Your guide to the ultimate active holiday

Enjoying some rest and relaxation should be the main aim on your well-deserved holiday, but staying active will ensure that you maintain your fitness levels and return from your break feeling healthy, refreshed and rejuvenated.

By Pedro van Gaalen

Your seaside getaway or nature retreat also offers the ideal opportunity to break the monotony of your usual training routine with activities that fill your lungs with fresh air and feed the soul with some fun and a healthy dose of adventure.  

We offer up a few less conventional options for the ultimate active summer holiday with options to suit all fitness levels. 

STAND UP PADDLE BOARDING

Stand up paddle boarding (SUP) is a fun, easy way to play on the water that requires minimal equipment, and you can paddle on almost any water surface, from the open ocean to a lake or dam. 

This form of recreational paddling also provides a great full-body workout and is fast becoming a favourite cross-training activity for a growing number of active individuals. 

SUP is perfect as an overall workout because you engage your legs and core muscles to balance on the board while using your upper body strength and cardiovascular fitness to paddle. You can make your workout more intense by taking your SUP into the waves or paddling against a current.

Although a SUP session can be quite strenuous, it’s actually a low-impact exercise. This makes it ideal for runners who need to take a break to recover from injuries or a hectic training schedule, but still want to do some exercise over the holiday. Paddling a SUP is also a great way to burn off those extra holiday calories without the threat of serious injury.

Choosing the correct SUP equipment is mainly based on the paddler’s weight and experience. More experienced and lighter paddlers can choose narrower boards while novice paddlers should opt for a wider, flatter board as it provides more stability. When choosing your paddle, make sure it’s about 6-8 inches taller than you are.

Here are a few additional tips to help you become a SUP master:

  • Keep your feet parallel and hip-width apart. 
  • Place yourself perfectly centred between the edges of the board.
  • Keep your toes pointing forward, your knees bent, your core engaged and your back straight.
  • Use your head to balance and not your body.
  • Keep your head and shoulders steady and upright and shift your weight by moving your hips.
  • Always try to stare out into the distance – looking down at your feet will throw you off-balance.

SURF KAYAKING

Surf kayaking is another great open water activity to try out on your holiday. It may take some time to grasp the skills needed to manoeuvre through the surf in a kayak, but there are numerous operators who offer kayak tours if riding waves is not your thing.

Surf kayaks are made of fibreglass. They tend to have a curve at the nose and are flat at the back. This design allows the kayak to reach high speeds without the need for big waves. It also makes them slightly easier to manoeuvre than canoes. 

The act of paddling in a seated position also offers an exceptional workout for your arms and back, as well as your core and leg muscles. Plus, you’ll get a serious cardiovascular benefit. As your technique improves, your legs begin to help more with trunk rotation, which is where you generate your power and speed while paddling.

GET OUT AND ABOUT

It’s also worth remembering that your exercise can be incidental while on holiday. Here are a few ideas to help you get active while exploring your holiday destination:

1. Hire a bike

There are often bike rental options at most popular holiday destinations. This is a great way to get around town or explore the promenade or small coastal towns. You can also consider organised bike tours, which will showcase the sights and must-see tourist spots. 

Tips for hiring a bike:

  • Make sure it fits. The frame should be the right size for your height, and the seat should be adjusted to ensure the most efficient pedal stoke and comfortable riding position.
  • Women should opt for women-specific bike saddles, if available.
  • Check the bike components before you set off. You don’t want to find something is broken after you’ve set off. Also, ensure there is a spare tyre tube and a pump on the bike in case of a flat. 

2. Explore on foot

A day of walking may not seem like a serious workout, but a few hours spent on your feet exploring the surrounding area is enough to burn some serious calories. Walking is also a highly effective activity to improve your health. 

Guided walking tours add an additional element to the experience with expert insights and the safety that a group and knowledgeable guide provide.

3. Go for a hike

Depending on where you stay, there may be a nature or mountain reserve nearby. Take a morning to head off and explore the great outdoors. It’s a great way to challenge your fitness on rugged and steep terrain while also discovering new sights and sounds. 

Be sure to check local safety guidelines and weather reports, especially if you’re heading into the mountains, and equip yourself with a water bottle, warm clothing, and suitable shoes, at the very least. 


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