by Christime Fieldhouse
Now, don't laugh, but there is a theory that holidays are the perfect time to get fit. But is it that easy?
Even if you never do any exercise, odds are you swim a bit on holiday, or maybe have a game of tennis with the kids. And don't you feel better afterwards?
Experts reckon we should capitalise on that feelgood factor to build up an exercise habit we can take home.
Doug Hutchison, a personal trainer who specialises in exercise counselling and weight management, says summer holidays are the ideal time for a fresh start. "You will instantly have more energy because you are away from work, there are no chores to do and, for once, you'll have time for yourself."
Liz Tucker, head of wellbeing and wright management at Champneys, agrees: "We all prefer to be out in the sun doing things and, wher we're busy, it's easier to forget about food. But if you do think about food a lot, distractions are always at hand."
We asked our experts to explain how to put this theory into practice to create new habit to take home.
FITNESS The ground rules
1 "Aim to exercise aerobically each day, gradually increasing from 20 minutes to 60 minutes," says Doug. "On a scale of 1 to 10, where 1 is your restin pulse rate, aim to work at the 5 to 6 mark."
2 "Walking and jogging will produce the best results. Once at your hotel or villa, note landmarks such as trees, cafes and road signs to help establish a route. Use these as your markers each day to help you increase your distance gradually. Jog until you feel slightly uncomfortable, then walk briskly for a few minutes until you are ready to jog again."
3 "Alternate your exercises each day to keep your interest. Tennis is great fun and counts as aerobic exercise, or go cycling, and if you swim, switch between one length at moderate intensity and pushing yourself hard on the next length. Aim to do more lengths each session."
4 "Work out when it's cooler - early morning or evening - and wear light-coloured clothing and a hat. Drink plenty of water and don't forget the sun cream. When you sweat, salts are lost and this can cost muscles cramps. If this is a problem, a small pinch of salt with meals may help."
FOOD The ground rules
1 "Don'tban any foods or you'll end up craving them," says Liz. "The key is moderation. Avoid snacking between meals, but still allow yourself a holiday treat each day, such as ice cream or wine."
2 "If you're on an all-inclusive holiday, don't feel you have to get your money's worth! Choose a table away from the buffet, so you're less tempted to go back for seconds or thirds. Use a small plate if possible, and fill it with vegetables and salad first. And, if you're desperate for a certain calorific food, ask yourself if you need it now, or if you could have it later after a swim. Delaying tactics work well."
3 "Drink plenty of water - fizzy drinks and juices can have a high sugar content. With alcohol, only have it after your meal, as it's easy to lose count of how many you've had when you're eating, too. And alternate between a glass of wine and a glass of water."
4 "Try local dishes, as they are more likely to be organic, unprocessed and freshly cooked. Grilled fish, seafood and steak are healthier and less fattening than creamy pasta dishes or oil-rich moussakas. Don't keep dressing or sauce bottles on your table, as you're likely to have more - stick to just a drizzle of plain olive oil instead. As for desserts, aim for yogurt and fruit rather than a torte or gateau."
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