Exercise for Vacation Voyagers… No Excuses!

Dr. Grace Walker, Physical and Occupational Therapist. Nutritionist agrees with this article by orthopedic physical therapist, John Bradley, when he says there are NO EXCUSES for not exercising on vacation!

Many vacation voyagers will be physically active during their vacations with hiking, long distance walking, kayaking or swimming, but others prefer to totally relax and doze off in their hammock or beach blanket every day.

Hours in the gym or running elevate our fitness to higher levels, and improve our quality of life, to help us just feel better.

I highly recommend to my patients some limited, concentrated exercise while away to maintain their hard fought gains in the gym, as they will greatly benefit from this. It is not uncommon to return from a two-week vacation, and never get back on a fitness program because of all that is needed to get done after getting back to work.

Don’t let this be you!

Here are three exercises John recommends people to do while on vacation. They require absolutely no equipment, cover the major body muscle groups, and the whole routine should take no more than 10 minutes to complete.


  1. Rapid step ups: Find a set of stairs. You could go into a stairwell at the hotel or just use a curb. Begin to quickly step up/down the first step. Step up with the right leg, followed by the left and step back down. Keep doing this quickly until you feel your legs getting fatigue, but not exhausted. Do 3 cycles of this. I guarantee you will get a great leg workout.
  2. One arm push ups: Lean against a wall with your arm in front of you at about 90 degrees away from your body and the hand flat on the wall. Lean in and push away, keeping the other hand behind your back. The farther you lean in, the harder it will be. Do 3 sets of 10 repetitions and then switch arms.
  3. Seated core exercise: Sit on a firm chair with your back straight, sitting more toward the front of the seat. Pick one knee up so your foot is off the ground slightly and then take your hand from the same side, placing it on top of the knee that you are lifting and give gentle resistance to the effort of lifting the knee. Hold the effort from your leg and hand for 5 seconds, but don’t hold your breath. Do 20 times on each leg. This is a great core exercise!


Call Walker Physical Therapy & Pain Center today to set up an appointment with one of our expert physical therapists!


1111 W. Town & Country Rd. Ste. 1

Orange, CA 92868