How to Stay Active on Holiday, Without Going to the Gym?
You’re on holiday. You don’t need to spend an hour in a gym to stay active.
In fact, one of my favourite things about being away is that movement can become much more natural.
Instead of thinking about exercise, think about moving your body, exploring, having fun and making the most of where you are.
Whether you're walking through a new city, swimming in the sea, hiking up to a viewpoint, playing with the kids, paddleboarding/surfing, exploring a market or simply choosing to walk rather than take the taxi, it all counts.
And that is something I think is really important when it comes to health and wellbeing:
Your holiday doesn't need to look like your normal routine.
You can take a break from the gym or your normal exercise routine, without taking a break from movement.
You don't need to exercise every day on holiday
Let's start here.
You do not have to complete a workout every morning of your holiday to maintain healthy habits.
There can be a lot of pressure around holidays and health, eat perfectly, drink less, get your steps in, exercise every day, sleep perfectly...
But a holiday is also supposed to be a chance to relax, have fun, spend time with people you love and experience something different.
For me, it's much more about finding ways to naturally stay active rather than feeling that I need to recreate my normal exercise routine while I'm away.
Some days might involve lots of walking and exploring.
Other days might involve swimming or being out on the water.
And some days might simply be slower.
That's okay.
Progress over perfection applies on holiday too.
Walking is one of the easiest ways to stay active
Walking is probably the simplest holiday exercise there is.
And when you're somewhere new, it doesn't even feel like exercise.
You might walk around a new town, explore the coastline, wander around shops, visit a market or walk to find somewhere for lunch.
If you're sightseeing, try walking between some of your destinations rather than automatically using transport.
You can also:
Take an evening stroll after dinner
Walk along the beach
Explore local parks
Walk around a new town or city
Take the stairs when practical
Walk to a café rather than driving
Get off public transport a stop earlier
Go for a morning walk while everyone else is still waking up
You don't need to obsess over your step count.
Just look for opportunities to move.
Make the most of the water
If you're somewhere warm, near the coast or a lake, there are so many ways to move without it feeling like a workout.
Swimming is an obvious one, but you could also try:
Paddleboarding
Kayaking
Snorkelling
Surfing
Bodyboarding
Water sports
Playing in the sea, lake or river (do check local guidance in regards to lake and rivers and be aware of buoyancy differences to the sea)
Walking along the water's edge
And there's something lovely about movement outdoors.
You're getting fresh air, experiencing your surroundings and doing something enjoyable at the same time.
For me, this is what wellbeing is really about — movement being part of life rather than something you have to force yourself to do.
Explore somewhere new on foot
One of my favourite holiday habits is simply exploring.
If I'm somewhere I've never been before, I want to see it.
And that naturally means walking.
You can turn sightseeing into a really active day without ever setting foot inside a gym.
Walk around the old town.
Find a viewpoint.
Explore the coastline.
Walk between different beaches.
Take a trail through the countryside.
Climb the steps to a historic building.
Wander around a botanical garden.
Visit a local market.
You can easily clock up thousands of steps without ever thinking, "I need to exercise today."
You're simply experiencing your holiday.
Try a holiday adventure
If you're someone, like me, who enjoys a little more adventure, holidays are a brilliant opportunity to try something different.
You don't necessarily need to do your usual workout.
Instead, ask:
"What could I do here that I can't easily do at home?"
Perhaps it's a coastal hike.
A surf lesson.
A bike ride.
A kayaking trip.
A mountain walk.
A paddleboarding session.
A snorkelling excursion.
A dance class.
A guided walking or tree top walk
Or even something as simple as hiring bikes and exploring the local area.
Trying something new can make movement exciting again.
Get active with the family
If you're travelling with children, you don't necessarily need to schedule a workout.
Get involved in what they're doing.
Play in the sea.
Kick a ball around.
Go swimming.
Walk along the beach.
Explore somewhere together.
Hire bikes.
Have a game of frisbee.
Go for a family hike.
Trampolining or zip wiring
Sometimes the best exercise is the kind where you're having so much fun that you don't realise you're exercising.
And let's be honest — children are pretty good at keeping you moving!
Make your holiday activities your workout
If you enjoy structured exercise, there's absolutely nothing wrong with doing a workout while you're away.
You could do a quick bodyweight session in your hotel room or outside. You could take a yoga class. You could use the hotel gym if you enjoy it. You could go for a run.
But you don't have to.
