Holidays are a chance to relax, recharge and spend quality time with family and friends. Whether you’re heading abroad, enjoying a staycation or exploring somewhere new in the UK, most of us become far more active than we are in our everyday lives.
At PhysioElite, one of the biggest misconceptions we hear after the holiday season is:
“I don’t know what I’ve done… I was only on holiday.”
The reality is that holidays often ask your body to do far more than it’s used to.
Long journeys.
Different beds.
More walking.
Different footwear.
Activities you haven’t done for months, or even years.
None of these things are bad on their own. In fact, staying active is one of the best things you can do for your health. However, when they’re all combined over the course of a week or two, they can be enough to aggravate an old injury or trigger a new one.
The good news is that a few simple habits can help you enjoy your holiday while keeping your body happy.
Make the Swimming Pool Your Secret Weapon
If your hotel, holiday park or leisure centre has a swimming pool, make the most of it.
Water supports your body weight, reducing the load through your joints while allowing your muscles to move more freely. It is one of the easiest and most effective ways to stay active without placing unnecessary strain on your body.
The best part is that you don’t even need to swim lengths.
Just 15 to 20 minutes in the water each day can help to:
Ease stiff backs and aching joints
Reduce muscle tightness after travelling
Improve circulation
Help swollen ankles after flying
Maintain strength and mobility while giving your joints a well deserved break
One of our favourite recommendations is simply walking through the water, forwards, backwards and sideways. It’s a fantastic low impact exercise for anyone living with arthritis, back pain, hip pain or knee problems.
Don’t Go From 3,000 Steps to 20,000 Overnight
Holiday step counts can quickly get out of hand.
A morning exploring a new city.
An afternoon wandering along the beach.
An evening stroll to find the perfect restaurant.
Before you know it, you’ve doubled or even tripled your usual daily activity.
While your body benefits from movement, it also needs time to adapt. If your activity levels have been relatively low before your holiday, try building up gradually during the first couple of days rather than trying to fit everything in at once.
Save the Flip Flops for the Pool
Flip flops are ideal around the pool or on the beach.
They’re far less suitable for long sightseeing days, uneven streets or coastal walks.
If you’re planning to spend several hours on your feet, supportive trainers can make a significant difference, helping to reduce unnecessary stress on your feet, knees, hips and back.
Keep Moving When You Travel
Whether you’re travelling by car, plane or train, try not to remain in the same position for long periods.
Whenever possible:
Stand up and stretch.
Walk around regularly.
Roll your ankles to encourage circulation.
Take advantage of rest stops during long journeys.
These small movements can make a noticeable difference to how your back, hips and legs feel when you arrive.
Listen to the Little Niggles
Most injuries don’t happen without warning.
More often, they begin with subtle signs.
A slight ache in your heel.
A stiff shoulder.
A tight lower back.
Rather than ignoring these early symptoms, listen to what your body is telling you. A rest day, a gentle swim or simply reducing your activity for a short period may be enough to prevent a minor problem becoming something much more significant.
Enjoy Your Holiday and Keep Moving
We would never tell you not to enjoy your holiday.
Go for the coastal walk.
Explore the old town.
Play with the grandchildren.
Try paddleboarding or enjoy a swim.
Just remember to be kind to your body while you’re doing it. By pacing yourself, keeping active in sensible ways and listening to those early warning signs, you’ll give yourself the best chance of returning home with wonderful memories rather than an unwanted injury.
