Recharge your mind, body: the health benefits of vacation

In need of a vacation?

Americans have long held a reputation of being workaholics, although the tide has turned somewhat in recent years partially due to the trend of “quiet quitting” and an increased emphasis on mental health, including greater societal acceptance of people who choose to take a mental health day or even a needed few hours away from the offi ce. Still, workaholism persists and in some work environments, taking time off can even be seen as a sign of laziness or weakness. In the American Psychological Association’s 2023 Work in America Survey, only about one third (35%) of respondents reported that their employer offers a culture where breaks are encouraged. Only 21% reported that their employer offers meeting-free days. Granted, in some careers, long hours and/ or long stretches with no vacation time are required to climb the corporate ladder or simply expected of higher-level employees as part and parcel of the job. That doesn’t mean it’s healthy though.

Whatever their reasons may be, about 46% of Americans who get paid time off (PTO) from work say they do not use all of it. It’s important to work hard and strive for excellence. However, it’s also important to play hard, research would suggest. A growing body of evidence proves that not only is vacation beneficial to enhance creativity and refresh the mind, but it’s also necessary in order to maintain health and wellbeing, and prevent burnout. In a study of 749 women, researchers found that those who took vacation less than once every six years were eight times more likely to develop heart problems compared to those who went on vacation twice a year – quite the increased risk.

On the positive side, a 2023 study of more than 300 Australian adults found that vacationers got an average of 21 minutes more sleep per night than when not on vacation. Of course, more sleep is associated several positive outcomes, including improved mood, attention and focus.

The Australian study participants also saw a 29-minute decrease in sedentary time, with an even larger decrease for those who went on a trip involving outdoor recreation such as hiking, fishing and camping. Being outdoors also produces a calming effect by reducing heart rate and blood pressure.

Time away from work can help to unclutter one’s mind and provide space for ideas and inspiration. In an article for HuffPost, Lin Manuel-Miranda shared that he had the idea for the smash hit musical “Hamilton” while on vacation.

“It’s no accident that the best idea I’ve ever had in my life — perhaps maybe the best one I’ll ever have in my life — came to me on vacation. The moment my brain got a moment’s rest, ‘Hamilton’ walked into it,” he said.

So, how long should the ideal vacation be? Dr. Ty Ferguson of the University of South Australia, one of the Australian study’s authors, said the positive benefits were most pronounced when people took one to two weeks of vacation. Research published in the Journal of Happiness Studies agrees, stating that the ideal length of time for a vacation is between eight and 11 days. That is because “it takes most people a few days to settle in and let go of their worries before the joy and relaxation kick in around day two,” an article for Next Vacay states. “The average traveler’s health and wellness peaks around day eight of vacation.”

However, even if you can’t take a week off, any time away will benefit your heart. A small 2018 study found that vacations help protect against conditions like high blood pressure and high blood sugar levels by lowering strain and stress levels, and boosting the body’s recovery process. The study was done on German-speaking middle managers, meaning not CEOs but those who still had managerial tasks, including personnel responsibilities. Participants took a fourday vacation, with one group traveling to a hotel no more than three hours away and the control group staying at home but doing activities they normally would not have time for if they were working. Both groups experienced the positive health effects listed earlier. The study goes to show that even if you don’t have the money or capability to travel far from home, you can still reap the benefits of a “staycation” and switch from your normal routine. Just make sure to unplug and leave work at work.

Published research prior to the 2018 study had mostly focused on vacations of at least seven days, but this study suggested that even four days was enough to experience significant benefits, benefits that lasted well after the participant resumed work.

“The most interesting finding of this study was the sustainability of positive effects, which were still present after 15 and 30 days for perceived stress and recovery and even 45 days post-vacation for wellbeing and strain,” noted researcher Cornelia Blank, Ph.D.

In addition, an Ernst & Young study showed that for every additional 10 hours of vacation time that employees took, their year-end performance improved 8%. They were less likely to leave their company. If you want to get fancy with it, there are ways to maximize your vacation’s effectiveness. Researchers Michelle Gielan and Shawn Achor of the Institute for Applied Positive Research found that 94% of vacations result in higher levels of happiness and energy if you 1) plan a month in advance and prepare your coworkers for your time away, 2) go outside your city (the further the better), 3) meet with a local host or other knowledgeable guide at the location and 4) have the travel details set before going. In other words, a little planning can go a long way.

Still, it doesn’t have to be perfectly planned to be a great trip. The bottom line is, vacation boasts numerous benefits for your body and mind.

“Take vacations, and go as many places as you can. You can always make money, but you can’t always make memories.” – Unknown Happy vacationing!

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