Take a vacation for your heart’s sake

Are you a vacation slacker, someone who leaves precious, unused personal time on the table at the end of the year? If you think you’re the only one, think again.

An August 2023 Pew Research Center survey of nearly 5,200 workers found that more than 4 in 10 didn’t take all their paid time off. Why? About half claimed they didn’t feel the need to take it, while a similar number were concerned about falling behind at their jobs.

What they—and many workers—may not know is that not taking time off could be affecting their health.

Paid vacation days are linked to many health benefits, including better sleep and improved mental health. There’s also mounting evidence that getting away may help protect your heart. Here's how.

Vacations linked to heart health

Though further exploration is needed, some studies suggest that time off—especially if it’s spent being physically active—may help reduce the risk for metabolic syndrome. It’s a cluster of health woes—including high blood pressure, high blood sugar, excess belly fat, and unhealthy cholesterol or triglyceride levels—that raise the risk for type 2 diabetes, stroke, and heart disease.

One of the most well-known studies on vacationing and heart disease is the Multiple Risk Factor Intervention trial, published in Psychosomatic Medicine in 2000. For nine years, the study followed more than 12,000 middle-aged men at high risk for heart disease. Ultimately, researchers found that those who took more yearly vacations were less likely to die from any cause, including heart attacks and other heart problems.

However, it must be noted that observational studies like this one don’t show a clear cause-and-effect relationship. What they demonstrate are associations, explains Jorge Montilla, MD, a cardiologist in Miami, Florida. Meanwhile, there could be more to the picture than just the vacation, he points out. It’s possible that people who are able to get away regularly are more financially stable or have good overall job security and satisfaction, which may be associated with other heart-healthy lifestyle choices.

One thing is clear, Dr. Montilla notes: Taking time off helps relieve stress, which has a correlation with heart disease.

How stress affects the heart

Stress raises levels of certain hormones, such as cortisol and adrenaline. In the short term, this can be helpful, triggering the “fight or flight” response that helps you deal with immediate threats. Over time, however, chronic stress could increase your risk for a slew of health issues, including heart disease.

Repeated bouts of stress can lead to high blood pressure, elevated heart rate, and irregular heart rhythms. You might also lose sleep or be tempted to overeat, smoke, or drink alcohol in order to de-stress. Those who respond to stress in such unhealthy ways may be increasing their risk for heart problems.

Get away from it all

People often worry about how a vacation may affect their workplace or their job status. You may, for example, be concerned that your absence will be too much of a burden on your coworkers or that it could reduce your likelihood of getting promoted.

But you shouldn’t look at taking a vacation as an indulgence or something to feel guilty about doing. Instead, view time off as something well-deserved and positive that you’re doing for your health, Montilla advises.

Understand, as well, that taking time off may actually increase your productivity at work. Some research suggests that workers expend less effort on routine tasks after their vacation than they did before.

So how do you leave work behind and effectively de-stress when you’re on vacation? Consider the following strategies.

Set up your out-off-office email

Let coworkers, clients, and others know when you will be gone and leave information about who can answer questions until you get back. Hint: Set up these auto-replies for the day before you leave and a day after you return so you won’t feel overwhelmed right before or after your trip.

Limit access to work communications

If you must check email, texts, or voicemail while away, don’t do it all day long. Set aside a half hour or so (perhaps in the late morning) to check in. If possible, delegate any problems that need immediate attention to colleagues.

Take shorter vacations

If you feel like an entire week is too long to be away from your job, take several long weekends instead. A quick getaway to the beach, mountains, or another happy place can help recharge your batteries.

Plan your next vacation

The simple act of planning your next trip can make you smile.