Getting Back into a Fitness Routine after Vacation

by Kate Edmondson, Guest Blogger

You know what the best part of Summer is? A vacation. The food, the treats, dare I say the wine – a vacation is a splurge in all senses of the word. If you are not splurging, are you even vacationing? Coming home after time away may have you realizing you splurged a little too much or simply avoided the whole fitness thing while you were gone.  We are all guilty of this at one time or another.

Vacations are meant to be a break from everyday life, and with that, our bodies obviously need a break as well. It’s perfectly normal to come back from a vacation not having exercised for a bit and having that “Oh man” moment when you step back into reality. It’s what you do after that “oh man” moment that really matters.

Getting Back into a Fitness Routine after VacationGetting back into a fitness routine is tough, but then again, reality is tough. We have careers, kids, obligations – it is certainly not a vacation. We need energy to get through the day. Where do we get this energy from?  Yes, a couple cups of coffee throughout the day will get you going, but the healthiest way is through exercise! You may feel rejuvenated and full of energy after a vacation, but soon enough you’ll be dreaming of that white sandy beach, wondering if you can nap at your desk. By exercising just once a day, you can help curb that exhaustion and mood depressor that real life may bring.


Here are a few tips on how to get back on track after your vacation:

  1. When you come home from vacation, or even while on vacation, make a plan for yourself. Pick out a 30-60-minute timeframe in your day to get exercise. A lot of people complain that they don’t have time for exercise, but there is always time. Whether you walk instead of taking a cab, or take the stairs instead of taking the escalator, there are opportunities for exercise throughout our daily routines.  Get creative and find ways to “move more” throughout your day.
  2. After you create a plan, stick to it!  Don’t make excuses!  There is a reason so many successful people swear by daily routines, they WORK! You don’t have to jump right in with a 60-minute cross fit session after a vacation to get back into it, unless you want to, but just taking time out of your day to exercise will increase your mood and energy. Start with a 30-minute walk, then a 45-minute walk, gradually easing yourself back into it.
  3. Sign up for a group fitness class or make plans with a friend to workout. Next, SHOW UP! Once you show up you will either feel motivated by those participating around you, or maybe if you’re like me, you’ll feel too embarrassed to quit and leave. Either way, you planned, you showed up and you got it done! Plus, the group atmosphere makes you feel like you are not alone in your efforts.

Once you start feeling better and seeing the results, it gets easier to look forward to working out!  The absolute hardest part about getting back into your fitness routine after a vacation, is getting started.  After you finish the first day and you start to feel tired or sore, remind yourself that your body will thank you later. The worst thing we can do for our bodies is to do nothing at all.

Make a plan (be realistic!) and execute! Find your hobbies and what you enjoy getting out of a workout.  Routines form habits and once you start getting into the swing of things you will forget that there was a time you spent a whole day not exercising.

The views, opinions and positions expressed within these guest posts are those of the author alone and do not represent those of The American Heart Association | American Stroke Association. The accuracy, completeness and validity of any statements made within this article are not guaranteed. We accept no liability for any errors, omissions or representations. The copyright of this content belongs to the author and any liability with regards to infringement of intellectual property rights remains with them.

The American Heart Association’s blog is not intended to provide medical advice or treatment. Only your healthcare provider can provide that. The American Heart Association recommends that you consult your healthcare provider regarding your personal health matters. If you think you are having a heart attack, stroke or another emergency, please call 911 immediately.

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