Of course we all indulge on holiday, but if you want to give yourself a healthy break, these simple tips can make a real difference if you include them as part of your holiday routine.

A holiday needn’t just be about lounging by the pool – though that goes a long way on a stress relief programme – but many of us are definitely trying to stay fit as it seems that one in three people want to ‘tone up’ on holiday and nearly one quarter are looking to lose weight. So if you want to have a really healthy holiday this year then Health and Fitness Travel have shared their 10 ways to stay healthy on holiday.

1. Travel healthy

Give yourself the best start and arrive at your destination in peak condition by travelling healthy. There is nothing healthy about being in an airplane for hours on end with all that recirculated air and cramped seating. Both these can have a detrimental effect on our bodies and immune system so save the alcohol for later and drink lots of water to stay hydrated. Keep your circulation going by walking the aisle as often as you can and do some simple yoga stretches or isometric exercises in your seat.

2. Active exploration

Adventure beyond the hotel pool and explore your new surroundings whilst giving a healthy boost to your fitness. You can walk, bicycle or jog but just make sure you get your heart rate up while enjoying the scenery.

3. Swim for success

A full body workout and great cardiovascular exercise, swimming is a refreshing way to keep active whilst staying cool and is full of health benefits, from muscle toning to reducing stress. Raise the pace from your leisurely bobbing sessions and get your heart pumping by fitting in a few swift lengths in the pool or ocean before breakfast when there are less people around.

4. Catch up on sleep

Constantly trying to shake the feeling of being over tired? Holidays are an important time to catch up on lost sleep and allow our bodies time to recover and recharge. Keep in mind that in hot conditions, sleep may be disrupted whilst your body adjusts to the new climate or major time difference, so avoid the temptation to stay up late every night of your holiday.

5. Eat the right diet for the right holiday

When leaving behind your usual routine, think about fuelling your body with the right nutrition for your trip and not just ‘treating’ yourself with some dietary indulgence every meal. If you’re going on a multi activity holiday you’ll need a diet of slow energy releasing carbohydrates to keep up your strength, if you’re relaxing on a spa break, watch your portion sizes and swap foods high in sugar and fat for more fresh fruit and vegetables.

6. Get some Vitamin D

The perfect justification for sunbathing by the pool or on the beach as the Vitamin D we get from sunlight allows us to absorb the calcium and phosphate that makes our bones healthy and boosts our immune system. Outside of the peak hours of 11am to 3pm, when the sun is at its hottest, spend 15 minutes a day without sunscreen to get your daily dose of Vitamin D.

7. Use nature as your gym

Make the most of your natural surroundings and embrace the opportunity to get out of the gym and back to nature. Add some resistance to your running by doing it on a sandy beach, or take your workouts to the water with surfing or paddle board yoga and discover muscles you didn’t even know you had.

8. Make day-to-day changes

Health and fitness is a lifestyle and should be a part of your daily practice no matter where you are in the world. Make small daily changes on your holiday, from taking the stairs rather than the elevator, to swapping an afternoon at the bar for a game of tennis or golf, and reap the rewards when these changes transition to your daily life back at home.

9. Don’t forget to keep your hormones balanced

Don’t forget to pack your hormone cream as the stress of travelling can deplete your levels, and it will help with your sleep as well. Just apply at least 30 minutes before going into the sun and again at night after your shower for maximum hormone help.