Active lady looking up to the sun after successfully climbing a mountain

Whether you’re taking a short break in Bangkok or a two-week trip in Europe, it’s normal to slip into holiday mood and forget about your exercise routine back home.

With all the sights to see and the yummy local delicacies to try, who’s got the time (and motivation) to hit the gym?

But you’ve made good progress on your journey to become more active, and you don’t want to see your stamina and performance drop too much.

Use these pointers to stay active and maintain some level of fitness while on holiday!

Before the Trip: Pack Smart

You’re saving luggage weight allowance and space for snacks, shopping, and souvenirs; the last thing you want to do is to pack dumbbells or other heavy workout equipment.

But that doesn’t mean you can’t bring any workout gear with you! Pack smart with lightweight and portable equipment like a resistance band or skipping rope.

Plus, you can use these almost anywhere for a quick workout, for example, in your hotel room, parks, and gardens.

Related: A 20-Minute Equipment Free Workout

On the Flight: Keep Moving

Start your holiday on the right foot by walking through the airport terminals with your bags in hand instead of using travellators and trolleys.

This is a good way to increase your step count and burn some calories: 15 minutes of walking at a moderate pace while carrying a bag will burn 75 calories, about one peanut kueh tutu (80 calories).

On the plane, make sure to take short walks and stretch your legs often to keep your blood circulating.

After landing, do some muscle relaxation exercises to relieve tension in your muscles. They’ll have tightened during the flight, especially if you were flying budget and squeezed into a tiny seat for long hours (who can resist those cheap tickets?).

Related: Caring for the Blood Vessels in Your Feet

In Your Room: Create a Routine

Create a short bodyweight workout routine that doesn’t involve any equipment, and that can be done in the comfort of your hotel room.

Start each day by taking 15 minutes in the morning to do a few reps of exercises like sit ups, wall squats, push-ups, and jumping jacks.

The morning routine will perk you up and get you ready for a day of touring, and you’ll burn some calories — just in time for the hotel’s breakfast buffet (tip: prevent overeating with My Healthy Plate).

Related: How to Build Habits that Stick

Out and About: Look for Opportunities to Move

Get out of your hotel and explore the area. Look for parks, sports facilities, or beaches — spots where you can brisk walk, jog, or cycle.

Plan nature treks and hikes to see the sights while keeping fit. Not a nature lover? Tap into your artsy side by visiting art galleries and museums (fun fact: if you finish walking all three wings of the Louvre in Paris, you’ll have walked 14 km, or 17,500 steps!).

And of course, enjoy yourself! Don’t stress too much over working out: explore the city, go on tours, meet the locals, and the steps will naturally add up.

Do consult your doctor before starting any exercise regime, and practise caution when exercising. Remember, safety first!


Keep on top of your health before you go on holiday! Track appointments and view your medical or health records at myHealth.

Read these next: