Hotel Room, Beach or Back Garden – How to Stay Active This Summer
Summer holidays can bring a welcome change of pace—longer days, lighter evenings, and a chance to step away from the usual routine. But for many, it also means disruption to our normal fitness habits. Whether you’re off on a beach holiday, staying in a hotel, or simply spending more time at home with the kids, keeping your body moving and your mind balanced is still possible—and it can even be fun.
Here’s how to keep up your yoga and exercise this summer, wherever you are, and whoever you’re with.
1. Embrace the Flexibility of Summer
The beauty of summer is that you don’t need to be tied to a studio or gym timetable. You can move at your own pace and adapt your exercise to the day. Early mornings and evenings are perfect for cooler, gentler movement, while the warmer parts of the day are great for stretching, breathing exercises, or even a dip in the sea.
Instead of thinking “I have to do my normal workout,” focus on “How can I move today?” This mindset takes away the pressure and opens up more possibilities for fun and variety.
2. Yoga On the Go
Yoga is wonderfully portable—no special equipment or large space required.
If you’re at the beach:
Sand Salutations: Try a few gentle sun salutations facing the sea. The sand adds a little extra challenge to your balance and strengthens your stabilising muscles.
Seated Breathing: Sit with crossed legs, hands resting on your knees, and simply close your eyes to focus on the sound of the waves. This can be as restorative as a full class.
If you’re in a hotel room:
Bed Yoga: Use the bed for seated stretches, cat-cow movements on hands and knees, and gentle twists before starting the day.
Wall Support: A hotel wall is perfect for legs-up-the-wall pose—rest your legs up for 5–10 minutes to refresh your body and mind.
If you’re at home with kids:
Family Yoga: Keep it light and playful—think animal poses (downward dog, cat stretch, cobra) and partner balances. Even if it turns into giggles, it’s still movement and connection.
Mini Breaks: Roll out your mat while the kids are drawing or playing, and do a quick 5–10 minute flow.
3. Turn Everyday Items into Fitness Tools
No yoga mat? No problem. Everyday objects can become part of your practice or workout.
Towels: Use as a substitute for a yoga strap to help with hamstring stretches or shoulder openers.
Chairs: Ideal for seated yoga or stability exercises, especially if space is limited.
Water Bottles: Can double as light hand weights for toning arms.
Backpack: Fill with books or beach gear for a weighted walk or lunge workout.
Beach Ball: Great for core exercises, stability training, or simply playing games that keep you moving.
4. Make Movement Part of the Holiday, Not an Extra Task
Holidays are the perfect time to move more naturally without thinking about it as “exercise.”
Walking Adventures: Explore on foot—whether it’s wandering through a seaside town, hiking a coastal path, or strolling to the local park.
Active Play: Frisbee, paddleball, beach volleyball, or simply running through the waves with the kids.
Cycle Rides: Many holiday spots offer bike hire—turn sightseeing into an active adventure.
If you’re home with the kids, movement can be part of daily life. Have dance parties in the living room, garden yoga sessions, or races in the park.
5. Quick Hotel or Home Workout
If you have 10–15 minutes, you can get your heart rate up and stretch your body:
1 Minute: Gentle breathing or meditation
2 Minutes: March or jog on the spot
3 Minutes: Bodyweight squats
3 Minutes: Modified push-ups (against the wall or on the floor)
3 Minutes: Plank variations or gentle seated twists
3 Minutes: Forward folds, side stretches, and neck rolls
This short sequence can be done anywhere—hotel, campsite, living room—no excuses.
6. Breathe & Meditate Anywhere
Summer isn’t just about moving the body—it’s also a wonderful opportunity to rest and refresh the mind.
Try this simple breathing meditation:
Sit comfortably—on a beach towel, hotel bed, or garden chair.
Close your eyes and bring your attention to the sound and feeling of your breath.
Inhale slowly through the nose for a count of four.
Hold for a gentle pause.
Exhale slowly through the mouth for a count of six.
Repeat for 2–5 minutes, or longer if you have the time.
If you’re with children, encourage them to join in—pretend you’re blowing up a big balloon or smelling a delicious cake.
7. Keep It Simple & Consistent
The biggest secret to staying fit during the summer holidays is not about doing long, intense sessions—it’s about showing up regularly in small ways.
Move daily, even if only for 10 minutes.
Mix it up—some days yoga, some days walking, swimming, or gentle stretching.
Be kind to yourself—holidays are for rest too. It’s okay if your “practice” is simply lying on the beach and breathing deeply.
8. Involving Kids in Yoga & Movement
Children naturally love to move, so inviting them into your yoga or exercise time can be easy and joyful.
Animal Pose Game: Call out animals and have everyone create the pose.
Breathing with Toys: Have them lie on their backs with a soft toy on their belly—watching it rise and fall with the breath.
Nature Yoga: Outside in the garden or park, take inspiration from what you see—trees (tree pose), birds (eagle pose), flowers (forward fold).
Even if their attention only lasts a few minutes, it’s still valuable time together and a wonderful example for them to see you prioritising health and well-being.
Final Thoughts
The summer holidays are a time to enjoy life’s lighter moments, explore, and connect—with yourself, loved ones, and nature. Exercise and yoga don’t need to be strict, scheduled activities—they can weave naturally into your days, whether you’re on a sun lounger, in a bustling hotel, or surrounded by the chaos of family life at home.
By keeping your approach flexible, using what’s around you, and embracing movement as part of your holiday rhythm, you’ll return to your regular routine in September feeling energised, strong, and balanced.
So, roll out that towel, breathe in the summer air, and let your body and mind enjoy the season.
Namaste, Angela
