Have you already booked a summer holiday? You are certainly not the only one. Together with you, millions of other Dutch people will head out into the wide world in the coming weeks! Many people prefer to leave exercising and being active at home and focus mainly on delicious food, cocktails and lazing on the beach. Now, of course, it's not that daily exercise is suddenly no longer necessary to stay fit, it's just that people often dread it. Unnecessary, because actually, exercising on holiday is not at all as hard as you think!

For instance, did you know that a beach walk already burns many more calories than a walk on a paved road? We give you 10 tips to still stay in-shape during your trip and at your final destination.

Make your trip as pleasant as possible with these 3 tips;

Nothing is better than having a quick meal or drink just before the flight. But did you know that not every meal or drink is suitable ? Try to avoid heavy meals. These meals are harder to digest which will prevent you from resting/sleeping properly. As a result, you will leave the plane less fit.
Now you can order coffee or tea at any airport corner, but did you know that this is actually a real no go is? On a plane, a dehydrating effect is triggered. These caffeinated drinks only intensify this effect. Have water or a refreshing smoothie, for example! The latter also fills the stomach a bit right away ;]
Poor sitting posture causes poor circulation, sleeping body parts, stiff muscles.... here are 4 exercises that are easy to do and will keep you fit during the flight or car journey.

- Suffering from sore feet? Put your heels on the ground and try to lift your toes as high as possible. Then do this the other way round and try to get your heels up as high as possible. Repeat 3 times in sets of 5.
- You can easily keep your ankles supple by putting your toes on the ground, heels in the air and then turn in circles. Do this 5x counterclockwise, then 5x clockwise. You can do this as often as you like.
- An exercise that might be a bit more difficult in cramped aeroplane seats, but as a seasoned athlete you won't let this stop you; move your left knee to your chest and hold this position for 15 seconds. Then alternate and do it with the right as well. Also do this exercise 5x per leg.
- Your upper body also needs movement; lift your shoulders and rotate them forward in circles. Do this 5 times and then another 5x, but turn them backwards. You can repeat these sets as many times as you like.

Keep yourself in top shape on holiday too with these 7 tips;

We already knew that water is important to drink, but you can also get fit with it! Discover aquabags! These easily foldable 'bags' can be filled with water at your holiday destination, so you always have a weight to work out with. 'No fitness at the hotel' is now no longer an excuse ;]
Now, we've known running on the beach, beach volleyball, hiking, etc. for a while now. But something that is really of recent years is supping! It looks fairly easy, but there's more to it than meets the eye. It requires strength from your legs and a control of your core, so you train almost your whole body with it ! Don't forget to lubricate well, because with the reflection of the sun on the water, the burn goes fast!
Want to get totally immersed in your holiday sport and learn from the real locals? Visit the country where the sport originated! Learn surfing in Hawaii, go yoga in India, salsa dancing in Spain, capoeira in Brazil or sand surfing in Morocco!
Do some muscle exercises every other day for 15 to 20 minutes. Think: squats, sit-ups, planking, push-up and some stretching exercises. Bet the kids or your partner will join in right away when you challenge them.
Try to visit nearby towns on foot as much as possible. You will see much more than from a bus or car, and because you walk you will miss less of what is going on around you than, say, on a bicycle!
Beach walk, mountain walk, forest walk etc
Beach games, water games