How to Stay Active on Your Summer Vacation

Traveling this summer? Stay active by embracing your surroundings! Here are useful tips on how to get up and get going on any vacation:

If you are at the beach…

·      Take a walk! You will be able to enjoy the view while getting in a good workout—walking on sand works your body harder than walking on concrete or dirt. Walking on the damp sand near the water will be a little easier on your feet and legs than the soft, dry sand. If you want added challenge, walk a bit on both surfaces. And if walking feels too easy, try jogging or alternate walking and jogging.

·      Utilize the water by going for a swim, snorkeling, or kayaking. 

If you are in the mountains…

·      Explore local hiking trails—challenge yourself to try a new one every other day of your vacation. (Hint: ski resorts often transform their slopes into hiking trails during the summer.)

·      Liven up your walks by doing some interval training. Try walking in the sunny parts of the trail and jogging or walking at a faster pace in the shady parts. Or set time intervals to alternate between jogging or fast walking and easier walking (for example, jog for 30 seconds then walk for 1 minute). This will help you reach the Prostate 8 exercise goal.

If you are in a city…

·      Walk or bike to your destination instead of driving. This is an excellent way to discover a new city!

·      Use your hotel room as a gym. Bring the “Home Based Resistance Exercise Workout” from the “Printable Toolkit” section of the “Get Active” page on the Prostate 8 website. If possible, use the weights provided by the hotel gym.

·      Bring your resistance band! It will take up almost no room in your suitcase and can be used for a number of resistance workouts:

o   The lateral band walk. Start by tying a resistance band around your lower legs, just above both ankles. Place your feet shoulder-width apart to create tension on the band. From a half-squat position, shift your weight to the left side, stepping sideways with the right leg. Switch directions after 15 steps. Repeat for a total of 2-3 sets.

o   Standing bicep curls. Stand with feet shoulder-width apart with your feet placed over the middle of the band. Grab a handle in each hand, starting with your arms down at your sides. With palms facing in front of you, pull your arms toward your shoulders by bending at the elbow until you get a good bicep contraction. Slowly lower back down and aim for a total of 12 to 15 curls. Repeat for a total of 2-3 sets.