Physical activity is one of the best ways to improve your health and well-being. Research shows it can enhance mood, reduce stress, lower blood pressure, and strengthen your immune system (Warburton & Bredin, 2017). Physical activity can also increase your heart rate variability (HRV), demonstrating its improvement of autonomic nervous system balance and resilience. Higher HRV means that your heart can adapt to changing demands and recover faster from stress (Shaffer et al., 2014).
However, not all physical activity is equal. Some types of physical activity can be more beneficial for your HRV than others, depending on the intensity, duration, frequency, and variety of the exercise. Moreover, too much physical exertion without adequate recovery can lead to overtraining, fatigue, and reduced HRV, which can negate the positive effects of your vacation and make you feel worse than before (Kellmann et al., 2018).
So, how can you plan a vacation with increased physical exertion without burning out? Here are some tips to help you plan a healthy and active vacation that boosts your HRV and happiness:
Choose physical activities that match your fitness level and preferences. Don't force yourself to do something that is too hard.
Vary your physical activities and try new things. Embrace the joy of discovery and the thrill of trying something new. This way, you can challenge different aspects of your fitness and keep your body and mind engaged.
Monitor your HRV and adjust your physical activity accordingly. Your HRV can tell you how well your body is coping with the stress of physical exertion and whether you need more or less exercise. You can use Optimal HRV to measure your HRV daily and track your changes over time. If your HRV is high, you are well-recovered and ready for more physical activity. If your HRV is low, you are under-recovered and need more rest and recovery. You can use this information to tailor your exercise intensity and volume to your needs and optimize your performance and health (Plews et al., 2017).
Balance your physical activity with rest and recovery. While physical activity is good for you, it is also a form of stress that can deplete your energy and resources. Make sure your vacation focuses on recovery as well as activity. Recovery means engaging in activities that enhance your recovery process, such as sleep, nutrition, hydration, massage, meditation, and HRV biofeedback. By balancing your physical activity with rest and recovery, you can maximize your HRV and well-being. Remember, it's all about balance and finding what works best for you (Kellmann et al., 2018).
By following these tips, you can increase your physical exertion on vacation without burning out and enjoy the benefits of physical activity for your HRV and happiness. Remember, the goal is not to exhaust yourself but to energize yourself while having fun and exploring new places. Remember this goal as you plan your activities and enjoy your healthy vacation. Happy travels!
References
Kellmann, M., Bertollo, M., Bosquet, L., Brink, M., Coutts, A. J., Duffield, R., ... & Hecksteden, A. (2018). Recovery and performance in sport: consensus statement. International journal of sports physiology and performance, 13(2), 240-245.
Plews, D. J., Laursen, P. B., Kilding, A. E., & Buchheit, M. (2017). Heart rate variability in elite triathletes, is variation in variability the key to effective training? A case comparison. European journal of applied physiology, 117(9), 1829-1841.
Shaffer, F., McCraty, R., & Zerr, C. L. (2014). A healthy heart is not a metronome: an integrative review of the heart's anatomy and heart rate variability. Frontiers in psychology, 5, 1040.
Warburton, D. E., & Bredin, S. S. (2017). Health benefits of physical activity: a systematic review of current systematic reviews. Current opinion in cardiology, 32(5), 541-556.