When you’ve got a summer break coming up in the calendar, it can be tempting to take a break from your movement routine as well – but I would highly recommend that you build in a little time to keep your body active while you’re away. Time away is about rest and enjoyment, but keeping your body active can actually enhance how you feel, helping you stay energised, mobile, and comfortable throughout your trip. It will also mean that you don’t have a fitness mountain to climb when you get back!
The good news is that you don’t need a gym, formal class, or even much time to maintain the levels of muscle tone and general fitness you’ve already achieved. With a little creativity, your surroundings can become your workout space. Here are some ideas for making that time and space to keep your fitness levels up while away.
Get Creative with Equipment
One of the simplest ways to stay active is by packing a lightweight piece of kit, such as resistance bands. These take up very little room in your suitcase but offer a wide range of strengthening options. You can use them for upper and lower body exercises, from seated rows to leg presses, helping to keep your muscles engaged without needing heavy equipment. They are especially useful if you prefer a quick, structured routine in your hotel room or even outdoors.
If you don’t have any equipment, your environment can provide plenty of opportunities. Hotel stairs, for example, are an excellent way to elevate your heart rate and work your legs. Walking or jogging up and down a few flights can quickly turn into an effective mini workout. Even something as simple as carrying your luggage or lifting bottled water can double as resistance training. Holding a couple of water bottles while performing a few rounds of squats or arm exercises can help maintain your strength with minimal time and effort.
In-Room Exercises
There are also plenty of effective movements you can do right in your room. Seated crunches from the edge of the bed or an armchair are a great way to engage your core without needing floor space. Simply sit tall, lean back slightly, and draw your knees in towards your chest in a controlled motion. This helps keep your abdominal muscles active and supports good posture.
Bridges are another excellent exercise that require no equipment at all. Lying on your back with your knees bent and feet flat on the floor, lift your hips upwards and squeeze your glutes at the top. This movement helps strengthen the posterior chain, supporting your lower back and overall stability. It’s a simple but effective addition to any short routine.
Make the Most of the Pool
If you’re lucky enough to have access to a pool, swimming or gentle exercises in the water can be incredibly beneficial. Water provides natural resistance while also supporting your joints, making it ideal for maintaining muscle activation without strain. Even walking through the water, performing leg lifts, or gentle arm movements can help maintain alignment and overall performance. It’s also a refreshing way to stay active, particularly in warmer climates – and many hotel animation teams offer aquafit sessions you can often join free of charge.
Stiffness and Stretching
Alongside strengthening exercises, it’s important not to overlook mobility and flexibility. Regular stretching can help maintain your full active range of movement and prevent stiffness, especially after long journeys or days spent exploring. Taking a few minutes each day to stretch can make a noticeable difference in how your body feels.
If space allows, lying on the floor and performing movements such as the sphinx stretch can help open up the front of the body and support your spinal mobility. Alternatively, sitting cross-legged and gently stretching through the hips and back can be just as effective. These simple movements encourage relaxation while keeping your body supple and ready for activity.
Be Flexible, Be Realistic
The key to maintaining your movement routine on holiday is to keep things flexible and realistic. You don’t need a full workout schedule. Short, consistent bursts of movement are often enough to maintain your fitness and muscle tone, and you don’t even need to set foot in the hotel gym! A quick set of exercises in your room, a swim in the pool, or simply taking the stairs instead of the lift – every bit of movement counts. Your body will be grateful while you’re away, and you’ll be so glad you did when you get back to regular exercise on your return!
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