Tips for an Active Vacation!

With the warmer weather upon us and the school year over,  people are heading out on vacation for the summer.  Vacation life can be a bit tricky for people wanting to stick to their workout routine.

Here is a list of tips that you can follow to stay active this summer and stay on top of your wellness routine while enjoying your vacation!

Packing the right things:

Pack workout clothes

“I left my gym clothes at home,” will never work as an excuse when following this tip!  Having the proper clothing and footwear easily accessible is one less excuse to add some physical activity to your day. Pack some good, supportive shoes. Do not make flip-flops your primary footwear: flip-flops are not great for long walks or for long-term use. One should not wear them shopping, to a festival, or to visit a theme park, or anywhere you’ll be on your feet for a long time. However, flip-flops can have legitimate uses. For instance, they’re perfect for locker rooms and showers, and even for that quick walk in the backyard or to the beach.

Resistance Bands

Resistance bands are lightweight and will barely take up any room in your car or your suitcase.  There are many different levels of resistance you can choose depending on your strength and abilities.  You can use them to work out your upper and lower body and even your core.  Make sure you use the appropriate resistance band based on your level of fitness.   You can take advantage of the trees around you to help with your workout.  You can loop or tie the resistance bands around a tree to act as an anchor for some of your workout routines.

Skipping Rope

Bring your skipping rope with you!  It’s a great way to incorporate cardio into your workout routine and also builds agility and bone strength. The combination of an aerobic workout and coordination of foot and arm movements has made skipping popular with many athletes. There are also different skills that you can incorporate to prevent your workout routine from becoming boring. Keep in mind that skipping is great for conditioning and endurance training but just like any exercise, you need to work up your own endurance level.  Start slowly and progressively build up your length of time skipping and your speed.  Skipping can be a great addition to your workout routine and an easy way to boost your cardiovascular health while enjoying your time away from your desk.

Foam Roller

A foam roller is another workout tool that you can easily bring along. On top of being a great stretching aid, the foam roller can help ease sore muscles from long walks, swimming or from sleeping on a less than perfect mattress. It can also be used to warm up, and many Pilates exercises can be done using one. Several apps are available to help you target specific muscles.  Make sure to always clear new exercises with your chiropractor, RMT or physiotherapist to ensure that they are safe to do.


Go for a Swim

Taking advantage of the hotel pool, or a nearby body of water is a great way to stay cool as the temperature increases and to add some physical activity to your day.  Swimming is a popular exercise for people of all ages and fitness levels.  It provides you with a full body workout but with less stress and strain on many areas of the body that weight-bearing exercises may place.  However, even though swimming is a low-impact sport, this does not mean it is an injury-proof activity. The injuries associated with swimming are dependent on the type of stroke being used.  Shoulders tend to be the most likely area to be injured overall but it’s not uncommon to develop injuries to the knees, hips or back.  Adopt good technique. Just like any sport or activity, proper technique goes a long way in preventing injuries during your workout.

Use an App:

There are so many fitness apps out there that can help you keep active while switching it up.  Some are targeted more for beginners while others are specifically for avid fitness buffs.  Popular ones that our patients are using are fitness blender and from couch to 5k.  Some of the favourites that our chiropractors are using are Strarva for cycling, Interval Timer to help with HIIT workouts and Run, Zombies! to get you running.

Keeping on a regular fitness routine is a great way to stay healthy.  Summer vacation can sometimes make it a little challenging to stay on track. Who needs a fancy gym when you have simple tools at your disposal?  We hope that with these tips and suggestions, you can enjoy your time away and feel proud of yourself for keeping up with your workout routine!

It is also important to keep your chiropractic, physiotherapy, and massage therapy care consistently over the summer months.  We want to see you enjoying your time away and not being laid up because of an injury, or from letting a problem sit for too long before seeking help.

To book an appointment, call 613.860.8600 for our Byward location, and 613.237.9000 for our Glebe location.