Movement on Holiday Without the Guilt, Grind or “Bounce Back” Pressure

A real-mum guide to moving your body on holiday without guilt, pressure, or bikini-body nonsense. 5 joyful ways to stay active (because it feels good, not because you “should”).

Let’s talk holidays. Or more specifically — what holidays can do to our brains as mums.

We start with the best intentions: rest, family time, maybe a few wine-fuelled sunsets. But somewhere between “I should be relaxing” and “I haven’t moved in three days and I feel awful,” the guilt creeps in.

It’s sneaky, this kind of guilt.

You’re supposed to switch off… but also not “let yourself go.”

You’re meant to rest… but still keep the kids entertained 24/7.

You pack the swimwear that made you feel amazing last year… only to spend half the trip wondering if you should’ve done a juice cleanse beforehand.

It’s exhausting. And it’s not the point.

So what is the point?

Movement on holiday should feel like a gift — not a guilt trip. Not something you have to earn with salads or burn off with punishment workouts. Just something you get to do… because it feels good. Because it gives you energy. Because it lets you reconnect with yourself, even in the chaos.

So let’s ditch the bikini-body pressure, the all-or-nothing mindset, and the guilt-soaked narratives — and try these 5 gentle, guilt-free ways to move on holiday instead:

1. Move Because It Feels Good. Not Because You “Should”

Here’s the deal: holidays are not a break from your body. They’re a chance to be in your body fully, freely, and without performance pressure.

So if you’re tempted to move, do it because it brings you joy. Not because you feel guilty about the breakfast buffet.

Go for the walk. Dance with your kids. Stretch on the balcony. Jump in the pool. But don’t turn it into a checklist. Let it be something you crave, not something you count.

Try this: Ask yourself, “What kind of movement would feel good today?” Please always remember that ‘none’ is also a totally valid answer to this. You do you, thank you please.

2. Pick Places That Make Moving Easy — And Actually Possible

You don’t need a bootcamp or a silent yoga retreat (unless you want that). But you do deserve a space that supports you moving your body without logistical stress.

When you’re booking, look for spots with:

• Walkable paths and open spaces — somewhere you can just go, without needing to pack a car or bribe small children into shoes

• Hotels with childcare options — so you can get 30 minutes to walk, run, stretch or just breathe without someone needing a snack every 4 seconds

• Wellness programs or group classes — yoga, aqua fitness, morning stretch sessions. You’re not being “extra” by wanting these. You’re being smart.

You deserve a holiday that includes you, too.

PS: it’s a good job I am a travel agent who specialises in exactly that, huh.

3. Think About the 1–1–1 Rhythm

We’re not talking rigid schedules here. No itineraries, no alarms, no laminated timetables stuck to the fridge.

But if you want a gentle rhythm that keeps you feeling grounded without taking over the vibe? Try the 1–1–1 idea:

• One movement moment — a walk, a swim, a wild beach dance party with the kids

• One proper rest window — not scrolling with one eye on the monitor. Actual, intentional rest.

• One wildcard moment — something joyful, unplanned, or just a little silly

It’s not a rule. It’s a rhythm. A gentle way to make sure you’re not stuck in the all-or-nothing loop. This works particularly well if you share it with your family.

4. Build Movement Into the Moments You Already Have

Instead of carving out a whole separate chunk of time for “exercise,” sneak movement into the day. No Lycra required.

• Scoot to the shop instead of driving

• Race your toddler up the hill (and call it cardio)

• Do a 3-minute stretch while everyone’s still brushing sand out of their toes

• Splash around in that pool with the kids. Play games. Do the Lilo challenge. If you know, you know. If you don’t, I think my very first instagram post will show you!

Movement doesn’t have to be formal to count. The body doesn’t care if it came from Pilates or piggybacks.

Reframe it: “I’m not falling off track — I’m finding new ways to move.”

5. Ask for Space and Actually Take It

This one? Might be the hardest.

Because it means stepping away from the myth that mums are meant to do everything, with everyone, all the time.

Because so often we associate holiday with everyone being together all.the.time. All the damn time. And somehow you’re ‘being boring’ if you want time out to do this. But the truth is:

You’re allowed to go for a solo walk while someone else handles breakfast.

You’re allowed to book into that yoga class at the hotel while your partner does pool duty.

You’re allowed to move your body alone — not to be productive or “useful” — but because it helps you reconnect to yourself in a week where most of your energy is still being poured into everyone else. And you wouldn’t change it, we know. We’re definitely not here to suggest that holidays aren’t fun as Mum. More that actually, if there’s something you want to do you need to do it too.

Movement is not selfish.
It’s sanity.

Final Thoughts: It’s Not About “Staying on Track.” It’s About Staying Connected

You don’t owe anyone a “bounce back.” You don’t have to justify movement with calories or guilt or anyone else’s expectations.

What you do deserve? Is to feel good in your body. To carve out moments of calm, joy, strength, and breath — even on holiday.

So whether it’s a sunrise stretch or a splash in the sea, let your movement be yours.

No pressure. No punishment. Just presence.

💌 Want a little travel movement inspo before your next trip? Grab my free The Guilt-Free Holiday Movement Mini Guide: 5-Minute Ideas to Move Your Body on Holiday, Just Because It Feels Good.