8 ways to keep fit and healthy while on a beach holiday
After a hard slog through winter, most of us are gagging for a ‘fly and flop’ summer holiday by May. But as tempting as it might be to plan nothing else but lazing around the pool, a new study has shown that this could be seriously bad for our health.
The research suggests that people who spend a two week break simply lying on the beach, were more likely to die early. This is because a lack of exercise causes the muscles to waste away and increases your risk of diabetes and heart disease. The lead researcher of the study, which was carried out by British scientists, urged for exercise to be as integral to daily routine as brushing our teeth.
Here, former GB swimmers and Neat Nutrition founders Lee Forster and Charlie Turner share their top tips for staying on top of your exercise regime while on holiday.
1. Get your running shoes on to explore the area
Running is a great way of exploring your new home for the week or so that you’re away, and you’ll be so busy drinking in the new scenery that you won’t even notice you’re exercising. If you’re near a beach, hit the sands, this provides a natural resistance to make you work even harder. Just remember to bring water, wear SPF and avoid the midday sun.
2. Dance the night away
Even if throwing shapes on the dancefloor is more your thing than an early morning run, you can still reap the rewards. If you’re painting the town red, spend more time on the dancefloor than at the bar drinking, and you’ll be working out without even realising it. The more vigorous the dancing, the more beneficial.
3. Squeeze in a HIIT session
Not only can this be done in 15-20 minutes, it’s hugely effective and you don’t need any equipment. It involves short bursts of really hard work, followed by periods of rest. Perform exercises like running with high knees, burpees, squats and mountain climbers. Do 30 seconds of work, followed by 30 seconds of rest. Repeat four times, then hit the pool to cool off.
4. Set yourself a swim challenge
No, we’re not talking about how many selfies you can take whilst floating around with your mates on an inflatable flamingo. Challenge yourself to swimming a certain distance every day, and increase it each time. Aim to keep going for the number of laps you’ve decided to aim for, and keep your stroke as strong as possible to really maximise the effort.
5. Ban the lift/escalators
It might seem like a small thing, but why waste those seconds standing in a lift when you could be burning calories up the stairs? Make a rule that you won’t use any escalators or lifts for the duration of your trip. Running up the stairs is always a winner, but if you don’t feel ready for this, take them two steps at a time. Pushing up through the heel helps to activate your posterior chain (hamstrings and glutes), firing them up in the best possible way.
6. Aim to keep a little bit of routine to your diet
No one’s saying you have to diet whilst on holiday, just be mindful of your food choices. Have your fish grilled not fried and your potatoes boiled not sautéed. Eat lots of fresh vegetables and fruits. For those of you that drink protein after a workout, bring it with you and stick to this part of your healthy routine, even if everything else goes out of the window. Remember it's the little consistencies that make a difference.
7. Use your sun lounger as a workout tool
That’s right, in between picking up your cocktail/trashy beach novel, you can use it to work out:
Bum Raisers: Lie on your back, bend your knees at 90 degrees. Then, pushing from the soles of your feet, raise your bum off the floor. Try performing 12 of these and repeat three times.
Waist tightener: This can be done either on your back or front when sunbathing. Pull the stomach in while maintaining the same level of breathing, and hold for 30 seconds, then relax for 30 seconds. Repeat 10 times.
Sit-Ups: Lie on your back on the lounger and put the head rest up. The higher the head rest, the easier the sit-up should be since the sit-up is performed from a more acute angle. Try two sets of 12, rest then repeat.
Bicep Blast: For this one you’ll need your beach bag or another weight. Place the beach bag just behind the lounger and then, lying on your back on the lounger, reach behind and grab it, extending your arms. Repeat 12 times.
8. Walk. Everywhere.
Walking is an amazing exercise, and you really can do it anywhere, no matter what level of fitness you’re at. Don’t waste money on travel whilst you’re away, instead use the time to walk – and do it with purpose, to really expend as much energy as possible. Just remember to stay safe and don’t walk alone late at night unless you really know your area.
Article Source: http://www.standard.co.uk/lifestyle/health/8-ways-to-keep-fit-and-healthy-while-on-a-beach-holiday-a3542851.html
Image Source: https://wellnessusf.files.wordpress.com/2013/07/188-1.jpg?w=828&h=550
VOCABULARY WORDS:
1. Slog (v./ informal) ~ work hard over a period of time
2. Vigorous (adj.) ~ strong, healthy, and full of energy
3. Trashy (adj.) ~ (especially of items of popular culture) of poor quality
4. Regime (n.) ~ a system or planned way of doing things, especially one imposed from above
5. Saute (adj.) ~ fry quickly in a little hot fat
QUESTIONS FOR DISCUSSION:
1. What kind of activities do you often enjoy when you are at a beach?
2. When you are on vacation, do you still do exercises or do you usually just relax? Discuss your answer.
3. Which do you prefer, an active vacation or a lazy one? Explain your option.
