Traveling is exhilarating. It’s an opportunity to explore new cultures, try delicious food, and break free from the daily grind. But staying active during your travels? That can be a challenge. When you’re on the road or in the air, it’s all too easy to set your fitness goals aside, especially with unpredictable schedules and tempting street food. However, with some thoughtful planning and creative ideas, you can stay active and feel great while traveling—without it becoming a chore.
In this guide, you’ll discover practical ways to keep your body moving, no matter where you’re heading. I’ll also highlight some useful products that are available on Amazon, which will help you achieve your goals. Let’s dive in.
1. Plan for Activity: Make It Part of Your Itinerary
Before you even leave, make a commitment to yourself that staying active is a priority—just like visiting landmarks and trying local cuisine. Incorporate movement into your travel itinerary. This way, you won’t feel like working out is something extra or inconvenient.
Suggestions:
- Look up walking tours in the cities you visit. These are an excellent way to explore while also staying on your feet.
- Book accommodation with fitness amenities. Many hotels have gyms, yoga rooms, or even pools that you can use. Alternatively, check out apps like ClassPass or Mindbody, which allow you to drop into local fitness studios while you’re away.
- Find nature spots: whether it’s a park for a jog, a beach for a morning swim, or trails for hiking, use the destination’s natural beauty as a way to stay active.
2. Pack Portable Fitness Equipment
You might not have access to a gym every day, but with a little creativity and some handy gear, you can make any place your gym. Packing lightweight, portable fitness gear can make a world of difference. Here are some options to consider:
Recommended Products:
- Resistance Bands: These are lightweight, don’t take up much space, and provide a fantastic workout for both strength and flexibility. The Fit Simplify Resistance Loop Exercise Bands are a top-rated option, boasting thousands of reviews on Amazon. They’re perfect for workouts that target your arms, legs, or core.
- Jump Rope: A jump rope is a simple, portable piece of equipment that delivers an incredible cardio workout. The Survival and Cross Jump Rope is a favorite due to its compact design and adjustable length, making it easy to tuck into your luggage.
- Travel Yoga Mat: If you love stretching or doing yoga, a travel yoga mat is a smart investment. The Gaiam Foldable Yoga Mat is lightweight and compact, perfect for fitting in a carry-on and giving you the chance to practice yoga anywhere.
3. Maximize Movement on Travel Days
Travel days can feel like an excuse to sit around and binge on snacks. Whether you’re in an airport, on a train, or taking a long car ride, there are still ways to get active and keep the blood flowing.
Tips for Staying Active on Travel Days:
- Airport Walks: Instead of sitting at the gate, walk around the airport as much as possible. Many airports now have walking paths that encourage movement, and some even have designated yoga rooms.
- Stretch It Out: Use stretches to reduce stiffness during flights or car rides. Neck rolls, seated hamstring stretches, and ankle circles are all great for maintaining flexibility while sitting. Consider carrying a travel-sized foam roller like the TriggerPoint GRID Mini Foam Roller, which is compact enough for a carry-on.
- Bodyweight Exercises: You don’t need a gym to do squats, lunges, push-ups, or planks. Whenever you have a layover or a rest stop, take a few minutes to do a quick circuit.
4. Explore the City On Foot or By Bike
One of the best ways to explore a new place is on foot. Walking gives you a deeper appreciation for a city, allowing you to stumble upon hidden gems you wouldn’t find in a car or bus.
Ideas to Move While Exploring:
- Walk or Bike Tours: Many cities offer bike rentals or guided cycling tours, which are great for covering more ground while staying active. If you prefer flexibility, many places also have bike-sharing programs that allow you to rent a bike whenever you want.
- Take the Stairs: When exploring historical sites, museums, or public transportation hubs, opt for the stairs instead of elevators or escalators. This is an easy way to keep your body moving, especially if you’re carrying a backpack.
5. Try Morning Workouts to Set the Tone for the Day
Travel schedules can be unpredictable, and it’s easy to get caught up in activities. Scheduling a quick morning workout sets the tone for a productive day, and it’s a great way to boost your energy for all the adventures ahead.
Workout Ideas to Kickstart Your Day:
- Yoga: A 10-minute yoga routine in the morning is a fantastic way to energize yourself, especially if you’re jet-lagged or stiff from a long journey. Use that foldable yoga mat and try a free YouTube video to guide you.
