BodyFit Physical Therapy: How Summer Holidays Can Wreck Your Health (And What to Do About It)

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How Summer Holidays Can Wreck Your Health (And What to Do About It)

Summer is here—and with it comes sunshine, long weekends, vacations, and plenty of reasons to say, “I’ll get back on track next week.” But let’s face it: summer holidays can derail even the most disciplined health routines.

Here’s how summer can sneakily chip away at your fitness, nutrition, and recovery—and how to keep your health intact while still enjoying the season.

1. BBQ Overload

The problem:
Burgers, hot dogs, chips, and dessert trays—your usual balanced meals are nowhere in sight. One indulgent meal turns into three days of processed food and empty calories.

The fix:
Enjoy your favorites, but make smart swaps. Opt for lean proteins like grilled chicken or shrimp, load up on veggies, and skip the extra servings of chips. You don’t have to skip the party—just show up with a plan.

2. The Rise of the Daily Drink

The problem:
What starts as a “just this once” cocktail becomes a nightly habit. Alcohol can disrupt sleep, increase inflammation, and throw off your metabolism—plus it adds a lot of sneaky calories.

The fix:
Set limits. Choose alcohol-free days each week and drink water between beverages. Try mocktails or sparkling water with lime for a refreshing, zero-guilt alternative.

3. No Routine, No Results

The problem:
Vacation mode means skipping workouts, staying up late, and eating whenever (and whatever). Your body thrives on routine—without it, you feel off.

The fix:
Traveling? Bring resistance bands and carve out 20 minutes for a bodyweight workout. Even a walk and a quick stretch session counts. Small efforts keep your momentum going.

4. More Activity, Less Training

The problem:
Yes, golf, pickleball, or paddle tennis are great. But recreational activity isn’t the same as structured training. You’re not addressing weaknesses, mobility, or strength—and that can lead to pain or injury.

The fix:
Stick to at least two training or rehab sessions per week, even during summer. Whether it’s guided stretching, a personal training session, or recovery work, stay consistent to stay strong.

Want to Stay on Track All Summer?

We get it—summer is meant to be fun. But your goals don’t need a vacation. Whether you need a quick reset or a full-on game plan, we’ve got your back.

BodyFit offers: