What makes a healthy vacation? Science points to longer breaks and exercise

Two or three months of vacation are necessary. That was the view expressed by U.S. president William Taft in 1910: “After the hard and nervous strain to which one is subjected during the autumn and spring, [those months of rest] are necessary in order to enable one to continue his work the next year with that energy and effectiveness which it ought to have.” His remarks sparked a debate in The New York Times about how long vacations should last. And although the controversy remains unresolved more than a century later, science has gradually refined our understanding of what summer breaks should look like in order to provide proper rest and recovery.

According to the experts consulted, longer vacations lead to greater well-being, and the benefits of rest are further maximized when physical activity is included. It is also important to establish healthy sleep and eating routines, and to psychologically disconnect from work, so that the break is truly restorative.

Vacation breaks are essential for physical and mental well-being: they are associated with greater life satisfaction, improved mood, and lower levels of post-vacation exhaustion. In fact, a meta-analysis warns that sustained work effort over several months without regular vacation breaks “may lead to insufficient recovery and an accumulation of stress, which can result in more serious physical health problems (cardiovascular disease) and mental health problems (depression, burnout).”

Lasting benefits

This meta-analysis, published last year by researchers at the University of Georgia (US), concludes that taking a vacation produces a significant improvement in well-being. And although these positive effects may fade after returning to work, they remain at higher levels than before the vacation began.

How long a vacation should be to maximize well-being remains a matter of debate within the scientific community. Xavier Montero, a member of the Work and Organizational Psychology Section of the Official College of Psychology of Catalonia, argues that 10 days are enough to recharge and supports spreading vacation periods throughout the year rather than taking them all at once.

“At the European level, there is a habit of redistributing vacation time: seven to 10 days is good, better than a whole month,” he says. This helps avoid the feeling of “I’m getting bored,” which, he argues, can lead to “anxiety from thinking that you are wasting your vacation time.

Ryan D. Grant, author of the U.S. meta-analysis, explains that his study cannot determine an exact number of ideal vacation days. However, the researchers did conclude that “longer vacations provide greater benefits for well-being, although the transition back to work can also be more difficult.” In the meta-analysis, the average vacation length was 12 days, “but this should not be interpreted as an optimal duration,” he clarifies.

The importance of disconnecting

Whatever the type of vacation, one point on which all the experts consulted agree is the need to psychologically disconnect from the world of work. This means not answering emails, not taking work calls, and not even thinking about work.

“We go on a vacation after a period exposed to stressors and we need to slow down. Otherwise, it becomes easier to ruminate about work and stay connected to day-to-day problems,” explains Arturo Lecumberri, a clinical psychologist at the University of Navarra Clinic (CUN).

Grant agrees. In his study, he says, psychological detachment — mentally switching off from work — was particularly important: “It was positively associated with well-being both during the vacation and after returning to work.” He encourages people “to do everything possible to mentally disconnect from work as soon as they can.” In practical terms, this means avoiding email, Teams, and text messages related to work.

“Our interpretation is that vacations may be especially valuable because they provide a prolonged opportunity to mentally disconnect from work. Unlike an afternoon or a short break, a longer period away from home can allow for a deeper and more lasting disconnection,” he says.

For this report, EL PAÍS contacted Jessica De Bloom, a researcher at the University of Groningen who has spent decades studying the effects of vacations, by email. Although she was unavailable, her automatic reply was strikingly relevant to the subject: “I am currently on vacation, enjoying free time and the company of my loved ones. I should say I will have limited access to email and will not be able to reply until my return, but that is not true. My work is potentially in my pocket, and I also have internet on my terrace. But I choose not to work, because research shows that mental disconnection is crucial for health and well-being. Vacations and psychological distance from work can, in fact, improve mental flexibility.”

Grant also offers advice for how to effectively disconnect: “I recommend activating an out-of-office message and disabling email notifications on your phone to reduce the temptation to check them.” “It is important to stress that this also implies that your coworkers should not contact you,” he adds. “That is why it is essential to establish a culture in which colleagues on vacation are not disturbed by electronic communications.”

Physical activity and routines

In her reply, De Bloom linked to a 2021 study highlighting that “to make the most of vacations, it is important both to abstain from working and to engage in activities that promote relaxation and pleasure.”

What people do during their vacations is also crucial for optimizing the positive effects of time off. The meta-analysis found that engaging in physical activity showed the strongest relationship with well-being, while social activities also demonstrated a moderately positive correlation. The authors argue that sports and exercise, even in a vacation context, provide particularly restorative physiological and emotional benefits.

Lecumberri recommends “establishing routines,” even on vacation: “Having good sleep habits, improving diet… It’s also a good time to nurture social relationships you’ve lost touch with. It is beneficial to exercise, lead an active life, and reduce the overall stimulation load, for example by cutting back on technology use and immersing yourself in a good book.”

Unanswered questions

There are still many uncertainties surrounding the ideal formula for the healthiest vacations. It is not yet clear whether it is better to spend vacations at home, travel or use a mixed model. A De Bloom study found that “leisure travel can boost creativity by relieving workers’ stress, providing diverse experiences and increasing positive emotions.”

The U.S. meta-analysis also suggested that traveling away from home may be more beneficial for well-being than staying at home, but Grant admits there are few studies on the subject: “I would predict that vacationing away from home is better, as it facilitates mental disconnection, but I agree that the logistics of planning a vacation away can also be stressful,” he concedes.

Lecumberri also draws attention to another issue that can emerge during vacations: emotional fatigue and burnout. After being exposed to intense stressors throughout the working year, with the burden gradually accumulating, a reduction in day-to-day demands can allow previously suppressed symptoms, such as apathy or irritability, to surface.

Gradual changes

Montero stresses, in any case, that “planning is very important” in order to make the transition both into and out of vacation a gradual one. Lecumberri agrees: “Our emotional system tends toward homeostasis and struggles with change. So when change is needed, it is always better to do it gradually rather than abruptly.” The journey into vacation, just like the return to work, is best approached gradually.

Grant concurs: “What I generally suggest, especially if you take longer vacations, is to leave a buffer of one or two days between the end of vacation and the return to work to avoid the sharp drop in well-being associated with prolonged vacations once back on the job.”

According to his findings, a gradual return to work appears to be the best strategy. It is not a good idea to plunge straight back into workplace stress. He offers this tip: “Don’t expect to reply to all pending emails upon your return. Instead, review some, but take it easy and accept that you need time to get back into the rhythm.”

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