Give me a break: why holidays are good for you

Back of woman in black swimsuit and large hat standing on the beach looking out to sea

Just the thought of paddling in the sea and wiggling your toes in warm sand is enough to bring a smile to your face when you’re sitting in front of a computer screen. But the benefits of going on holiday are not just about escaping emails – a summer break is actually good for your health. Whether it’s Blackpool or the Bahamas, a trip away can lower your blood pressure, boost your immune system and even improve your memory. So pack your shorts and sandals, and head for a fortnight by the sea – and if they grumble at work, tell them it’s for the good of your health.

Enjoy a beach workout

After a long day’s work, it’s all too easy to find an excuse to skip the gym, but the good thing about holidays is that you’re often exercising without realising it. “People get caught up in trying to be fit without considering what they enjoy doing,” says personal trainer to the stars Matt Roberts (www.personaltrainer.uk.com). “Whether it’s volleyball on the beach or swimming in the sea, holidays make exercise fun. They make you realise that keeping fit doesn’t have to be a chore.”

Studies show that you run for longer outside than on a treadmill, because you’re distracted by the changing scenery. The natural environment is also better for exercise because the uneven terrain works your body harder as it contracts different muscle groups to balance. “Running on the beach and, for an extra challenge, up and down the sand dunes is fantastic cardiovascular exercise,” Matt says. “Sand is a demanding surface to run on, so it’s a real test for the lower body and can be great for strengthening the ankles. And, for people adopting a new regime, swimming is one of the safest forms of exercise, as it works your whole body and doesn’t put stress on your joints.”

Switching off

Holidays are as much about resting your mind as your body. “People talk about a holiday recharging their batteries and there’s a great deal of truth in that,” says Phillip Hodson, Fellow of the British Association for Counselling and Psychotherapy (www.bacp.co.uk). “But it’s less about physical tiredness and more about cerebral exhaustion. No one says we’re working physically harder than our hunter-gatherer ancestors, but how we’re working is very different. We’re designed to think about one thing at a time, and multi-tasking is a drain on our resources.” Being on holiday removes the ordinary pressures of everyday life – you don’t have to worry so much about cooking, cleaning and washing up, and you don’t need to think about work. “The day is a blank canvas,” Phillip says. “All you need to do is get up and eat. It’s back to how we were designed to be.”

But to get the most benefit from a stay away, you need to know how to take a holiday. “It may sound obvious, but too many people act as though they’ve got a deadline to meet, rushing around trying to fit in all the sights, when it should be about free time and relaxation,” Phillip adds.

Eat alfresco

Stodgy, starchy foods don’t sit well in the hot summer sunshine, so our holiday diet is often healthier than it is at home. “When it’s warm, we tend to eat more salads and lighter foods, such as fish and seafood,” says Natalie Savona, nutritionist and author of Wonderfoods (Quadrille, £8.99). “On holiday, you often eat out a lot as well, so you probably have more of a selection of vegetables with your meal than you’d prepare for dinner yourself. You also spend more time having meals – a couple of hours over dinner instead of wolfing down a pizza in front of the telly – and this is much better for your digestion.”

Many favourite holiday destinations have healthier cuisines on offer, such as the salad, tomatoes and olive oil of the Mediterranean and the abundance of fresh seafood at the coast both in Britain and abroad. But there is a danger of over-indulging, Natalie warns. “Holiday buffets can offer lots of healthy yogurt and fruit for breakfast, or it can be a full fry-up. Obviously, this is fine occasionally, but you do have to be careful that you don’t kick into ‘treat mode’ too much.”

Sleep like a baby

A day breathing in the sea air always helps you snooze. “It’s true that many people do feel as though they sleep better after a trip to the coast,” says Professor Jim Horne, director of the Sleep Research Centre, Loughborough. “But it’s hard to say whether that’s to do with the air – perhaps the ozone in it – or just because they’re relaxed and having a nice time.”

There’s no disputing that holidays provide the perfect opportunity to catch up on lost sleep. “Resting is good for the brain. When you’re awake, it’s in a constant state of readiness, so it can only take time out when you sleep,” Professor Horne explains. “Lack of sleep can have an effect on your mood and make you grumpy, but, more seriously, it also makes you less able to think for yourself, less flexible and can affect your memory.”

Professor Horne believes the key to a good night’s sleep is peace of mind, which is why you nod off so well on holiday when you’re not lying in bed worrying about things. The amount of sleep each of us needs varies, but the average is probably less than you think – around seven hours a night. If you have been suffering from restless nights, then even a long weekend could be enough to top up your reserves. “You can get around a third of a lost night’s sleep back. The most important part for your brain is the deep sleep you enter in the first four hours, so you should be back on track after two or three nights,” Professor Horne says. And the good news is that daytime naps can also be good for recharging the brain. “But they should be no longer than 15 minutes or your brain will go into real sleep mode, and you’ll wake up feeling
thick-headed,” he warns. So now you can justify that quick doze in your deckchair…

How to recreate that holiday feeling

Join the club “If you enjoyed that game of beach volleyball, there are plenty of sports teams to join when you’re back home,” says fitness expert Matt Roberts. Or go for walks and runs in the fresh air – it’s free, too.
Fun of the fare “Learn about your diet from holidays,” says nutritionist Natalie Savona. “If you’ve been to Asia, had no bread for two weeks and you feel less bloated, that’s something you can adopt when back home.” Travelling abroad also gives you the chance to try healthy dishes such as Greek salads and Spanish paellas, then recreate them in your own kitchen.
Night shift “Improve your sleep patterns by keeping your bedroom for sleeping in, not watching television or reading,” says sleep expert Professor Jim Horne. “If you can’t get to sleep, do something distracting in another room. I always recommend jigsaws, as they help concentration, so you can’t think about your worries, and looking at the small pieces makes your eyes feel heavy.”
In with the new They say a change is as good as a rest. “You take for granted the layout of your home and your brain discounts it, but you can refresh your mind by taking in a new location,” says psychotherapist Phillip Hodson. So pop to the park at lunchtime – or even to the travel agents to book your next trip…