Getting in Shape for Disney World

Whether you are a child, parent, adult or grandparent going to Disney World (or any theme park) can be a big task physically. One may walk as many as 10,000 to 20,000 steps in a day.

For some going to Disney World can be stressful if they have prior injuries or ailments. Here are some tricks and tips to prepare your body and allow you to have a fun, safe and enjoyable trip to Disney World.

Person holding up Disney World tickets and passes up to the sky. Getting In Shape for Walking at Disney World

How Do I Prepare my Body for Disney World?

Preparing your body for Disney World will be vital to having an enjoyable trip. There needs to be preparation to ensure your body will be successful before your Disney World trip. Performing regular exercise, wearing proper attire and staying hydrated are the keys to preparing your body for the trip. We will discuss in further detail below each of these steps to aid in your Disney World trip.

How Do I Train Before My Trip to Disney World?

Yes. Beginning a walking plan and starting with 15-30 minutes a day and progressing to several hours is the optimal training plan for Disney World. Beginning several months before your Disney World trip is even more beneficial. Also walking throughout the day at different times can help you adjust to the temperature and walking in different weather conditions.

Woman walking on a boardwalk with sneakers, red yoga pants, and an orange long sleeve shirt Walking to condition for theme parks

How Do I Stop my Feet from Hurting at Disney World?

Plan your day carefully perhaps going in the morning and the afternoon to the park and taking a break in the middle of the day to rest or take advantage of the hotel pool. Taking frequent breaks can decrease foot fatigue at Disney World. Some other tips are:

Wear the correct shoes and break them in for at least a month before your Disney World trip.
Bring two pairs of shoes to alternate from day to day during your Disney World trip.
Carry extra socks as your feet will get hot/sweaty and you may get wet. Wearing wet socks can be uncomfortable.
Bring blister protection or moleskin for potential skin breakdown.
Soak your feet and or massage your feet.
Wear sunscreen on tops of feet if wearing sandals.
Pack light carrying only what is essential at Disney World.
- For example your wallet, cell phone, sunscreen, medications and specifics for each person so you are not carrying more weight than you need.

What Shoes Should I Wear at Disney World? Should I Wear Flip Flops at Disney World?

Shoes with wheels are not permitted in Disney World. There are some Disney World rides that prohibit loose fitting flip flops. Your walking shoe should be athletic sneakers or long distance shoes with either an ankle strap or laces, proper arch support and gripping soles. Avoid heels and shoes that could easily slide off your feet. You may also get foam or gel inserts for added comfort.

Wearing shoes that have good arch support and fit correctly are a must. You want to wear shoes that you have walked long distances in and not new shoes. A closed in shoe protects your feet more than flip flops. However, some secure fitting sandals may be more comfortable for some people at Disney World.

Click to learn more about How Flip Flops affect your Feet.

Staying Hydrated at Disney World

Staying hydrated is very important in Florida to avoid heatstroke or other problems. Drink plenty of fluid throughout the day. Water is sold in the park however, Disney World has a number of quick service locations where you can pick up water for free. You can carry your own water into the park but the bottles must be unopened as you inter the park. You may also bring snacks/fruit/veggies that are high in water content to stay hydrated at Disney World. Taking advantage of the Disney World water rides can help to keep you cool and hydrated.

Image of a woman with the sun in the background and holding a water bottle Stay Hydrated by Drinking Water

Staying Active in Jacksonville

The Jacksonville Orthopedic Institute has the top Orthopedic Specialists and Physical Therapists in the Northeast Florida area. If you have an injury or experiencing pain from a Disney World trip, we can help! After all, we’re only a couple hours away from the “most magical place on Earth!”

For physical therapy appointments, please call 904-858-7045.

To schedule and appointment, call 904-JOI-2000, schedule online, or click the link below.