How to Stay Active While Traveling

Traveling can disrupt your usual fitness routine, but that doesn’t mean you have to put your health goals on hold. With a little planning and creativity, you can stay active while exploring new places. Whether you’re on a work trip or vacation, staying active can boost your energy, reduce stress, and help you enjoy your travels even more.

Here’s how to keep moving, no matter where your travels take you.

1. Pack the Essentials

Before you leave, prepare for success by packing a few lightweight, portable fitness tools.

• What to bring:
  • Resistance bands: Great for strength workouts and take up almost no space.
  • A jump rope: Perfect for quick cardio sessions.
  • A yoga mat or travel mat: Handy for stretching or yoga wherever you are.
  • Comfortable shoes: Essential for walking, running, or impromptu hikes.

Pro Tip: If space is limited, pack multi-purpose items like resistance bands, which can be used for a variety of exercises.

2. Plan Active Travel Days

Incorporate activity into your travel itinerary so exercise doesn’t feel like a chore.

• Walk everywhere: Explore your destination on foot to rack up steps while sightseeing. Walking is an easy way to stay active without even realizing it.
• Take the stairs: Skip the elevator and climb stairs whenever possible.
• Bike tours: Rent a bike to explore your surroundings and burn calories while having fun.

Pro Tip: Apps like Google Maps or All Trails can help you find walking or biking routes in your destination.

3. Make Use of Hotel Amenities

Many hotels have fitness centers, pools, or spaces where you can work out.

• At the gym: Take advantage of treadmills, free weights, or stationary bikes if your hotel offers them.
• In your room: Create a quick bodyweight workout (think squats, push-ups, and planks) or use resistance bands for a portable strength session.

Pro Tip: If your hotel doesn’t have a gym, look for local fitness studios or day passes to nearby gyms.

4. Try Short Workouts

Travel days can be packed, but even 10-15 minutes of exercise can make a difference.

• Quick bodyweight circuit:
  • 10 squats
  • 10 push-ups
  • 10 lunges (each leg)
  • 20 seconds of jumping jacks
  • Repeat for 2-3 rounds.
• Yoga/stretching: Use a yoga app or YouTube video for a quick stretching session to relieve travel stiffness.

Pro Tip: High-Intensity Interval Training (HIIT) is great for quick workouts that maximize calorie burn in a short time.

5. Explore Local Fitness Options

Take advantage of the unique fitness opportunities your destination has to offer.

• Join a local class: Many cities offer drop-in yoga, pilates, or dance classes.
• Hiking: Research nearby trails for a scenic workout.
• Water activities: If you’re near water, try kayaking, paddleboarding, or swimming.

Pro Tip: Websites like ClassPass or Mindbody can help you find local fitness classes.

6. Stay Active During Transit

Long flights or road trips can leave you feeling stiff and tired. Combat this by moving whenever possible.

• On a plane:
  • Walk the aisle during long flights.
  • Do seated stretches like ankle rolls or shoulder rolls.
• On a road trip:
  • Take breaks to stretch or walk around at rest stops.
  • Use rest areas for quick exercises like squats or lunges.

Pro Tip: Wear comfortable clothing during transit to encourage movement and avoid stiffness.

7. Incorporate Bodyweight Exercises

Bodyweight exercises are ideal for travel since they require no equipment and can be done anywhere.

• Examples:
  • Push-ups
  • Planks
  • Mountain climbers
  • Burpees
  • Lunges
• Routine idea: Create a circuit of 4-5 exercises, performing each for 30 seconds with a 15-second rest in between. Repeat for 2-3 rounds.

Pro Tip: Use an app like Nike Training Club for guided bodyweight workouts on the go.

8. Turn Sightseeing into Exercise

Use sightseeing as an opportunity to stay active while immersing yourself in the local culture.

• Hike to viewpoints: Many destinations have scenic trails or landmarks that require a walk or hike.
• Walking tours: Book a guided walking tour to learn about the area while staying active.
• Explore parks: Visit local parks or gardens for a leisurely stroll or jog.

Pro Tip: Set a daily step goal (e.g., 10,000 steps) to stay motivated and track your activity.

9. Stick to Active Habits

Even while traveling, you can stick to small daily habits that keep you moving.

• Stretch every morning: Start your day with 5-10 minutes of stretching to wake up your body.
• Stand more: If you’re working remotely, use a standing desk or stand during phone calls.
• Move after meals: Take a short walk after eating to aid digestion and get your steps in.

Pro Tip: Use fitness trackers or apps to monitor your activity and stay accountable.

10. Prioritize Rest and Recovery

While staying active is important, so is rest—especially if your travel includes long days of walking or exploring.

• Sleep well: Adequate sleep helps your body recover from activity and adjusts to new time zones.
• Stretch before bed: Loosen tight muscles and promote relaxation with gentle stretches.
• Hydrate: Staying hydrated is key to preventing fatigue, especially when you’re active and traveling.

Pro Tip: Don’t overdo it—listen to your body and adjust your activity level based on how you feel.

Wrapping It Up

Staying active while traveling doesn’t have to feel like a chore. With a little planning and creativity, you can weave movement into your trip in ways that are enjoyable and easy. From exploring on foot to quick hotel room workouts, there are plenty of ways to stay fit and energized while making the most of your travel experience.

So, pack your essentials, lace up your sneakers, and get ready to move—your body (and mood) will thank you!