Stay­ing fit on hol­i­day

> Here are ways to stop your­self from un­do­ing all your hard work while still en­joy­ing your time away from your nor­mal rou­tine

The Sun (Malaysia) - - LIFESTYLE -

and re­sorts also have yoga classes in the morn­ing.

Search for healthy eat­ing op­tions around your ho­tel be­fore you ar­rive, and if pos­si­ble, pack sev­eral dry-food items, such as nuts, to help you avoid munch­ing on junk food.

Re­mem­ber, fail­ing to pre­pare is pre­par­ing to fail.

Best foot for­ward It is easy to hail a taxi or hop on a tour bus to ex­plore a city, but do­ing it on foot is still one of the best ways to dis­cover a new place.

Strap on those walk­ing shoes and walk a few kilo­me­tres a day. Walk­ing burns around 75 calo­ries in 30 min­utes and it is one of the best nat­u­ral en­er­gis­ers around.

Walk­ing also helps in­crease the oxy­gen sup­ply to each cell, mak­ing you feel more alert.

Take long walks on the beach to strengthen quads, calves and glutes.

Ac­cord­ing to re­search, it takes more en­ergy to walk or run on sand than it does to move at the same pace on hard sur­faces.

Use your body Though vastly un­der­rated, body­weight work­outs are a great way to stay in shape while on hol­i­day.

They are sim­ple enough to be done in a ho­tel room, and are ex­tremely ef­fec­tive as they work the whole body even without ma­chines, free weights or ex­tra equip­ment.

Pushups, lunges, jumping squats, dips, and situps can all be done in a ho­tel room.

Per­form­ing 15 to 20 reps of th­ese ex­er­cises at a high in­ten­sity for 30 min­utes is enough to strengthen ma­jor mus­cle groups and break a sweat.

There are also many body­weight work­out videos and apps tai­lor-made for those go­ing on hol­i­days.

Just down­load a few and be sure to fol­low them.

Move it, move it As much as we love to sleep in and stay up late watch­ing tele­vi­sion on hol­i­day, be­ing ac­tive is the key to stay­ing fit.

Whether sight­see­ing on foot or play­ing with the chil­dren, re­mem­ber to keep mov­ing.

Choose at least one ac­tiv­ity that can give you a good work­out.

You can also in­cor­po­rate fun and fit­ness into any­thing from pad­dle board­ing to walk­ing for the whole fam­ily.

Ex­plore new pos­si­bil­i­ties such as hik­ing, rock climb­ing or danc­ing.

It does not mat­ter where you’re hol­i­day­ing, chances are there will be plenty of ac­tiv­i­ties that will help you stay ac­tive.

Nevash Nair is cur­rently on his own fit­ness jour­ney in Thai­land. Con­tact him via email at life­style.nevash­nair@ the­

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