I’ve just got back from a week-long holiday in Dorset with the family (and now probably need another holiday to recover – those with kids can relate I’m sure!)

I bet you think as a Personal Trainer that I take my kit and get in a few workouts whilst I’m on holiday? A run along the coast, a quick abs session before we head out for the day. Well…nope. I don’t tend to do workouts or go running on holiday (although I am partial to a bit of aqua aerobics on holidays abroad 😎). I have in the past taken my running kit and trainers and then they have stayed in the suitcase and I’d feel guilty. Or I’ve forced myself out for one run in a bid to compensate for the million calories I ate and drank the day before. I don’t do this anymore.

Firstly, the whole concept of working off the calories is not an especially healthy mindset (and doesn’t really work anyway – have you seen how many calories there are in a portion of seaside fish and chips!!??)

But the main reason is that I don’t take my trainers on holiday anymore – actually, that’s not true. I live in trainers, but you know what I mean – is that I now know it actually does my body a whole lot of good to rest and recover. One week, even two weeks of not training and giving my muscles, ligaments and tendons time to fully recover is really beneficial. Also, allowing your body to fill up its glycogen (energy) stores is really important and when you are training and exercising loads, it doesn’t really get the chance to do this fully.

Over-training is quite common. I see it with people that worry they will put on weight if they don’t exercise nearly every day. Or that their fitness will be compromised if they take a few days off. Do you find yourself with lots of niggly injuries that linger? Do you suffer with lots of colds and feel run down? Then perhaps your body just needs a longer spell of rest and recuperation.

If you are someone that doesn’t factor much rest into their training schedule, a one or two week break will allow your body to replenish its energy stores and also reduces the risk of injury and immune-suppression from over-training.

For me, my holidays seem like the perfect time to take this break. This doesn’t mean I spend the week sitting down and doing nothing (see above note about aqua-aerobics). Last week, I clocked up more steps than I would normally accumulate in a week, and all whilst taking in some of the most beautiful coastline I have ever seen. I’ve dared to brave the cold waters of the Atlantic…and then exited said waters at high speed 😰. I’ve played with the kids on the beach and explored rocks looking for fossils. I am far from sedentary but I’m taking a break from the higher intensity training I would usually do.

I should mention that evidence suggests that if you take a break for longer than two weeks, then your fitness does start to revert so if you are fortunate to have a long holiday in the pipeline and want to maintain your fitness, you may want to plan in some maintenance workouts to avoid de-training too much.

And of course, there are some people who love nothing more than being active and the holiday is all about cycling, running, paddle boarding, surfing. Whatever it is you love doing. Great. Knock yourself out and have a blast. This is your holiday so do what you love. I’m just saying if you feel like you are exercising out of guilt or obligation, then it is OK to take a week off.

I have returned from holiday with fresh legs, the niggle in my hip has gone and I am more motivated than ever to get back into my exercise routine.

So just give yourself a break without the guilt. Know that it can be good for you to not exercise and rest.

Your body will thank you!