Have you ever noticed how much better you feel (mentally and physically) a few days into vacation?

“Not working” is only part of the equation. Vacation doesn't just give us a break from work—it changes how we treat our bodies. Many of the habits that make us feel better on vacation can be recreated at home with intention to keep that feel-good feeling going long after unpacking.

No. 1: Move your body the way it was designed to move

One of the biggest differences between work and vacation isn't just movement; it's the type of movement. In practice, we often spend hours in sustained positions. The same muscles contract repeatedly, the neck remains flexed, the shoulders stay elevated, and the dominant side of the body frequently carries more of the workload.

Vacation movement is far more balanced. Walking through airports, exploring new cities, hiking trails, and swimming all require the body to contract and relax muscles bilaterally in more natural movement patterns. Weight shifts from side to side. Arms swing. Posture changes frequently. No single muscle group is asked to work continuously for hours at a time.

Bring it home: Look for opportunities to interrupt prolonged static posture with more natural movement patterns. Take a lap around the building during lunch, walk while making phone calls, be mindful of even hips and elbows remaining down at the side during practice.

No. 2: Prioritize recovery (before exhaustion)

Vacation schedules are less demanding, and recovery becomes a priority rather than an afterthought. We sleep longer and better than on workdays when we go to bed late and wake up early. Research has shown that sleep plays a critical role in physical recovery, pain perception, cognitive performance, and overall health.¹

Sleeping in every morning may not be optional but protecting a bedtime that leads to seven to eight hours of quality sleep, creating a consistent sleep routine, and treating recovery as a necessity can make a meaningful difference.

No. 3: Spend time outside

Vacation naturally increases our exposure to sunlight, fresh air, and outdoor activity. Meanwhile, many of us spend most of our day indoors under artificial lighting before heading home to spend the evening inside as well. Regular exposure to natural light supports circadian rhythms, sleep quality, mood, and overall well-being.² A five-minute walk, coffee on the patio before work, eating lunch outside, or an evening stroll may not seem significant, but these small habits add up over time.

No. 4: Actually take a lunch break

In practice, we are multitasking masters—eat while charting, prepare for the next patient or answer phone calls while pounding an energy drink, or skip lunch altogether while shoving a granola bar down between patients. Enjoying meals is not just for vacationing. Respect the necessary time to reset mentally with a nutritious meal, away from responsibilities and decisions so that your nervous system can relax enough to come back fueled and ready for a productive and enjoyable afternoon.³

No. 5: Make self-care nonnegotiable

Many dental professionals routinely skip breaks, stay late, and push through fatigue because patient care comes first. Too often, we are the last ones to receive care. But eventually, the body sends a bill. When we vacation, we schedule self-care activities often without identifying them as such (yoga, a hike, a massage, golf), and then we protect those plans like they’ve been set in gold. That weekly massage, yoga class, walk with a friend, or golf game can remain on the schedule when we get home if we maintain the “not negotiable” mandate for them.

The souvenirs worth bringing home

The goal isn't to create more vacations. It's to create a life that doesn't require one just to feel like yourself again. Vacation reminds us of what our bodies need. The challenge—and the opportunity—is bringing those habits home, one intentional choice at a time.

Also by the author: Wellness Corner: Strong diet. Weak cement?

Editor’s note: This article first appeared in Clinical Insights newsletter, a publication of the Endeavor Business Media Dental Group. Read more articles and subscribe.

References

1. Finan PH, Goodin BR, Smith MT. The association of sleep and pain: an update and a path forward. J Pain. 2013;14(12):1539-1552. doi:10.1016/j.jpain.2013.08.007
2. Blume C, Garbazza C, Spitschan M. Effects of light on human circadian rhythms, sleep and mood. Somnologie (Berl). 2019;23(3):147-156. doi:1007/s11818-019-00215-x
3. Sianoja M, Kinnunen U, de Bloom J, Korpela K, Geurts S. Recovery during lunch breaks: testing long-term relations with energy levels at work. Scandinavian Journal of Work and Organizational Psychology. https://sjwop.com/articles/10.16993/sjwop.13