Expert Tips For Exercising And Staying Fit When Traveling

Staying fit and healthy while traveling doesn’t have to be a challenge. Whether you're traveling for business, vacation, or visiting family, maintaining a healthy routine helps boost energy, reduce stress, and keep you in top physical and mental shape. While it might be tempting to relax and indulge in rich meals or skip workouts, neglecting your health while on the go can make it harder to get back on track when you return home. Plus, staying active enhances your travel experience, giving you the stamina to explore, sightsee, and enjoy the adventure to its fullest.

“Plan ahead for what's possible given the itinerary of your trip,” says Sarah Pelc Graca, a Certified Personal Trainer (CPT). If you are traveling to a place where your normal workouts aren't possible, plan ahead for different ways to be active. “Whether it be setting a daily step goal if your trip itinerary includes exploring a new city, or visiting the hotel gym before a work conference, planning ahead and adjusting expectations based on your trip schedule and itinerary is key.”

How to exercise and stay fit when traveling

“When it comes to exercising while traveling, your mindset matters,” says Graca. “Try to view staying active and moving your body as something new and fun to try, or a way to explore a new area while traveling, instead of something that feels boring, cumbersome, or an added stress to your travel plans.” Here, Graca suggests a few things to try.

1. Pack portable workout gear. Resistance bands, a jump rope, or even a lightweight yoga mat can easily fit into a suitcase and provide a quick workout anywhere.
2. Plan for bodyweight workouts. Remember, you don’t need a gym to get in a solid workout. Focus on bodyweight exercises like squats, lunges, push-ups, planks, and burpees, which require no equipment and can be done in a small space. Plus, many fitness apps and YouTube videos can guide you through bodyweight circuits, yoga or pilates classes, or HIIT (High-Intensity Interval Training) sessions.
3. Stick to a routine. Try to set a specific time for your workouts, even while traveling, whether it’s in the morning before meetings or in the evening after sightseeing. Just like exercising at home - consistency is key. Even on busy days, aim for something small—stretching, a few yoga poses, or even a quick walk can keep you in the habit of exercising.
4. Stay Flexible and Realistic, and make adjustments when needed: Don’t be too hard on yourself if your travel schedule gets in the way. Focus on doing what you can, when you can, and stay active in small ways. Even if it’s just walking through the airport or taking a stretch break between meetings, small bits of exercise add up quickly!

What Not to Do When Traveling

“When it comes to exercise while traveling, it’s easy to either overdo it or neglect it entirely,” says Graca. “To stay balanced and maintain your fitness goals, there are several habits to avoid.”

1. Don’t Skip Warm-ups and Cool-downs. When pressed for time, it’s tempting to jump straight into a workout or skip the cool-down, but this can increase your risk of injury. Avoid rushing into exercises without properly warming up, especially after long flights or periods of sitting.
2. Don’t overcommit to Intense Workouts. While maintaining intensity of workouts can be a good thing, travel often brings stress, fatigue, and dehydration. Pushing your body too hard when it’s not in its usual routine can lead to burnout or injury. Avoid overly intense or lengthy workouts, especially if you're feeling jet-lagged, exhausted, or out of your normal rhythm. Listen to your body and opt for lighter exercises like walking, yoga, or stretching when needed.
3. Make Sure to Adjust for Time Zone or Energy Levels. If you try to stick to your regular workout schedule without considering changes in time zone or how tired you are from travel, you could end up feeling worse. Avoid forcing a workout at your normal time if your body is not adjusted yet. Instead, ease into the local schedule and opt for a workout when you feel most energized.
4. Don’t Exercise in Unsafe Environments: Not all locations are ideal for outdoor workouts, whether due to safety, traffic, or even local customs. Running in unfamiliar neighborhoods or working out in unsafe areas can put you at risk. Avoid exercising in unfamiliar or unsafe areas, especially if it's dark outside. If you’re unsure, stick to hotel gyms or ask locals for safe places to run or walk.
5. Don’t Try to Maintain Your Exact Home Routine: Travel comes with unpredictability, so trying to stick to your exact workout schedule or routine may set you up for frustration and disappointment. Instead, aim for flexibility and adapt your workouts based on what’s available and how you’re feeling. Focus on maintaining consistency with movement instead of aiming to complete all workouts perfectly.