Is it realistic to stay fit on vacation?

Yes, it is realistic. The goal should be to maintain your current fitness level, not make significant progress. This can be achieved with just 2-3 short workouts per week and mindful eating habits, leaving plenty of time for relaxation and enjoyment.

Is it okay to skip workouts on vacation?

Yes, it is okay. A week off from structured training can be beneficial for both physical and mental recovery ( 16 ). If you choose to rest completely, your fitness losses will be minimal and quickly regained once you return to your routine.

Do short workouts still count?

Yes. Even a 15-20 minute high-intensity workout can be very effective for maintaining muscle and cardiovascular health. The intensity and effort you put into the workout are more important than the duration ( 17 ).

Is swimming good exercise?

Swimming is an excellent full-body, low-impact exercise. It’s a great way to improve cardiovascular fitness and muscular endurance ( 18 ). If you have access to a pool or a calm body of water, it’s a fantastic way to stay active on vacation.

How long does it take to lose fitness?

Significant losses in fitness take longer than you might think. For cardiovascular fitness, declines can start to be seen after about two weeks of inactivity ( 19 ). For strength, it generally takes longer, around 3-4 weeks, before significant muscle loss occurs ( 20 ). A typical one-week vacation will have a negligible impact on your overall fitness.