On-The-Go-Fitness:  Staying Fit While Traveling

Whether you are a seasoned traveler or someone who gets away once a year, you can easily find a fitness routine that works for you.  You might actually spice up your existing routine with something new!

Remember, “fitness” while traveling is going to look different to everyone.

Some may find that walking a lot is their goal, while others may have a very specific type of exercise they like to do.  The ideas that I will suggest revolve around staying active, having fun, forming small and easy habits that will keep you moving no matter where you are. Consistency is crucial to your health and overall wellbeing.  

While traveling, you don’t need a fancy gym, pricey equipment or even a lot of time to incorporate fitness into your schedule.

girl running with Sabre Pepper Spray

Research from the American Council on Exercise reported that exercise increases productivity and also boosts your mood, ultimately this can create a healthier mindset for business travel.  Before you travel, make it a priority to make a plan to exercise! Make sure to have exercise clothes and pack the right shoes. If there is a pool at your hotel, don’t forget to throw in your swimsuit.  If you have items easy to pack, such as a yoga mat, exercise bands or tubes, toss them in your suitcase.  That might be all you need.

Do a little “fitness” investigating before you travel.

While traveling check out your hotel's pool for fitness

Check your hotel’s website to find out about their fitness facilities.  You will want to see what equipment and fitness amenities they offer.  Besides a gym, a hotel with a pool can be a great way to stay active. If your hotel doesn’t have an onsite gym, you are not out of luck!  Ask if your hotel has privileges at a local gym or fitness club.  If you have a gym membership at home (national franchise type of gym), and you find one in the area you are visiting, you may be able to workout there just like at home.  

No gym, no problem to maintain fitness!

Yoga while traveling to maintain fitness

Bodyweight training exercises like plank variations, push-ups, squats, lunges, jumping jack, burpees, and bicycles, can keep you strong without any fancy equipment.  You can do them anywhere without the need of a lot of space.  You can create a body weight circuit, using a timer on your watch or phone and get in a great 20-30 minute workout in your room.  Yoga is also a great way to relieve extra stress while staying active.  Yoga is a mind-body practice that tones and builds strength, while having to pay attention to your breath.  Essentially meditation through movement, yoga is an easy to do, anywhere exercise that is great while traveling.  All you need is your body and your mat, but even a towel will do in a pinch.  If your fitness app doesn’t offer yoga style exercises, checkout YouTube for thousands of free videos from beginner to advanced. You can also check out local studios on your trip.

If you want to workout and aren’t really sure what to do, you can even hire a virtual trainer that can create your workout routine based on what is available at your hotel and they also offer accountability if needed. Virtual trainers will also make sure that you are performing the exercise correctly.

Book a bike tour to maintain fitness while traveling!

If you enjoy cycling, book a bike tour around the city you are visiting.  It’s a great way to incorporate fitness into your travel and explore a new area. 

Book a bike tour to maintain fitness while traveling

Take a walk to maintain fitness while traveling!

Take a walk to maintain fitness while traveling!

Don’t underestimate the power of walking!  Get out and explore your surroundings. Walking is a low-impact exercise, but it is also very beneficial.  Walking can boost your mood, strengthen your bones, increase metabolism, improve cardiovascular health, help with weight loss and burn calories.  The best part – it’s completely free and you can walk if you are already in shape or if you’ve just gotten started with exercise. It’s a great way to discover new things and explore your new destination. While 10,000 steps a day may be your goal, strive to walk at least 30 minutes per day and get your heart rate up. You can challenge yourself by doing intervals, walking briskly for 1 minute then at a moderate pace for 30 seconds. You can even add in short stretches of jogging if you want to step it up a level.  If you are out sightseeing on foot, you’ll be amazed at how many steps you log while walking around a new city or hiking through a national park.

Remember Safety!

If you choose to get out for a walk, jog, or bike, make sure someone knows where you are headed and when you will return.  You always want to make sure you are aware of your surroundings.  Consider asking the concierge or someone that works at the hotel desk if the area is considered safe to walk, run, or bike.  If not, hit the treadmill or bike in the hotel gym.

No matter the movement you chose to do, some is better than none! Don’t overthink it, just go!

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Food is an important factor in maintaining fitness while traveling!

Now, let’s talk about food. You may have heard the term, “your body is built in the kitchen”. Meaning, your diet can overpower the workouts you choose to do.  While traveling, you want to enjoy yourself but avoid overindulging.  Plan on packing or picking up healthy snacks, search local restaurants and hotel menus online for healthy options and check to see if your room has a refrigerator to store healthy options.  Try to eat and drink in moderation so that you avoid gaining weight and regretting it once you get home. Go easy on the adult beverages, you can easily consume 600+ calories in one drink before you even take a bite of your meal.  Another simple suggestion is that while eating out for dinner, ask for a to-go box and put half of your meal in it before you eat.  This way you will enjoy a yummy meal, not over indulge, and you will have leftovers for lunch or dinner the next day! 

Eating to maintain fitness while traveling

Staying healthy and exercising while traveling is a balance.

Don’t expect to get in shape while you are away, but you can certainly exercise and eat well to maintain your fitness, reduce stress and help you sleep well.  

*This information is for educational purposes only.  Always consult with your health care professional before starting an exercise program.  This information is not intended or implied to be a substitute for professional medical advice.  

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