July 4th/Holiday Fitness: 3 Ways to Stay Active This Summer


Traveling this 4th of July weekend? Don’t forget to put physical activity on the itinerary!

While vacation is great for your spirit, it can be hard on your fitness routine. I used these tips to fit in a workout every day last week while traveling abroad with students:

Natalie’s Travel Fitness Tips

  1. Build activity into your vacation plans: Skip the tourist bus and walk or bike around to see the sights. Take advantage of a local activity that keeps your body working, like whitewater rafting in Colorado or snorkeling in Florida. In Costa Rica I was sure to put rock climbing, ziplining, and hiking on the schedule to experience the natural environment while staying active.
  2. Plan a workout you can do anywhere: I started each day with a resistance band workout in my hostel room like the one I describe in Fitness: Build Muscle Anywhere with a Resistance Band. A circuit routine like I share in Fitness: Four Reasons to Love Circuit Training is an efficient cardio and strength training workout you can do in a room or a local park. Running is a sport you can do anytime, anywhere as I explain in Fitness: 45 Minute Run to the Mailbox.
  3. Take care of your body in transit: Walk around the train station or airport terminal before your departure time, and try these plane yoga moves in your seat. These simple steps performed en route will keep you from feeling sluggish upon arrival.
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Rock climbing in Costa Rica–I saw gorgeous scenery while getting an intense upper-body workout! Courtesy: @NatalieGFierro

Although vacations are meant to be relaxing, it’s easy to get bogged down by travel logistics. Exercise, a natural stress-reliever, keeps you calm and energized, allowing you to fully enjoy your play time no matter what comes up. Staying fit during your holiday also allows you to indulge on local foods without feeling guilty because you’re burning calories.

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Swimming is a great calorie buster to fit into your beach vacation. Courtesy: @NatalieGFierro

In addition to staying active, be sure to eat healthy on the go by packing nutritious snacks like the options I suggest in Nutrition: 7 Ways to Snack Smart.

The key to maintaining a healthy lifestyle is to think about sticking to a regular diet and exercise routine as a rule and not an exception. No matter where you go, whether you’re away for a weekend or a month, choose fun and flexible workouts to help you look and feel your best.

¿Need workout inspiration? Click here to read more of my fitness suggestions.

The Wise Latina Club's Natalie Wagner Fierro

A teacher by day, The Wise Latina Club’s Natalie Wagner Fierro is the co-founder of the Institute for Student Health. She equally loves food (cooking or dining in Washington’s restaurants) and burning calories by distance running, practicing yoga, and archery. Click here to read more about and connect with Natalie.

Edited by: Viviana Hurtado, Ph.D.

What fitness activities are part of your vacation plans?
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