If you look forward to your yearly vacation, but dread it at the same time, you’re not alone. Do you yearn to put your toes in warm sand on a secluded beach, or dream of eating pastries by the River Seine in Paris? Do you also worry that you’ll lose all the fitness you’ve gained throughout the year in one week of indulgence? Then keep reading.

We’ve compiled some tips to guarantee you won’t feel like a sloth on the plane ride home after your holiday.

Plan to be Active

Squeeze physical activity into your daily itinerary. Plan a hike, a swim or a bike ride. Schedule a walking tour or surfing, snowboarding or stand-up paddling sessions. Use the tennis or volleyball courts you spotted down the street from your hotel.

If you’d rather not worry too much about fitting in a traditional workout, plan for active fun! You surely won’t feel lazy after a day full of movement.

Scout Your Hotel Gym in Advance

Inquire about the accommodations of the hotel gym before you settle on a place to stay. Rather than being unpleasantly surprised when the hotel gym only offers a small room with an elliptical machine and a TV, do your research.

Consider hotels that have gyms that offer dumbbells or kettlebells, a treadmill and a decent amount of space. Bring your jump rope!  

Jot Down a list of Travel Workouts

You can find a great list here. Plan to spend a few days running and doing air squats, push-ups and burpees on the beach, in the mountains or in your hotel room.

Going for a run is almost always an option and a great way to explore a new place. Use your maps app to create a route and head out.

Make Use of Spare Time

If you’re stuck on a layover at the airport, don’t just sit and scroll through Instagram.

Walk through the terminals or find some stairs and do a few sets. You’ll probably get a few looks from people on the escalator, but who cares?! This is your health and wellness we’re talking about. You may even inspire someone to do the same.

Plan Your Meals

When we’re talking about maintaining your fitness while on vacation, nutrition has to be part of the conversation. While traveling often means eating out, not all is lost.

Make smart choices when you do eat out. Avoid fast food and be a stickler about looking at the menu before you agree on a place.

If you’re visiting family, suggest cooking a few meals at home. If you’re in a hotel, try to find one that offers a kitchenette. Sound nutrition will make all the difference in keeping you feeling well while you’re away from home.

Don’t Fret

While a week away from your normal gym routine can leave you feeling like you’ve lost all your fitness gains, try to remember that that just isn’t possible. A little time away will not reverse all your hard work. The first few days back in the gym may feel tough, but your body will remember.

It’s the habit that matters, not the exception.