Summer Vacation Health & Fitness Tips for Busy Parents.

Summer is almost here, and it’s time to plan that summer vacation. Don’t derail your fitness routines and the progress that you’ve made simply because the summer schedule is different. As a mother of six, I am all too familiar with the challenges that come with trying to stay on track while on vacation – especially when traveling with kids. Here are some tips and suggestions based on my own experiences over the years.

  • Be Realistic: You probably won’t have time to do the same length of workouts as you do at home or your regular gym, especially if you’re on vacation with the family. That’s OK. There are many ways to keep your fitness goals on track and still have an amazing vacation. The key is to create a realistic game plan you can stick to while you’re away.
  • Plan Ahead to Stay Fit: Stay at a hotel that has a good fitness facility or scope out the area you are visiting for interesting gyms to visit (try for an inexpensive way to check out gyms all over the world).  
  • Try Something Local: Most destinations – whether it’s another state or another country – have culturally unique ways to get out and exercise. Talk to your hotel concierge or book a unique fitness outing with Think Capoeira in Brazil, belly dancing in the Middle East, or waterfall hiking in Costa Rica. Skip the tour bus and opt for a walking or biking tour instead. My family did a bike through Paris and it was amazing! You’ll get up close and personal with the area you’re visiting and also get in some great exercise along the way.
  • Get Creative: Not all exercise has to happen in the gym. Go hiking, biking, swimming, kayaking, paddle boarding, surfing, play beach volleyball, or even play tag with the kids. If lounging by the pool is your ultimate travel goal, then jump in the water every 30 minutes for a 10-minute “water walk” in the shallow end. It’s a low-impact resistance exercise. You’ll be lapping everyone who’s glued to a lounge chair.
  • Be Prepared: Pack comfortable and practical workout clothes for the climate and area you’re visiting. Don’t forget the hat, sunscreen, and bug spray.
  • Have a Back-Up Plan: If all else fails and you don’t have time to scope out the area or plan ahead for your exercise, pack a jump rope and – if you have one – a resistance band. They don’t take much space and can give you a quick 15-20 minute bodyweight and cardio workout in your hotel room – all before the kids even wake up. There are also an array of fitness apps and online videos that help make DIY workouts easier.

Most importantly, the goal is for the whole family to enjoy the vacation experience. This means keeping everyone healthy. Dehydration and stomach issues are two of the most common problems that surface while on vacation.

  • Drink Plenty of Water: It’s easy to forget to drink water and instead reach for unhealthy beverages while on vacation. This can wreak havoc on your health and waistline, so try to maintain a healthy water intake while traveling.  Shoot to drink a gallon a day (128 ounces) or half your weight in ounces at the very least.
  • Protect Your Immune System: Pack shelf stable probiotics and vitamin C to keep your immune system strong and protect your gut from all the unfamiliar foods and bacteria you’ll surely encounter through your travels.
  • Get Enough Sleep: Sleep is when our bodies repair themselves, which is essential to maintaining good health and having a fun vacation.


I hope these tips help you and your family experience a wonderful summer vacation! For more healthy tips and fitness coaching, come see us at MIXFIT Phoenix.