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Strength and Conditioning for the BEST Summer Vacation

Author: D1 Training

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With summer officially here, many families are planning a family trip. Whether you're exploring a bustling city, hiking through scenic trails, or visiting your favorite theme park, preparing your body is key to maximizing your enjoyment and staying healthy on the road. Understanding the importance of maintaining fitness and wellness is vital during the summer, especially when it comes to making the most of your travels.

Health Perks of Active Travel

Lots of Steps: Traveling often means exploring on foot, which translates to plenty of steps throughout the day. This is a fantastic way to stay active without feeling like you're exercising. The American Heart Association recommends individuals take about 7,000-10,000 steps a day, and vacation can be a great way to reach these goals.

Fresh Air: Being outdoors and breathing in fresh air gives you the break you deserve this summer. Spending time in fresh air, literally as close as your backyard, may benefit your health with cleaner lungs, increased energy, lowered heart rate, and boosted mood.

Mood Lift: Speaking of mood, whether it's riding a ride you were afraid of or exploring unfamiliar places, traveling can give you adrenaline that boosts your mood and energy levels in a healthy way. You can learn more about the health benefits from a vacation here. Sometimes simply connecting with nature is all the boost you’ll need.

Self-Confidence: Conquering challenges like climbing a steep hill or trying a new sport can significantly boost your self-confidence and sense of achievement.

Family Time: Traveling with loved ones creates cherished memories and strengthens bonds (most of the time!), all while encouraging each other to stay healthy and active together.

Before you embark on your journey, it's essential to pack a few necessities to keep yourself healthier and comfortable:

  • Hand Sanitizer: Maintain good hygiene. Remember you aren’t the only one touching those public handrails, door handles, elevator buttons, and other public surfaces.
  • Water Bottles: Stay hydrated throughout the day, especially if you're exploring under the sun. The heat of the summer can bring heat exhaustion and dehydration, so it is super important to keep yourself and the entire family hydrated. The National Health Association warns of dehydration during the hotter months. Make sure you know how to recognize the symptoms of dehydration and the steps you can take to prevent it.
  • Sunscreen: Vitamin D from the sun can be great, but it is important to protect your skin from harmful UV rays, even on cloudy days.
  • Great Walking Shoes: Whether you’re exploring a big city or hiking a mountain, investing in comfortable, supportive shoes to prevent sore feet and blisters can be a trip saver.

It is important to stay consistent with regular workouts to prepare your body for the physical demands of travel. Whether you're navigating crowded streets, standing in long lines, or carrying bags for your family, your body needs strength and endurance to handle it all. Working out regularly can give you the strong core needed to support good posture and stability, crucial for long days of standing and walking. It also builds endurance which helps you keep up with the pace of travel and enjoy activities without feeling fatigued.

So, as you plan your next adventure, remember to prioritize your health and fitness. In doing so, you're not just staying in shape – you're ensuring that you can embrace every moment of your trip.