You can also think about the activities you're already doing and recognise them as movement.
For example:
30-minute workout: planned exercise.
Two-hour coastal walk: movement.
Swimming with the kids: movement.
Walking around a city all afternoon: movement.
Paddleboarding for an hour: movement.
Exploring a new town: movement.
It doesn't all have to fit into the traditional definition of "exercise".
Don't underestimate everyday movement
One of the things that can change dramatically on holiday is your incidental movement.
You might walk more than usual because you're exploring.
You might spend hours outside.
You might swim every day.
You might be carrying bags, climbing stairs, walking to restaurants or simply being on your feet much more.
This is often referred to as NEAT — non-exercise activity thermogenesis — essentially the energy your body uses through everyday movement that isn't formal exercise.
You don't need to calculate it.
Just be aware that movement happens outside the gym.
What about strength training?
If maintaining strength is important to you, you can still include a little resistance work while travelling.
You don't need weights or fancy equipment.
A short 10–15 minute bodyweight session could include things like:
Squats
Lunges
Glute bridges
Press-ups
Wall sits
Calf raises
Planks
Side planks
You could do a few exercises in your hotel room, balcony or outside.
But again, this is an option, not a holiday rule.
If you've spent the day hiking, swimming, walking and exploring, you may already have had plenty of movement.
Don't punish yourself for having rest days
This is an important one.
Rest is part of health too.
If you've been busy travelling, sightseeing and exploring, your body may genuinely need a slower day.
Perhaps you want to lie by the pool with a book.
Maybe you want a lazy morning.
Maybe you're tired after a long journey.
Maybe you simply don't feel like exercising.
That's okay.
Resting for a day isn't going to undo your health.
In fact, learning to listen to your body and recognising when you need recovery is an important part of a healthy relationship with exercise.
My holiday approach: movement, not pressure
I think this is where my own approach to holidays has changed over time.
When I'm at home and in my normal routine, I enjoy having structure around my health and wellbeing.
But when I'm travelling, I naturally become more flexible.
The same applies to food, meal timings and exercise.
I'm not looking to recreate my normal week while I'm away.
Instead, I look at what I want to do, how active I am and how my body feels.
If I've had a really active day exploring, walking or being outdoors, I don't feel the need to add a formal workout just so I can say I've exercised.
And if I fancy doing something active, I'll do it.
Sometimes the activity is the reason for the day, a hike, surf, swim or long walk.
Other times, movement simply happens as part of what we're doing.
That, for me, feels much more sustainable than believing I have to "earn" my holiday food or compensate for meals by exercising.
Food isn't something we need to burn off.
And exercise isn't something we need to use as punishment. Movement should support your health, and it should be something you can enjoy.
A simple holiday movement challenge
If you're going away and want a simple goal, forget complicated workout plans.
Try this instead:
Every day, ask yourself:
How can I get outside today?
How can I move my body in a way I enjoy?
Is there somewhere I can walk rather than drive?
Is there an activity I've never tried before?
Does my body need movement today — or does it need rest?
That's it.
No step target.
No calorie goal.
No guilt.
Just awareness.
10 easy ways to stay active on holiday
If you want a quick list to save for your next trip:
Walk instead of taking transport where practical.
Explore your destination on foot.
Go for a morning or evening walk.
Swim in the sea, pool, lake or river
Try a new water sport.
Take a hike or coastal walk.
Hire bikes and explore.
Play active games with family or friends.
Take the stairs when practical.
Do a short bodyweight workout if you genuinely fancy one.
And remember — you don't have to do all ten!
Even one or two can make a difference to how much movement naturally becomes part of your holiday.
Your holiday doesn't need a gym
Ultimately, staying active on holiday doesn't need to mean finding the nearest gym.
It can mean living your holiday.
Walk.
Swim.
Explore.
Climb.
Cycle.
Play.
Surf.
Paddle.
Dance.
Laugh.
And sometimes...
Rest.
Because health isn't just about what you do in the gym.
It's about how you live. And perhaps that's one of the best things about being on holiday, you get the opportunity to move your body in completely different ways, without the pressure of your usual routine.
So next time you're packing your suitcase, don't worry if your gym trainers aren't coming with you.
Your holiday is already full of opportunities to move.
Find the ones you enjoy. Leave the guilt at home. And enjoy your holiday.
Eat Clean, Health & Dream
Practical inspiration from Loren at LK Health & Wellbeing
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