Active holidays without performance pressure: How much exercise is actually good for you?

How much exercise is healthy each day?

For adults, the general guideline is 150–300 minutes of moderate-intensity exercise per week. If the intensity is higher, the required time can be reduced accordingly. In addition, it is recommended that the major muscle groups are strengthened on two days a week. These are primarily the legs, hips, back, abdomen, chest, shoulders and arms. Suitable activities include bodyweight exercises such as squats and push-ups, as well as strength training using equipment or weights.

When spread over seven days, these numbers seem much less daunting; even regular brisk walking or cycling instead of driving can contribute to the recommended activity levels. Every minute counts. Even shorter sessions are valuable, especially if you haven't been very active in your daily routine.

These time guidelines should not be seen as a training goal that must be met at all costs. Your age, fitness level, health status and how you feel on any given day determine what is appropriate for you. If you haven't been active for a long time, it is better to start with shorter distances and gradually increase the duration and intensity.

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Hiking and cycling on an active holiday

Walking, hiking and cycling can all easily be adapted to suit your fitness level. You can adjust the pace, shorten the route or take breaks whenever you want. This makes them ideal for anyone who wants to stay active on holiday without having to stick to a rigid training plan.

The area surrounding Menschels Vitalresort provides ample opportunity for an active holiday full of variety. Well-marked trails wind their way through vineyards, forests and the Nahe Valley. For example, you can explore sections of the Nahe Cycle Path by bike. Running alongside the Nahe River, it takes you through diverse landscapes and connects nature with local towns and regional sights.

Having a specific destination in mind can also motivate you to get moving, such as a trip to the Disibodenberg near Odernheim am Glan. This journey through nature also offers a glimpse into regional history. The mountain is home to the ruins of the former monastery where Hildegard of Bingen lived and worked.

Our team is happy to help with planning and can provide hiking maps, route suggestions and tips for excursions.

Balance between activity and relaxation

It doesn't have to be a full-day trip. Even a short bike ride in the morning or a walk after a meal can have a positive effect. Moderate exercise during the day supports the cardiovascular system and metabolism. Regular physical activity also improves sleep quality and strengthens mental well-being. There is an added benefit when exercise or sports take place outdoors. Activities in nature have a positive effect on mood and tension.

By the way, you can estimate the intensity of a tour fairly accurately, even without a heart rate monitor. With moderate exertion, your breathing will increase noticeably, but you will still be able to hold a conversation. If you can only manage to speak individual words, however, the exertion is significantly more intense.

After an active morning, a quiet afternoon is the perfect way to unwind. Breaks, recovery time and sleep are all essential components of achieving a healthy balance between activity and relaxation. This is exactly the idea behind our “On Menschel’s Route” package: Guests can explore the region at their own pace, choosing their own routes and speed. If you prefer a less active day, you can simply rest your hiking boots or bike. With spa treatments, wellness services, saunas, an indoor pool and a natural swimming pool, there are plenty of other ways to spend your day.