It is now three months into 2025, and many individuals are already contemplating the use of their paid time off (PTO). Recent data indicates that approximately 12% of Americans have resolved to increase their travel in 2025, a trend supported by a travel industry news source that has labeled this year “the year of long getaways.” With this growing interest in travel, maximizing the benefits of time away from work has become a priority. New research offers insights into how vacations can enhance health and well-being, while also identifying a common pitfall to avoid.
A team of psychologists from the University of Georgia conducted a comprehensive analysis of 32 studies spanning nine countries. Their findings, published in the Journal of Applied Psychology in March 2025, suggest that vacations provide greater benefits to employee well-being than previously understood. Ryan Grant, the lead author and a doctoral student in psychology, highlighted the context behind this discovery: “Job demands and job stress are on the rise. But people think that they can’t take time off because they don’t want to look bad or lose out on an opportunity for promotion.” He emphasized the counterproductive nature of this mindset, noting, “We think working more is better, but we actually perform better by taking care of ourselves. We need to break up these intense periods of work with intense periods of rest and recuperation.”
The research identifies a key factor in optimizing vacation benefits: physical activity. The studies demonstrate that individuals who engage in activities that elevate their heart rate—such as hiking, swimming, or snorkeling—experience heightened levels of well-being and restoration. Grant explained, “A lot of physical activities you’re doing on vacation, like snorkeling for example, are physical. So they’re giving you the physiological and mental health benefits. But they’re also unique opportunities for these really positive experiences that you probably don’t get in your everyday life.” These activities not only improve physical health but also provide distinctive moments of enjoyment that are rare in routine schedules.
For those seeking practical ways to incorporate exercise into their vacations, fitness trainers on social media have recommended using resistance bands for short, effective workouts. Some have outlined two 10-minute routines. The abdominal workout includes moving planks, spider walks, toe reaches, hollow holds, and side planks. The inner-thigh routine consists of Cossack squats, sumo squats, weight slides, inner-thigh hip dips, and inner-thigh lifts. These exercises require minimal equipment and can be performed in various settings, making them accessible options for travelers.
However, the research also cautions against a prevalent habit that undermines vacation benefits: staying connected to work. Grant warned, “If you’re not at work but you’re thinking about work on vacation, you might as well be at the office.” The analysis revealed that employees who fully disengaged from work-related tasks during their time off exhibited the most significant improvements in well-being. Continuing to respond to emails or take calls effectively negates the restorative purpose of a vacation, as it prevents the mental separation necessary for recovery.
To facilitate this disconnection, psychologists offers actionable advice, suggesting informing colleagues about one’s unavailability prior to departure and setting clear expectations for communication. Additionally, muting notifications on electronic devices can reduce the temptation to check in. For those who struggle to resist, they advise removing work-related applications from phones entirely during the vacation period. While this step may seem extreme, it ensures a complete break from professional obligations.
In summary, the evidence underscores the value of vacations as a means to enhance well-being, particularly when they involve physical activity and a deliberate disconnection from work. As 2025 progresses, these findings provide a compelling case for prioritizing time off and approaching it with intention. By engaging in exercise and setting firm boundaries around work, individuals can return from their travels not only refreshed but also better equipped to handle the demands of their professional lives. Whether you work as a Construction contractor, a homemaker or a Honolulu Personal Injury Attorney, making sure you prioritize rest is crucial for the health of your psyche.
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