Preventing Exercise Summer Slide

It’s late June, and if you’re like many of my patients at Planted Direct Primary Care, your bags are either packed or the "Out of Office" reply is already drafted. Whether you’re heading to the coast or a city trek, there is one question I hear constantly this time of year: "How am I going to keep up my workouts while I’m away?"

Usually, people fall into two camps. Either they pack five outfits of gym gear they never touch, or they treat vacation as a "movement holiday" and come back feeling stiff, sluggish, and frustrated that they’ve "lost progress."

Here is the secret I share in my clinic: Vacation is not the time for personal records (PRs), but it is the perfect time for maintenance.

Think of your fitness like a car battery. If you leave it sitting in the garage for two weeks without ever turning it on, it might struggle to start when you get back. But you don't need to drive it across the country to keep it healthy, you just need to let the engine run for a bit.

Here is how you can stay active without letting exercise steal the joy from your getaway.

1. Shift from "Gains" to "Maintenance"

The biggest mistake people make is trying to replicate their 60-minute CrossFit or heavy lifting routine in a hotel gym that consists of one broken treadmill and a single pair of 5-pound dumbbells.

When you are on vacation, aim for 50% of your usual intensity. If you usually run five miles, aim for a brisk 20-minute walk or a two-mile jog. The goal is to keep the "movement habit" alive in your brain so that returning to your routine isn't a shock to the system.

2. Embrace the "Walking Tour" Strategy

In my medical opinion, the most underrated form of vacation exercise is the Walking Tour.

Walking is the "plumbing" of your cardiovascular system. It keeps the fluid moving, helps your heart pump efficiently, and assists with digestion, which is crucial when you're enjoying heavier vacation meals.

Recent data shows that even hitting 4,000 steps a day can significantly lower your risk of mortality. On a good sightseeing day, most people easily hit 10,000 to 15,000 steps without even trying.

• Skip the Uber: If your destination is less than 20 minutes away, walk it.

• Take the Stairs: If you’re staying on the 3rd or 4th floor, skip the elevator. It’s a 30-second "mini-workout" for your glutes and heart.

• Morning Exploration: Head out for a 15-minute walk to find the best local coffee. You get your steps in before the rest of the world wakes up.

3. The 15-Minute "No-Equipment" Hotel Flow

You don't need a gym membership to stay strong. I tell my patients that their own body weight is the most portable gym they own.

If you have 15 minutes before your shower, try this simple circuit. Do each move for 45 seconds, rest for 15, and repeat the whole thing three times:

1. Air Squats: Keep your chest up and sit back like you’re sitting in a chair.

2. Incline Pushups: Use the hotel desk or the edge of the bed to make them easier.

3. Reverse Lunges: Great for balance and leg strength.

4. Plank: Hold steady to keep your core engaged.

5. Glute Bridges: Lay on the floor and lift your hips toward the ceiling.

This routine is efficient, requires zero gear, and keeps your muscles "awake" without leaving you too sore to enjoy a day of hiking or museum-hopping.

4. Boost Your Non-Exercise Movement

Exercise science folks like to talk about NEAT: Non-Exercise Activity Thermogenesis. This is just a fancy way of saying "all the movement you do that isn't formal exercise."

On vacation, NEAT is your best friend. Playing in the waves with your kids, browsing a local market, or even standing while you wait for a train all count toward your daily energy burn.

Pro Tip: If you’re on a long flight or car ride, move your ankles and stretch your calves every hour. This prevents blood from pooling in your legs (which can lead to swelling or even clots) and keeps your joints from feeling "rusty" when you arrive.

5. Pack Like a Pro (Keep it Simple)

Don't overpack. You don't need a foam roller or a set of kettlebells.

• One pair of versatile shoes: Find a pair of sneakers that are comfortable enough for a 5-mile walk but stylish enough for a casual dinner.

• Resistance bands: These weigh almost nothing and can provide a full-body workout in your room.

• A "Movement" Mindset: Pack the belief that any movement is better than no movement.

The Bottom Line

Vacation is for resting your mind, but your body still thrives on motion. You don't need to spend hours in a basement gym to stay healthy this summer. Focus on walking more, doing short bodyweight sessions, and most importantly, enjoying the adventure.

If you come back from vacation and find you've struggled to get back into your groove: or if you want to talk about building a sustainable health plan that fits your lifestyle: come see us at Planted Direct Primary Care. We believe in patient-centered care that values your time and your long-term wellness.

Safe travels and keep moving!

Sandra Koehn, DO
Founder, Planted Direct Primary Care