Tag Archives: Disney World

How to pass your summer vacation fitness test.

If you intend to take a vacation this summer, the time to start planning is now. If your vacation will involve activities like hiking, cycling, or swimming, you also need to make sure you are ready for that level of activity. Even sightseeing and visiting theme parks can require far more activity than most people are accustomed to.

Unfortunately, many people find out the hard way—sore feet and achy legs, for example—that they weren’t prepared. The good news is that regular exercise now can prepare you for your next vacation so you can focus on having fun. This is the topic of my Health & Fitness column in the Aiken Standard this week.

Family beach vacation


There is good reason to choose an active vacation. Spending time outdoors can reduce stress and walking on the beach or snorkeling in the ocean seems like fun, not exercise. The end result is that being active on your vacation adds to the restorative effect of taking time away from your usual routine. In one study, people who had a physically active vacation reported that they felt mentally and physically fitter, felt more balanced and relaxed, could concentrate better during work, were in a better mood, and felt more recuperated than those who took it easy.

Even if you don’t choose a vacation to participate in a specific exercise, you will likely spend time being active. At the very least, you will be on your feet a lot more than usual.

It is not uncommon for visitors to Disney World to be on their feet for 12 hours and walk 10 to 15 miles in a single day. Most people don’t do that much walking in a typical week! This can lead to blisters, muscle soreness, and fatigue, limiting what you can do and, at the very least, making your time less enjoyable.

If you spend much of your time sitting at work and home, you should try limit your sitting and spend more time standing and moving around. This will help you get ready for long days on your feet. If your vacation will include cycling, hiking, or other vigorous exercise, you should make an effort to build up your endurance through longer exercise sessions. And be sure to break in new hiking or walking shoes before your trip!

Your travel plans may require spending time on planes and in airports. This usually means a lot of sitting, but it doesn’t have to. Airports, especially large airports, are built for walking. You can easily walk long distances while you wait for your flight. If you have enough time, you can take a walk around the entire airport, giving you an active way to pass the time.

Passageways that showcase art, shopping, or other information make walking through the airport a more pleasant experience. If you are travelling with children, many airports have areas that allow kids to move and play. You can always get at least a few minutes of activity by taking a short walk rather than sitting in the gate area waiting for your flight to board. Once you are on the plane you can usually get out of your seat to stand up, stretch, and walk around a bit.

Your goal should be to enjoy your vacation and the extra activity it will likely include. In addition to the numerous other health benefits, improving your fitness through regular physical activity will help you appreciate your vacation time more with less stress, meaning you can return home relaxed and ready to take on your usual routine.


drparrsays blog footer

Start planning for your summer vacation now.

If you intend to take a vacation this summer, the time to start planning is now. Of course, you need to make figure out where and when you want to go, make travel arrangements, and plan activities. If your vacation will involve activities like hiking, cycling, or swimming, you also need to make sure you are ready for that level of activity. Even sightseeing and visiting theme parks can require far more activity than many people are accustomed to.

Unfortunately, many people find out the hard way—sore feet and achy legs, for example—that they weren’t prepared for this level of activity. The good news is that regular exercise can prepare you for your summer vacation so you can focus on having fun, not your tired body. This is the topic of my Health & Fitness column in the Aiken Standard this week.


family hiking

There is good reason to choose an active vacation. Simply spending time outdoors can reduce stress and make you feel better and walking on the beach or snorkeling in the ocean seems like fun, not exercise. The end result is that being active on your vacation adds to the restorative effect of taking time away from your usual routine. In one study people who had a physically active vacation reported that they felt mentally and physically fitter, felt more balanced and relaxed, could concentrate better during work, were in a better mood, and felt more recuperated than those who took it easy.

Even if you don’t choose a vacation to participate in a specific exercise you will likely spend time being active. Most vacation destinations are selected in part because there are interesting sights to see or are easy to get around without a car. This means you will be on your feet a lot more than usual.

Think about a family trip to Disney World. It is not uncommon for people to be on their feet for 12 hours and walk 10–15 miles in a single day. Most people don’t do that much walking in a typical week! This can lead to blisters, muscle soreness, and fatigue, limiting what you can do and, at the very least, making your time less enjoyable.

Since regular exercise promotes endurance and strength, being fit can make it easier to get through long days on vacation. If you spend much of your time sitting at work and home, visiting a museum or standing in long lines at a theme park can be daunting. But if you spend more of your day up and moving you will have an easier time in these situations. A whole day walking around sightseeing can be exhausting, but less so if you are accustomed to taking long walks. That isn’t to say that you should start walking for 10 hours each day, but doing activities that last for at least an hour will help.

Here are some tips to help you prepare for your next active vacation. You should limit your sitting time and spend more time standing and moving around at work and at home. This will help you get ready for long days on your feet. Dedicating 30 minutes each day to being active will build endurance, and you can get bigger benefits from doing more. If your vacation will include vigorous exercise, building strength through resistance training and flexibility through stretching or yoga can help you avoid injury.

Your goal should be enjoy your vacation and the extra activity it will likely include. In addition to the numerous other health benefits, improving your fitness through regular physical activity will help you appreciate your vacation time more with less stress, meaning you can return home relaxed and ready to take on your usual routine.