For many of us, holidays have always meant one thing: switching off completely.

We relax, enjoy good food, spend time with family, and take a well-earned break from routines, including exercise.

And honestly, that is absolutely okay.

Rest is important.

But here’s something worth remembering: your holiday can also be a fantastic opportunity to stay active in a way that feels enjoyable and manageable.

Especially as we get older, maintaining strength becomes incredibly important for our health, mobility, energy, and independence.

What surprises many people is how quickly we can lose muscle strength when we stop using it. Research shows that in as little as two weeks of inactivity, we can begin losing significant muscle strength, sometimes up to 30%.

That may not sound dramatic at first but think about how it feels when you return to your normal workouts after several weeks away.

 Suddenly the weights feel heavier, movements feel harder, and exercise that felt comfortable before your holiday now feel like a struggle.

And that feeling can really affect motivation.

I often see this in the clinic as a physio.

People come back after a stressful period, a busy time at work, or a long holiday where exercise disappeared completely.

They feel stiff, heavy, weaker, and often start noticing little niggles and aches in their body.

Not because exercise is bad, quite the opposite, but because the body thrives on movement and strength.

The good news is that it does not take much to maintain your fitness and strength during a holiday.

In fact, just one or two short strength sessions per week can make a huge difference.

You do not need long gym sessions or intense workouts every day.

A short bodyweight workout, using the hotel gym, doing exercises in the pool, going for brisk walks, or following a simple online workout is often enough to maintain your strength, mobility, and fitness level.

And the payoff is enormous.

When you return home, starting exercise again feels so much easier. Instead of feeling like you are beginning from scratch, your body still feels capable and strong. You have more energy from your holiday, your mobility is better, and mentally you feel more motivated because your body responds positively.

That positive feeling matters.

When exercise feels achievable, we are far more likely to continue. When everything feels heavy and difficult, the brain quickly associates movement with struggle, and that is often where people lose momentum.

Exercise is not only about fitness or appearance.

It is one of the best forms of medicine we have.

Movement helps release chemicals that boost mood, reduce stress, improve energy, and help us stay independent and functional for longer.

Of course, life gets busy and stressful sometimes, and fitting exercise into daily life is not always easy. But even small amounts of consistent movement can make a remarkable difference to how you feel physically and mentally.

So this summer, instead of stopping completely, try to keep a little movement in your routine.

It does not need to be perfect.

A short workout once a week.
A swim.
A walk.
A few strength exercises.
A quick online session.

Your body will thank you for it.

Not only will you feel better during your holiday, but when you return home, getting back into your routine will feel smoother, easier, and far more motivating.

And that is what helps build long-term strength, health, and wellbeing.

Astrid