Physio Approved Active Holiday Tips
Move Regularly During Travel
Long periods of sitting can stiffen your lower back, hips, and neck. To prevent this, try the following:
- Stand and stretch every 45-60 minutes during flights or train journeys
- Gently roll your shoulders, ankles, and neck
- Engage your core when lifting bags overhead
- Use a small travel pillow or rolled towel for lower back support
These small movements will help maintain circulation and joint mobility.
Pack Smart and Lift Safely
If packing light isn’t an option (we know this is tough), avoid injuries before your holiday even begins:
- Use suitcases with wheels
- Distribute the weight as evenly as possible
- Avoid twisting your back when lifting
- Bend your knees and keep your bag close to your body
Your body will thank you when you arrive at your destination pain free.
Choose the Right Footwear
Sandals and flip flops may feel great in warm weather, but they offer little to no support. This can lead to:
- Foot arch pain
- Achilles tightness
- Knee discomfort
- Hip or lower back pain
If you know you’ll be doing a lot of walking, opt for more supportive walking shoes or specialist sandals for long days, and save the flip-flops for the poolside.
Warm-Up Before Active Days
If you plan on hiking, swimming, or doing any water sports, a light warm up is essential. These simple exercises take 2-3 minutes:
- Leg Swings (10 each leg) – Stand holding a wall or chair for balance. Swing one leg forward and back in a controlled motion to loosen hips and hamstrings
- Calf raises (15 reps) – Stand up straight and lift your heels off the ground, then lower them slowly. Great for warming up calves and ankles.
- Hip Circles (10 each direction) – Place your hands on your hips and draw big circles with your hips to loosen the low back and pelvis.
- Shoulder Rolls (10 forward and 10 back) – Rotate your shoulders in slow smooth circles to relax upper-back tension before carrying bags.
- Torso Twists (10 each side) – Stand with your feet hip-width apart and gently rotate your upper body side to side to mobilise your spine.
This warm‑up can prevent strains and can be done in your hotel room, at the airport, or even at the beach, anywhere you have a little space, allowing you to make the most out of your activities.
Don’t Skip Hydration
Staying hydrated is one of the most important ways to prevent holiday aches, cramps, and fatigue. When you’re walking more, spending time in the sun, or being active, your body loses more fluid than usual — and you need to replace it regularly.
- Carry a water bottle everywhere
- Drink regularly throughout the day
- Add electrolytes if you’re in a very hot destination or doing lots of walking
Alcohol can increase dehydration, especially in warm temperatures. If you’re sipping cocktails by the pool, enjoying wine with dinner, or celebrating on a night out, make sure to balance each alcoholic drink with water. This is especially important if you’re spending hours in the sun, walking long distances, or going on excursions.
