Following healthy habits during your rest period is important and essential for your health.

Maintaining <a href="https://www.lofficielibiza.com/soul-spirituality/how-to-reduce-fluid-retention" target="_blank" rel="noopener">healthy habits</a> is beneficial for both physical and mental health, but this goal becomes a little harder to achieve during the end-of-year holidays, when we travel and enjoy the summer. And it is precisely during this period that people most often slip up in their diet and exercise routine , giving in to heavier foods , often increasing their alcohol intake and skipping workouts while travelling.
&ldquo;Much more than having a &ldquo;perfect body&rdquo; for the season, it is important to cultivate a good routine to maintain a healthy body all year round. Neglecting small daily care may not have any immediate or apparent impact, but over time the consequences begin to appear&rdquo;, explains <a href="https://www.instagram.com/francocaio/">Caio Franco,</a> personal trainer, entrepreneur, creator and founder of Academia da Luta and the &ldquo;Circuito em Casa&rdquo; method.
To help you stay focused even during the holidays, Caio gives some tips for maintaining a healthy lifestyle even during the break and travel period, putting your health and well-being first, enjoying the outdoors to relax and exercise.

Healthy habits

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Don't stop physical activities
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Exercising is essential to keep your body functioning properly and eliminate toxins, facilitating fat loss. But be patient. Exercising doesn't guarantee a perfect body in just a few days. It also needs to be part of your routine. So, keep exercising even during your vacation. In these cases, choose simple activities that can also be done outdoors and without many accessories, such as running, aerobics, jumping rope, among others. If you have the option, do your workouts remotely, with the supervision of your trusted personal trainer.
&ldquo;It&rsquo;s common for people to skip training during the holidays, especially since most people lose their rhythm or go on a trip. But nowadays, to make things easier, there are several online training platforms, people can train from anywhere and don&rsquo;t have to completely stop their routine. Take 20 minutes to train, you can take advantage of the trip to exercise outdoors, or even on the beach, a very common option during the summer holidays and is highly recommended, as it helps to burn more calories&rdquo;, says Caio Franco.
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Train with body weight or improvised equipment
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When we are away from the gym or home, we often feel lost about how to train, especially those who are into weight training, but it is possible to adapt the training to any environment. &ldquo;You don&rsquo;t need a gym to do a great workout. You can bet on muscle strengthening exercises with your own body weight, such as push-ups, glute bridges, lunges, planks and squats,&rdquo; explains Caio.
If you are travelling by car, a great tip is to take your basic training kit with you from home, which includes: a barbell, a 1 to 5 kg dumbbell, a mat and a mini band kit. If you are travelling by plane or bus, don't worry, you can also adapt the items with what you have at the time, such as bottles of water, bags of rice, among others.

<ol start="3"><li dir="ltr">Drink water and avoid overdoing it</li></ol> Drinking water every day is important, especially in the summer, when our bodies lose a lot of fluids to maintain a body temperature between 36.5ºC and 37ºC. The sweat that affects us when we are exposed to the sun or even in hot places is our body&#39;s way of eliminating heat, so it is important to hydrate your body by drinking at least 2 liters of water a day. “Always carry a bottle of water with you to help you stay hydrated. Also, avoid overeating, such as fried foods at the beach, and drinking too much alcohol. Be prepared to eat throughout the day. There are some practical and healthy foods that you can carry in your bag to help you avoid making bad choices when you’re hungry. These include fruits, snacks like chestnuts, walnuts, and apricots, as well as sliced vegetables like carrots and cucumbers, which are great options,” Caio says.

Learn how to maintain a healthy lifestyle while on holiday

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