My family and I just returned home from a trip to Disney World! And it got me thinking..

Visiting a theme park is no small feat!

Between walking miles, standing in lines, carrying a backpack (or a kid!), and making the most of every ride, your body needs to be prepared for the adventure.

If you want to avoid exhaustion and soreness, it’s smart to start training before your trip. I want to help you have the best vacation possible. So here, I am going to show you how to build strength and stamina, how to recover after workouts and a long day at the park, and what to eat to keep your energy up.

Building Strength and Stamina for Theme Parks

Cardio for Endurance

To get ready for the miles you’ll walk in a theme park, focus on:

  • Walking and Hiking: Start by walking at least 1-2 miles several times a week. Slowly increase your miles to 3-5 miles multiple times a week. It is really easy to rack up 5 miles a day in Disney World. If possible, walk with a backpack to simulate what you’ll carry in the park.
  • Incline Walking or Stair Climbing: Many theme parks have stairs, ramps, and hilly terrain. Incorporate incline treadmill walking or stair climbing to build endurance.
  • Interval Training: Short bursts of faster-paced walking or jogging will help your heart and legs handle long days of movement.
    • Try this workout:
      • 10 Rounds
        • 1 Minute walk
        • 15-30 Seconds run (if you are new to this type of training aim for 15 seconds of fast movement. If you’ve been training, try to sprint for 30 seconds.)
      • Spend 3-5 minutes walking as a warm up and as a cool down.

Strength Training for Carrying Loads

Carrying a backpack, holding a child, or just standing all day requires strength. Focus on:

  • Leg Strength: Squats, lunges, and step-ups will prepare your legs for hours of walking.
    • Try this leg workout:
      • 3 Sets
        • 10-15 Reps of Squats
        • 16-20 Reps of Alternating Side Lunges
      • 3 Sets
        • 10 Reps on each leg of the Split Squats
        • 10 Reps of Romanian Deadlifts
      • 3 Sets
        • 10-15 Reps of Clams on each side
        • 10-15 Reps of Glute Bridges
  • Core Stability: A strong core will help prevent lower back pain from carrying a backpack or child. Planks, dead bugs, and Russian twists are great options.
    • Try this core workout:
      • 4 Sets
        • 30 Mountain Climbers
        • 20 Russian Twists
        • 15 Leg Raises
        • 20 Supermans
        • 15 V-Ups
      • Rest 1 minute between sets
  • Upper Body Strength: Carrying a kid all day? Add exercises like rows, shoulder presses, and farmer’s carries to prepare your arms and shoulders.
    • Try this Upper Body Workout
      • 3 Sets
        • 10 Push Ups
        • 10 Shoulder Presses
      • 3 Sets
        • 10-15 Bent Over Rows
        • 10 Front Raises
      • 3 Sets
        • 10 Side Raises
        • 1 Minute Farmer Hold March in Place

Recovering from Training and Long Park Days

Post-Workout Recovery

To keep progressing in your training, prioritize recovery:

  • Stretching and Mobility Work: Stretch your calves, hamstrings, hip flexors, and lower back to prevent stiffness.
    • Try these moves:
      • Downward dog
      • Samson Stretch
      • Pigeon
      • Runners Stretch
      • Couch Stretch
      • Forward fold (sitting or standing)
      • Legs Up the Wall (not a stretch but a great restorative pose for your legs and lower back)
  • Foam Rolling: Roll out sore muscles after training and theme park days to ease tension. I bring a massage ball with me. It’s small and packable. I use it to roll out my feet, calves, back, and glutes.
  • Hydration and Electrolytes: Drink plenty of water and consider electrolyte supplements, especially after long walks in the sun. My favorites are Liquid IV and LMNT.

Post-Park Recovery

After a full day at the park, help your body recover with:

  • Compression Socks: These can reduce swelling and soreness from walking all day. You can use these on a plane too!
  • Epsom Salt Baths: Soaking in warm water with Epsom salts can help relax sore muscles. If you are not into taking a bath at a hotel or don’t want to pack epson salts, BioFreeze is great at relieving soreness and easy to apply.
  • Gentle Stretching Before Bed: Doing some light yoga or stretches will help ease tension and improve sleep. Use the list from above! All the same movements that you practice after training sessions will work in your hotel room too!

Eating to Train and Power Through Theme Park Days

Fueling for Training

When preparing for your trip, eat well to support your workouts:

  • Protein for Muscle Repair: Lean meats, fish, eggs, and plant-based protein sources will help recovery.
  • Complex Carbs for Energy: Whole grains, oats, fruits, and vegetables will give you sustained energy.
  • Healthy Fats for Endurance: Avocados, nuts, and olive oil support long-lasting energy and joint health.

Eating for Long Theme Park Days

To keep up your stamina during a park visit, prioritize:

  • Balanced Breakfasts: Start with protein, healthy fats, and slow-digesting carbs (e.g., eggs, whole grain toast, and avocado). I pack single serving protein powder to have in the morning before I hit the parks (and a mickey waffle!) to get me going on the right track. Ascent protein is my go-to!
  • Snack Smart: Pack high-protein snacks like nuts, protein bars, or jerky to avoid energy crashes.
  • Stay Hydrated: Drink water consistently throughout the day and consider electrolyte drinks if you’re sweating a lot. Use those Liquid IV or LMNT packets!
  • Don’t Skip Meals: While tempting to keep moving, regular meals with protein and carbs will help sustain energy levels.

A theme park vacation can be an incredible experience, but it’s much more enjoyable when your body is ready for the challenge. With the right training, recovery techniques, and fueling strategy, you can walk all day, carry what you need, and still have energy left for fireworks at night. Start training early, listen to your body, and enjoy every moment of your adventure!

Recovery Travel workout