Summer is officially here and that means vacation time!  So dust off your beach chair and fill your cooler with ice.  It’s time to eat fresh fruit, grill hamburgers, and go to your favorite ice cream stand.  The sights, sounds and smells of summer are here.  So make sure to enjoy them in the ways you know how!

This can be an exciting time with vacations, cookouts, beach days and family gatherings.  There is much to do as summer continues to heat up.  With all the excitement remember to put on your sunscreen and keep up your fitness routine, even when you travel.  Whether you travel for work or for fun, you can stay fit on the road or when you’re short on time.  Here are a few tips to help you keep in shape during your stay or vacation.

Lower your expectations – If you spend 1 hour 5 days per week exercising at home, don’t expect to keep that pace on the road. Try to get 20 to 30 minutes of exercise per day (or every other) when you’re on the road. 

Have sneakers, will travel – No matter where you go, bring your sneakers and workout clothing.  You have no excuse. You made room for it in your suitcase, now use it!  Besides, walking is a great way to explore new places.

The diet dilemma – Traveling usually means eating out for every meal. That can be damaging to any waistline.  Splurging is ok some of the time, but do you really need that 3-egg omelet with bacon, sausage and pancakes everyday?  Try having a bowl of cereal with fruit some mornings, and for dinner try a fresh salad with grilled chicken or fish. You don’t need to eat gourmet everyday!  Cutting back on food can also save what’s in your wallet.

Strength training – Yes, you can still strength train while your on the road, and you don’t need to bring any fancy equipment with you.  If you do have resistance bands or tubing, bring them! They are easy to pack and easy to use.  If not you can use picnic tables, chairs in your hotel room, bottled water (for weight/resistance) and the floor to do exercises like push ups, tricep dips, bicep curls, crunches, squats and lunges. You won’t be throwing weight around like you do at the gym, but when you get home you won’t start from scratch, either.

Try something new – Heading towards the water? Rent a kayak for a great upper body workout or go for a swim.  Heading to the hills? Strap on a water pack and some hiking shoes and start climbing. You’ll get exercise and enjoy the new scenery all at the same time!

Be safe – No matter where you go, if you’re not familiar with your surroundings, go out with a buddy.  You’ll be safer in pairs or small groups, and you’ll have someone to share the experience with. Plus we all know that working out with a friend is more motivating than going it alone.

By Stacey Shipman

Stacey Shipman  is a healthy living advocate, speaker, writer, yoga teacher, publisher of HealthySouthShore.com and founder of the South Shore Wellness Professionals. She loves all things healthy living and when not working can be found hiking, biking, practicing yoga, cooking, at the beach, working on a jigsaw puzzle or relaxing in her backyard with her husband Michael. Contact her at www.staceyshipman.com, www.healthysouthshore.com or on Twitter @healthyss.