How to Stay Fit While Traveling: Tips for Exercising on the Go

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Written By Scarlett Mae Jenkins

Traveling is one of life’s greatest pleasures, but it can sometimes put a strain on your fitness routine. Whether you’re exploring a new city, hiking in the mountains, or lounging on the beach, staying fit while on the road can feel challenging. However, with a little planning and creativity, it’s entirely possible to maintain your fitness goals while traveling. In this article, we’ll share practical tips for staying active and healthy, no matter where your travels take you.

1. Plan Ahead and Research Your Destination

Before you even pack your bags, take some time to research your destination and the facilities available. Many cities offer great options for staying fit, from outdoor parks to local gyms or fitness studios. Some hotels even offer fitness centers or partner with nearby gyms to give guests access.

Pro Tips:

Check if your hotel has a gym, pool, or fitness classes.
Look for running routes or outdoor exercise options like bike rentals or hiking trails.
Use apps like Google Maps or MapMyRun to find nearby running paths or scenic routes.

2. Pack Smart: Travel-Friendly Workout Gear

You don’t need to carry a lot of equipment to stay fit while traveling. A few versatile pieces of workout gear can go a long way. Packing light, portable fitness tools allows you to exercise in your hotel room, on the beach, or in a park.

What to pack:

Resistance bands: Lightweight and compact, resistance bands can be used for strength training exercises anywhere.
Yoga mat: If you practice yoga or stretching, a travel-friendly yoga mat is a great addition.
Jump rope: An inexpensive and effective cardio tool that’s easy to pack.
Workout clothes: Bring clothes that are comfortable for both exercise and casual outings, so you’re always ready for a quick workout.

3. Embrace Bodyweight Exercises

No gym? No problem. Bodyweight exercises are an excellent way to stay fit, requiring no equipment and minimal space. You can do them in your hotel room, a park, or even on the beach. Bodyweight exercises help maintain strength, flexibility, and endurance, and you can create a full-body workout routine anywhere.

Effective bodyweight exercises:

Push-ups: Great for the chest, arms, and core.
Squats and lunges: Target your legs, glutes, and core.
Planks: Strengthen your core and improve overall stability.
Burpees: A high-intensity exercise that boosts cardiovascular fitness.
Mountain climbers: A fast-paced movement for cardio and core strength.

Quick Full-Body Workout Example:

30 seconds of jumping jacks
10 push-ups
15 bodyweight squats
30-second plank
10 lunges (each leg)
Repeat 3 times for a quick and effective workout!

4. Utilize Outdoor Activities

One of the best parts about traveling is experiencing new environments, and you can incorporate fitness into your adventures. Whether you’re sightseeing in a city, hiking in the mountains, or exploring a coastal region, outdoor activities can provide an amazing workout.

Outdoor workout ideas:

Hiking: Hiking trails, especially in national parks or mountainous regions, offer great cardio and leg-strengthening opportunities.
Cycling: Rent a bike and explore the city or countryside. It’s a fun and low-impact way to stay active.
Swimming: If you’re near the beach or have access to a pool, swimming is a fantastic full-body workout.
Walking or Running Tours: Many cities offer walking or running tours that combine sightseeing with exercise. You’ll get to know the destination while staying active.

Pro Tip: If you’re walking or hiking in a new city, consider using an app like Strava or Komoot to track your routes and get recommendations for local activities.

5. Take Advantage of Hotel Amenities

Many modern hotels are equipped with more than just a bed and a bathroom. Some offer fitness classes, yoga mats in rooms, or even cycling gear to rent. Here are a few ways to make the most of your hotel’s amenities:

Hotel fitness center: Even basic hotels often have a small gym or cardio equipment. Try to fit in a quick 20–30 minute workout before breakfast or after your sightseeing.
In-room workouts: Some hotels offer guided in-room workouts via TV channels or apps. If yours doesn’t, use apps like Daily Burn or Nike Training Club for guided workouts.
Pools: Swim laps or simply splash around for a low-impact, relaxing workout.

Pro Tip: If you’re staying in a boutique or smaller hotel, ask the front desk about nearby gyms or fitness studios that offer day passes.

6. Use Fitness Apps and Online Workouts

If you don’t have access to a gym or equipment, fitness apps and online workout programs are a great alternative. Many apps offer short, high-intensity workouts that you can do in the comfort of your hotel room or while you’re on the go.

Top Fitness Apps for Travel:

Nike Training Club: Offers a range of free workouts, including strength training, mobility, and yoga.
MyFitnessPal: Track your meals and workouts while traveling to maintain your health goals.
7-Minute Workout: A quick, no-equipment workout that you can do anywhere.
Freeletics: Focuses on bodyweight exercises and customizable workout plans.

Pro Tip: Download your workouts ahead of time if you’re going to be in an area with poor Wi-Fi access.

7. Incorporate Active Breaks Into Your Day

When you’re exploring a new place, don’t forget to get active in small ways throughout the day. Instead of sitting for hours on end, take breaks to walk, stretch, or do a few minutes of movement. These mini-workouts will add up over the course of your trip and keep your energy levels up.

Active break ideas:

Take the stairs: Skip the elevator and take the stairs when possible for a quick leg workout.
Stretch: Take five minutes to stretch during long car rides or while waiting at airports.
Walk: When sightseeing, opt to walk rather than taking taxis or public transportation.

8. Make Fitness Part of Your Travel Routine

Rather than thinking of fitness as something separate from your travel plans, make it a part of your daily routine. Plan to exercise first thing in the morning or right after breakfast so you don’t skip your workout. Staying consistent, even on vacation, will help you maintain your fitness levels and prevent you from feeling sluggish or fatigued.

How to make it part of your routine:

Schedule workouts in your travel itinerary, just like you would sightseeing activities.
Use exercise as a way to start your day on a positive note, boosting energy for your travel adventures.
Invite a travel companion to join you for a morning jog or stretch session.

9. Stay Active During Transit

Long flights, bus rides, or train journeys can leave you feeling stiff and lethargic. Use these moments to sneak in some light movement. Here are a few ways to stay active while in transit:

Stretch in your seat: Perform seated stretches for your legs, back, and arms to release tension.
Walk during layovers: If you have a long layover at the airport, walk around the terminal instead of sitting. Some airports even have walking paths or designated routes.
Airport or train station workouts: If you’re waiting for a flight or train, find a quiet spot to do a few squats, lunges, or calf raises.

10. Stay Hydrated and Eat Well

Staying fit while traveling isn’t just about exercising. It’s also about nourishing your body with the right foods and keeping hydrated. Traveling can sometimes lead to unhealthy eating habits, but with a little planning, you can maintain a balanced diet.

Healthy travel tips:

Drink plenty of water, especially if you're flying or in hot climates.
Choose healthier options when eating out, such as salads, grilled foods, and fruits.
Pack healthy snacks like nuts, protein bars, or fresh fruit to avoid unhealthy airport snacks or fast food.

Conclusion

Staying fit while traveling doesn’t require a gym membership or an elaborate fitness routine. With a little creativity, you can stay active and healthy on the go by making fitness part of your travel experience. Whether it's through bodyweight exercises, outdoor activities, or simply staying mindful of your nutrition, there are endless ways to maintain your fitness while enjoying your adventures. So, pack your workout gear, plan ahead, and get ready to stay fit while exploring the world!