Tips for exercising on vacation
Vacation time often means no exercise and lots of delicious ice cream! Unfortunately, fitness levels can drop quickly and a lot can happen in three weeks in a deckchair. So here are a few tips for exercising and moving while traveling.
- Take the stairs instead of the elevator when going to and from your hotel room or parking garage.
- Stand on one leg in the sand or on the shore and train your balance or compete to see who can run the fastest in soft sand or water.
- In the pool or in the water at the beach: Stand with legs slightly apart and knees bent. Swing your arms back and forth (in opposite directions) while keeping your balance.
- On the sun lounger: When you lie on your stomach and want to look around, squeeze your glutes and lift your shoulders using your back muscles. This is a great back workout.
- Find physical activities on your vacation, such as swimming, walking or cycling.
Short holiday training program
Thigh squat: Stand with your back against a bed or chair with your feet hip-width apart. Sit down, but "undo" just before you hit the seat and straighten up again. Repeat 10 times. This strengthens the thigh and buttock muscles.
Shoulders: Stand firmly on your feet with knees slightly bent. Stretch your arms towards the sky (and, if you're lucky, the sun) and see if you can reach it.
Stomach: Lie on your back and press your lower back into the ground. Bend one leg up perpendicularly so that your thigh is vertical and your shin is horizontal, then the other leg. Keeping your lower back on the ground, lower one leg as much as possible without starting to arch your back, then pull it up to perpendicular again. Repeat with the other leg. Repeat 10 times with each leg. This exercise can be done on the floor of your hotel room, but also on the beach or on a carpet on the lawn.
Back - pelvic lift: Lie on your back with your legs bent and your feet on the ground. Imagine that your stomach is a clock face with 12 o'clock at the sternum and 6 o'clock at the crotch. First pull the 6 o'clock up towards the 12 o'clock and then lift your buttocks off the ground so that you almost roll up. Lift yourself up until your back is straight and lower again "vertebra by vertebra". Repeat 10 times.
Happy training!

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