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Holiday Tips

Ready to Pack

It’s that time of year when our minds are wandering to the upcoming holiday on the horizon. We have made a big tick list and we are ready to pack! Rest and recuperation is very important for our mental and physical health, but we must be mindful of our body! I am going to give you some holiday tips to keep you in top-notch shape whilst still relaxing.

Sitting for Long Periods

Whether it’s a plane, train, car or boat, there is a chance that we’ll be static for a while to reach our destination. Sitting for long periods is not good for our body – we need to keep our blood flowing!

When sitting for long periods, it is a good idea to keep the blood flow in the legs going. There are a couple of exercises you can do while stuck in a seat that help blood flow. Muscle contraction helps the blood to flow, so tensing any of your muscles will help with this. Blood flow is important to reduce the risk of Venous Thromboembolism (VTE), also known as blood clots.

Seated Exercises

Whilst you are on a plane/train/car/boat there are some easy seated exercises you can do:

  • Heel raises
  • Ankle circles
  • Toe squeezes
  • Knee raises

These are all really easy seated exercises to do, and you don’t need to be really fit to achieve them!

Keeping Hydrated

Keeping hydrated is really important when you are static for long periods. Being dehydrated and static can increase your risk of VTE. Keeping hydrated is easier on a plane, train or boat because there are toilets available. Keeping hydrated in a car is more difficult unless you want multiple toilet stops! If you know that you are going on a long car journey, increase your water intake for several days prior. If you do this, dehydration is less likely, and you won’t need to drink as much on the journey.

Staying Active

Staying active on holiday is just as important as rest! Holidays are often a time for rest but that doesn’t mean you can’t stay active whilst you are there. If you are somewhere sunny there are often water parks – these are fun and get your body moving. Most holidays in the sun have pools that you can access. Taking a gentle swim every day is a wonderful way to stay active during your holiday. Also, if you are close to the coast, you have the sea as an option. Swimming in the salt water of the sea has great therapeutic effect on your skin. Is swimming a bit cold for your liking? Try walking to explore the area – this will help in your efforts of staying active. I was recently in Paris for the weekend and according to my Smart watch I walked 27 miles that weekend! If someone suggested I did that whilst not exploring a city, I would probably decline!  I was pleasantly surprised with my efforts, and I got to see some beautiful sights whilst staying active!

Enjoying Paris whilst keeping active.


If you’ve read any of my other blogs or follow me on social media, you know how much I love stretches! If you are doing ANY type of exercise – gentle or not – it is important to factor in stretches. Here are a few ideas for you:

  • Leg stretches before walking
  • Shoulder movements before swimming
  • Calf stretches after walking
  • Arm stretches after swimming
  • Rolling your feet. If you have done a lot of walking your feet may be sore. Find a ball or even a bottle from your toiletry bag and roll it under your foot.
Rolling a ball or similar underfoot  to release tension
Rolling a ball or similar underfoot to release tension


If you are out exploring whilst on holiday, you will probably need to take a few things along with you. Think about how you are going to carry the bits you need (suntan lotion, water, purse, sanitiser etc.). A backpack is always the best option in my opinion. A backpack will distribute the weight evenly between both shoulders which will cause less stress on your back. An alternative to a backpack is a cross body bag. This way you can keep an eye on your belongings whilst exploring. Have a read here of my previous blog which is about backpacks. It was a back-to-school blog but the backpack principles are the same.

Have a wonderful, safe, and active holiday!

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