Summer Holiday Health Hacks

I’m sure you are all dying to get away for a break whether it’s at home or abroad. Here are some of my tips to staying healthy on holidays.

Get Up Work Out

Try not to leave your exercise to the end of the day. Get up, go for a walk, jog, swim, hit the hotel gym or whatever floats your boat. Try our no equipment, afterburn workout below.

You may be thinking, I’ve kids, there’s no way I could possible get away. Think outside the box. Take it in turns with your partner in crime to keep an eye on them while you get your daily hit. You’ll be surprised at how much better you will feel and how you will eat better for the day. You will also feel less guilty eating that ice cream. (Yes I have two kids too and it just takes a bit of give and take).

Move

Although plonking your back side on a sun lounger for a well deserved rest, is an important part of any holiday. Equally important is keeping some sort of eye on your daily activity and step count. Why not try and keep your 10,000 step count up and spend either a morning or afternoon going for nice walks to the beach or along a promenade. Simple things like going to a beach a little further away and taking the stairs in the apartment block/hotel can make all the difference.

Simple Swaps

Chips for salad/baked potato
Beer for soda water, gin, fresh Lime
Magnum ice cream for gelato or small ice pop
Burger bun for lettuce wrap
Coke for diet coke/water
Bread basket for avoid it by not going to dinner too hungry
Fried junk for fresh, nutritious, local produce i.e. fish/steak/veg/fruit
Mayonnaise for olive oil

Set a Goal

Before you jet off, set yourself a little goal of the max amount of weight you will allow yourself to put on over your holiday. Let’s be honest, we all generally put on a pound or two of pudge, and it’s perfectly normal to let your hair down a little on holidays. Now I’m not suggesting for one minute that you stress over your weight during your holiday, but… just keep an eye on it, and it may be a little reminder to get moving a little more and pull back on the holiday food mode if it’s getting out of hand. You will be thankful when you get home.

Do Fun Activities

Family Cycle, Water Ski, Pedalo, Find a workout class, Pool Aerobics, Beach volleyball. Look for activities that will get your heart rate up a little. Get my drift?

Stay Hydrated

You are likely to sweat two or three times more being in a hotter climate. That means you’ve got to drink more. This unfortunately does not include alcoholic beverages or coffee, those being diuretics. Use good quality bottled water, as you just never know with foreign tap water. Aim for 3 litres + a day. On the days you are working out, aim for more. You can often confuse hunger with thirst, so it’s always important to rule that common problem out.

De-Stress

Your major stress hormone, Cortisol is a contributor to retaining belling fat and inflammation. Keep off your phone, read a book and try and do things you enjoy. When you stay “On” all holiday, it’s not really allowing you to really relax. You’ll be surprised at how much more creative, productive, enthusiastic and efficient you feel after a little break. Creating this positive mindset will allow you to tackle whatever life throws at you, when you get home, once you’ve given your mind a chance to relax and rest.

Embrace the Rays

Vitamin D is one of the most deficient vitamins in the Irish population and yet it’s benefits are huge: better immunity, better mood, helps fight disease, increase fertility, reduce symptoms of depression, support stronger bones and much more. If you are lucky enough to get good weather while you are on holidays, make sure to embrace it, but don’t abuse it. Getting burnt is not good for you. Know your limits and get out of the sun before you feel you’ve had enough. But also be mindful of not skimping on the cost of sun cream, cheaper ones can quite often prevent the body’s ability to create Vitamin D.

Choose the right Lotion

Bare Republic have launched a range of natural items free from the horrible stuff. Their Tinted Face SPF Sunscreen doubles up as an SPF 30 Facial Mineral Sunscreen, while if you’re planning on being active – and after reading this blog you really should! – you’ll need a longer lasting and water-resistant sunscreen. Their natural, chemical-free active SPF 50 Mineral Sport Sunscreen Lotion has a broad spectrum of UVA/UVB protection, plus it’s water resistant for 80 minutes and has no chemical actives, synthetic fragrances or parabens. Both cost about €20 for 100ml. Check out www.barerepublicnaturals.com

Take A Chill Pill (Or Powder)

Did you know there are nutrients that can actually help you to cool down? Curcumin, which is derived from turmeric root, has powerful anti-inflammatory effects and promotes circulation. By speeding up blood flow, it reduces its stickiness and effectively cools your body down, cool huh?

See the light

Scotlight Direct, conducted some research into how much the Irish knew about their eye health and the damage the sun can do to them. Of the 1,500 people surveyed, 40% of people own a pair of replica shades, which might not carry proper UV protection. More importantly, almost half of those questioned (49%) believe that darker lenses provide more protection – which is not the case. And over half of us (56%) don’t actually even know whether the sunglasses they currently own offer high UV protection. Polarised lenses offer the maximum protection, and they’re around €35 more expensive.  Don’t forget to upgrade them every couple of years.

Afterthought

This blog is designed to help you have a healthier happier holiday, it is not designed to spoil any fun you might have, but help you have more energy, look after your health better and de-stress. I’m sure you have been working and exercising all year, and deserve the break. Just try and minimise the damage of undoing all your hard workouts.

Enjoy, and as always, I’d would love your feedback!

Yours in health and happiness

Damian
Dalkey Fitpro