- HIIT (High-Intensity Interval Training): HIIT workouts are effective and time-efficient, meaning you can get in a great sweat session in just 15-20 minutes. A timer app on your phone and those resistance bands are all you need.
- Bodyweight Routine: Push-ups, squats, lunges, and planks are perfect exercises that require no equipment. Create a quick circuit that you can do before breakfast.
6. Stay Hydrated and Nourished for Energy
To keep up with physical activity while traveling, hydration and nourishment are crucial. Dehydration leads to fatigue, making it hard to feel motivated to be active. Carry a refillable water bottle and refill it often.
Recommended Product:
- Collapsible Water Bottle: The Nomader Collapsible Water Bottle is perfect for travel. It folds up neatly when empty, making it easy to store, and it’s BPA-free and durable.
7. Get Creative in Your Hotel Room
Hotels are often equipped with gyms, but if yours doesn’t have one or you prefer to stay in your room, there are still ways to move.
Workout Ideas for Hotel Rooms:
- Tabata Training: Tabata is a high-intensity interval training that involves 20 seconds of intense exercise followed by 10 seconds of rest. You can do exercises like burpees, mountain climbers, and jumping squats right in your room.
- Stairs and Hallways: Use the hotel stairs to do step-ups or quick cardio sprints. You’d be surprised how much of a workout a few flights can be!
- Furniture as Gym Equipment: Use the edge of your bed for tricep dips or do elevated push-ups against the dresser.
8. Set a Daily Step Goal
If structured workouts aren’t your thing while traveling, consider simply setting a daily step goal. Walking a certain number of steps a day can be an easy and enjoyable way to keep active, especially if you’re sightseeing.
Product Recommendation:
- Fitness Tracker: The Fitbit Inspire 2 is a great entry-level fitness tracker that helps you monitor your daily steps, heart rate, and even sleep. It’s slim and unobtrusive, so you can keep track of your activity without being distracted by it.
9. Use Apps to Stay Motivated
Sometimes all you need is a little digital motivation. There are plenty of fitness apps available to guide you through workouts, keep track of your progress, and motivate you along the way.
Popular Apps for Traveling:
- Nike Training Club: Offers guided workouts that can be done with minimal to no equipment.
- MapMyRun: If running is your preferred form of exercise, use this app to find popular running routes wherever you are.
- Calm: Being active isn’t just about your physical body. Apps like Calm help you unwind after a long day with guided meditations, which are great for reducing stress and improving sleep quality during travel.
10. Make Activities Part of Your Adventure
Sometimes the best exercise comes in the form of fun and adventure. Think outside the box and try activities that are both exhilarating and a great workout.
Activities to Consider:
- Stand-Up Paddleboarding: If you’re near water, paddleboarding is an excellent full-body workout that’s also incredibly fun.
- Kayaking: Kayaking combines cardio and strength training. Plus, it’s a wonderful way to see nature from a different perspective.
- Dance Class: Sign up for a local dance class. Whether it’s salsa in Cuba or tango in Argentina, this is an excellent way to experience local culture while staying active.
11. Treat Yourself to Active Recovery
Rest is important, but it doesn’t have to mean being sedentary. On rest days, try activities like gentle yoga, stretching, or even a walk in a peaceful area to keep your body in motion.
Product Suggestion:
- Massage Ball: The Kieba Massage Lacrosse Balls are perfect for easing muscle tension. They’re small enough to bring along, and can be used to target tight spots after a day of exploring.
12. Stay Flexible and Forgiving
Lastly, remember that travel is supposed to be enjoyable. You might not be able to keep up with your usual exercise routine, and that’s okay. The key is to stay flexible and forgiving with yourself. Any form of movement counts—whether it’s a brisk walk through a park, dancing at a local festival, or just stretching after a long flight. The most important thing is that you enjoy yourself and stay healthy in the way that works best for you.
Final Thoughts
Staying active while traveling doesn’t have to be daunting. With a bit of creativity and a willingness to adapt, you can turn any destination into your personal gym. From walking tours to resistance band workouts, opportunities to keep moving are everywhere—you just have to be open to finding them.
Make the commitment, use the resources available to you, and most importantly, have fun. Travel is all about adventure, and staying active while traveling can be one of the most rewarding adventures of all. Safe travels and happy moving!