Five Ways To Stay Active - Even When You’re Away On Holiday

Posted 13 Dec

Heading to visit family these Christmas holidays? Whether you’re jet-setting across the country or sticking close to home, it’s easy for our usual exercise routines to take a back seat as we get sidetracked with festivities and new places. And while the change of scene means a great opportunity to unwind, it’s natural to feel worried about losing the momentum you’ve built in your fitness journey over the year.

Luckily, those gym workouts or classes aren’t the only way to stay active and support your well-being these holidays. You don’t even need to pick up a piece of equipment. Here are five straightforward and practical tips to help you stay on track and find a healthy balance during the holiday season—no matter where your plans take you.

Get Out In Your New Surroundings

Your new surroundings will be filled with opportunities for exercise - so start by jotting these down! This may look like:

Walking

Research shows that 30 minutes of ‘brisk’ walking daily is great for developing and sustaining physical fitness. Brisk is at a level where you can still talk, but not be able to sing, and you may be puffing slightly. When you can get a brisk walk in 5-7 days per week, you’ll benefit from: 

• Improved bone and muscle strength
  
• Improved endurance and cardiovascular fitness
  
• Reduced joint and muscle pain
  
• Reduced body fat
  
• Reduced risk of heart disease and stroke 
  

Hiking

Spotted some good hikes in your new neighbourhood? If you have, studies show that people who spend at least 120 minutes per week out in nature have consistently higher levels of both health and well-being compared to those who don’t get out. Other immediate benefits of hiking include decreased blood pressure and stress levels, enhanced immune system functioning, and restored attention.

Swimming

If you’re by the beach or hanging out at the pool, swimming is a fantastic way to get your heart pumping while being gentle on your body. Thanks to the natural buoyancy of water, it’s an ideal activity for almost everyone, even if you’re dealing with aches, pains, or injuries. The deeper you go, the less weight your body has to support. At waist height, you’re only carrying about half your body weight. Move deeper to chest depth, and it’s just a quarter. Submerge to your neck, and you’re left with as little as 6-9% of your weight, depending on whether you’re breathing in or out.

Swimming keeps your heart rate up, helps build endurance, supports cardiovascular health, and provides a full-body workout. Swimming has also been shown to alleviate stress and tension, with repetition helping you relax and block out other distractions.

Turn Family Time Into Active Time

Spending time with friends and family over the holidays doesn’t have to mean sitting still. In fact, combining quality time with physical activity can create meaningful memories while keeping you moving. Whether it’s a casual walk after a big holiday meal, a friendly game of backyard cricket, or a swim at the beach, being active together is a great way to stay healthy while enjoying each other’s company.

Exercising with others has been shown to provide extra benefits compared to going solo. Research indicates that group activities can increase motivation, make exercise more enjoyable, and even help you stick to your fitness goals long-term. Plus, it’s an opportunity to connect and share laughs, which supports mental well-being and reduces stress.

So why not plan a family hike, a neighbourhood stroll to see the Christmas lights, or even a fun obstacle course with the kids.

Break Up Long Journeys 

Long holiday journeys in planes or cars can take a toll on your muscles and joints, but breaking them up with stretches and movement can make a big difference to your health and comfort. Sitting for extended periods can lead to stiffness, poor posture, and reduced circulation, so taking time to move is essential for staying comfortable and energised.

If you’re driving, it’s recommended to stop every two hours to stretch your legs for about five minutes. Use these breaks to walk around, gently stretch, and relieve muscle tension. On a plane, aim to walk up and down the aisle or do in-seat stretches every hour. This movement helps to improve blood flow, boost oxygen levels, and ensure your muscles get the nutrients they need to stay healthy and relaxed.

Here are two easy stretches you can do during long journeys. Hold each stretch for 30 seconds, and never stretch to the point of pain.

Elevated Forward Bend

1. Grab a surface approximately the height of your hips
   
2. Take two steps back, bending over at your hips so you’re looking at the ground
   
3. Gently pull back until you feel a stretch in your lower back. The more you lean back, the more you will feel the stretch.
   

Chest Stretch

1. Place your forearm with your elbow bent on a surface such as a doorway, edge of a wall, or pole.
   
2. Adjust your shoulder so it is at an angle ranging from 90 to 120 degrees
   
3. Stagger your legs into a lunge and rotate your body away from where your arm is placed. You will feel a gentle pull in your chest
   
4. Swap to the other side
   

Embrace New Local Activities (And Support Your Brain Health Too)

Wherever you are, trying new activities in your area can be a great way to stay motivated and active. Aside from the physical health benefits of a new exercise-related activity, research has shown that the brain expands in volume when you’re learning a new skill in the areas related to what you’re doing. The impact of physical health on the brain, including increased perfusion, increased volume of the hippocampus and the anti-inflammatory effects of physical activity, are also suggested to explain why your mental health may improve when engaging in exercise.

Here are some of the activities our podiatrists will personally be trying this summer: stand-up paddleboarding (SUP’ing), a local Pilates class, and taking kids to an indoor trampoline park and making the most of it with them. FYI - hiring SUPs is now offered at a wide range of beaches across Australia, and the activity is associated with increased balance, core strength and overall fitness, while Pilates is shown to have additional mental health benefits via encouraging other health-promoting behaviours, reinforcing positive beliefs about a person’s health status and creating a positive feedback cycle.

Pain Getting In Your Way? Get Help Early

We can’t forget to mention that the easiest, proven way to stay active regardless of where you are these holidays is by not letting pain and injury stop you in your tracks. If you have an existing pain or injury, this can worsen without the right care, putting a big damper on holiday and exercise plans. If foot or leg pain starts while you’re away on holiday, taking care of it or getting it seen early is the easiest way to help get it sorted fast so you can enjoy the rest of your break. 

There are podiatry clinics available nationwide - don’t hesitate to book in if you have any issues. And if you’re in our neck of the woods in Brisbane CBD or Newmarket? Our podiatrists are here to help. This summer, our Newmarket clinic is open throughout the holidays, only closed on December 25th, 26th and January 1st.

Our Brisbane CBD clinic will have its last day on December 24th, and we’ll be back on Monday, January 6th. When you come in to see us, your podiatrist will assess exactly what has happened, explain why, and create a unique treatment plan aimed at helping you achieve your summer fitness goals and letting you exercise - or rest - on your own terms. 

Book your appointment with our podiatry team online here or call us on (07) 3356 3579.