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Plan ahead - If you usually work out in a gym, find out what kind of facilities are available at your hotel.

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Local gyms - Planning ahead goes a long way, so why not contact the local gyms in advance and inquire about the possibility of you doing a couple of sessions there?

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Prepare snacks for the trip - If you’re going on a long car, train, or plane journey, do some meal prep. This way you’ll avoid eating unhealthy foods.

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Plan your workout - If you define a workout routine to do while on vacation, try it beforehand. This way, you’ll know exactly what you’re doing and how long it will take you.

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Stop counting calories and macros - You’re on vacation, relax. As long as you don’t binge every day, you should be OK. Leave the calorie tracking for when you’re back home.

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Moderation - This is key. While you can (and should) enjoy yourself and eat the things you love, just make sure you don’t overdo it. Just use common sense and think again before you eat that third ice cream.

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Enjoy the local food - Vacation is no time for calorie restriction. Eat what you like, when you like, and sample local delicacies. You just have to ensure you balance things out by staying active.

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Pack your kit - Pack what you need to move around comfortably and workout if you feel like it. E.g. If you’re a runner, don’t forget your running shoes. 

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Resistance band - Why not pack a resistance band? You can perform a number of exercises using this handy tool. It doesn't take up any space in your suitcase and it's great for working out various muscle groups.

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Jump rope - The same goes for a jump rope. If it worked for Rocky, it will surely work for you. In just a few minutes you’ll get a quick cardio workout in.

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Go for a stroll - Unless you plan to lay on the beach all day, you’ll most likely end up walking around the area. Just wander around and get to know the place on foot. It’s a great way to do some sightseeing and keep active.

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Swim - Going to the beach? Swimming in the sea is not something everyone can do every day, so make the most out of it. Plus, it will still feel like you’re on vacation!

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Swim - If you head to a sunny destination, you’ll probably have access to a swimming pool. This too can be a great way to stay in shape.

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Calisthenics - Calisthenics can be your best friend while on vacation. You require minimum equipment, and can make use of what is available in nature and city parks.

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Get creative with exercise - Want to try surfing or go trekking? Go for it. This is the perfect time to try new things!

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High-intensity interval training (HIIT) - This is probably one of the best tools in your workout box. Seven minutes a day is all it takes for you to keep in shape throughout your vacation.

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Run - If you’re into running, then you’ll be able to do it in almost any destination. If you go on vacation to a hot place, opt for a morning or early evening run to stay cool.

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The beach is a playground - Playing soccer, volleyball, Frisbee, surfing, running—there are just so many activities you can do at the beach!

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And so is the countryside - Nothing beats a run through the woods, or climbing a mountain, for that sense of connecting to nature. Plus, you’ll burn plenty of calories!

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Cycling - Heading for a cool city break, an idyllic beach, or a countryside destination? Why not rent a bike and go for a ride?

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Challenge your partner or friend(s) - Nothing is better than a bit of healthy competition to get you moving. You think you can run faster? Prove it!

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Focus on the mind - Why not try yoga or another type of mindful experience? This will relax you and you’ll have less cravings for unhealthy foods.

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Sleep - This should be a priority while you’re on vacation anyway. Just get plenty of rest. Sleep is of utmost importance when it comes to staying in shape.

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Drink water - Plenty of water! Keeping hydrated is very important for staying fit and healthy in general.

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Eat enough protein - This is key to avoid losing muscle mass during a long break. Although, you should only really be concerned about it if you spend over two weeks on a low-protein diet and without any physical stimulus.

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Check out the local supermarket - This is a cheaper and healthier alternative to eating out on vacation. If you go to the beach all day, it’s better to pack your own food and then have a treat or two there, than to rely on what’s available at beach bars and restaurants.

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Pack supplements - Just a multivitamin and perhaps some protein powder, for those who get a bit paranoid about losing muscle mass!

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Intermittent fasting - This can also be an interesting option. Don’t obsess about it, just skip breakfast and eat for the rest of the day after lunch.

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Carb backloading - For those who like a night binge, then this is a good option. Just limit your carbs until late in the day, especially if you plan on spending the night drinking!

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Take a break - Have realistic expectations. If you work out on a regular basis, accept the fact that you won’t fit in all (or any) of your workouts while you’re on vacation. Enjoy your time off and keep active!

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See also - Watch out for these summertime illnesses

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