How to Stay Active While Traveling: 19 Tips That Work

Quick Answer: Staying active while traveling requires planning and flexibility. Key strategies include booking hotels with fitness amenities, packing portable exercise equipment like resistance bands, doing bodyweight workouts in your room, walking whenever possible, and treating workouts as non-negotiable appointments. Even 20-30 minutes of daily activity can help you maintain your fitness routine and feel energized throughout your trip.

It can be challenging to maintain an active lifestyle while traveling and on the go, but doing so is crucial to your physical and mental health. Including some form of physical activity in your trip itinerary can do wonders for your mood, energy level, stress levels, and overall health. Whether you're traveling for business or pleasure, these strategies will help you stay on track with your fitness goals.

Plan Your Fitness Before You Leave

Research fitness options at your destination. Look into nearby gyms and fitness centers before you leave. Many hotels either have their own gyms or provide shuttle services to nearby facilities. When visiting a new city, search for outdoor pursuits like hiking paths, bike rentals, and public parks. If you put some thought into your schedule in advance, you can maximize your time and increase your chances of staying active.

Set realistic expectations. Be practical about how much exercise you can fit into your day while on the go or traveling. Try to make your goals both realistic and attainable. If you must travel for business, aim to squeeze in a 30-minute workout before or after work. For a comprehensive approach to exercise and weight management, our Complete Exercise Guide for Weight Loss provides evidence-based strategies you can adapt to any situation.

Pack the right gear. When traveling, it can be challenging to maintain an active lifestyle, so make sure to bring along workout clothes and shoes. As a space-saving measure, pack only the workout essentials if you're flying. Exercise clothes made of synthetic fabrics dry faster—important when living out of a suitcase.

Make Exercise a Priority

Schedule your workouts. Even if you have a packed itinerary, find time to exercise. Put your workouts on the calendar just like any other important appointment. If you do this, you'll be more likely to incorporate regular exercise into your travel routine.

Don't make excuses. When you're on the go or away from home, it's easy to find reasons you can't exercise. However, keep in mind that engaging in regular physical activity is crucial to your health and well-being. Don't let travel excuses hold you back. Make it happen by doing whatever you need to—whether that means getting up earlier to exercise or doing a quick workout during a break.

Explore your destination actively. Stay active and avoid the temptation to just lounge in your hotel room by venturing out and seeing what the area offers. Do some sightseeing on foot, run along the shore, or take a swim in the hotel's pool. Walking is one of the best ways to experience a new place while burning calories.

Bodyweight and No-Equipment Workouts

Master bodyweight exercises. No expensive gym membership is required for you to get a great workout. Try out push-ups, squats, lunges, planks, and burpees—all of which can be performed using just your body weight. A 20-minute circuit of these exercises provides an effective full-body workout anywhere.

Bring portable equipment. Make do with what you have and exercise creatively if you don't have much workout space or tools. For strength training, bring a resistance band or a towel, and pack a jump rope for cardio. These items take up minimal space but expand your workout options significantly.

Try yoga or Pilates. These forms of exercise require very little equipment and can be done in any hotel room. They're also excellent for relieving the stiffness and tension that comes from sitting during long travel days.

Stay Active During Transit

Take the stairs. Get out of the elevator and use the stairs whenever possible. This simple change can increase your heart rate and help you burn more calories throughout your trip.

Walk the airport. Don't waste your time sitting around during a layover—instead, get up and move around. Walk laps around the terminal instead of sitting at your gate. Some airports even have designated walking paths or yoga rooms.

Use your luggage. If your bag doesn't have wheels, view it as an opportunity rather than a hindrance. Carrying it can engage your core and upper body. Switch hands occasionally to ensure an even workout.

Stop and stretch on road trips. If you're on a long car trip, stopping for a short walk or hike at a rest stop is an excellent idea. Aim to stop every 2-3 hours to move your body and prevent stiffness.

Choose Active Transportation

Walk or bike when possible. Avoid using your car or taxis whenever possible and opt for more active modes of transportation. Walking to restaurants, attractions, and meetings adds up over the course of a trip.

Try new activities. The freedom to experiment is one of travel's greatest benefits. Go out of your comfort zone and try something new, like rock climbing, kayaking, stand-up paddleboarding, or hiking. These are great ways to experience the area while getting a memorable workout.

Use Hotel Amenities

Take advantage of fitness facilities. Standard hotel amenities often include fitness centers, swimming pools, and sometimes tennis courts. Take advantage of these services during your stay. You can also ask the hotel staff about local parks and trails ideal for jogging and hiking.

Find a workout buddy. Having a training partner can be a great way to stay motivated and accountable. Exercise with your travel companions, whether family or friends. If you're traveling solo, consider joining a local running group or fitness class for a social workout experience.

Fuel Your Activity with Good Nutrition

When considering how to stay healthy while traveling, your food choices play a pivotal role. Meal planning strategies don't have to stop just because you're on the road.

Pack your own snacks. This can be a lifesaver. Not only does it save money (who isn't familiar with steep airport prices?), but you're also in control of what you eat. Carry durable fruits like apples, bananas, or clementines. Besides being nutritious, they help regulate blood sugar levels and provide hydration.

Stay hydrated. Through numerous travels, the importance of hydration stands out. Drink about 8 ounces of water 20 to 30 minutes before you exercise and after you finish. Carry a refillable water bottle and aim to finish it several times throughout the day.

Stock your hotel room. Visit a local grocery store upon arrival and stock your mini-fridge with healthy options like Greek yogurt, cut vegetables, hummus, and fresh fruit. This reduces the temptation to rely on room service or vending machines.

If you want to fuel your body properly without the hassle of finding healthy options on the road, Clean Eatz Kitchen meal plans can be delivered to your home before you leave—or you can stock up on grab-and-go options that travel well.

Rest and Recovery

Balance activity with rest. While it's recommended that you keep moving while on the go, it's equally important to rest and recuperate. Sleep well and take some time to unwind. Overtraining while traveling can leave you exhausted and more susceptible to illness.

Listen to your body. Travel itself can be physically demanding. If you're jet-lagged or recovering from a long journey, a gentle walk or stretching session may be more appropriate than an intense workout.

Start Where You Are

Start with whatever you can do right now. A 5-minute walk during a layover, taking the stairs at your hotel, or doing squats in your room while watching TV—any chance you get to be more physical while traveling, take it. Small efforts add up, and maintaining some activity is always better than none.

In essence, traveling provides a unique backdrop to test our commitment to health and well-being. While the journey may present its set of challenges, staying active is a testament to your dedication. By preparing in advance, making informed choices, and seizing every opportunity to move, you can enjoy your adventures without sacrificing your fitness.

Frequently Asked Questions

How can I stay fit while traveling for work?

Plan ahead by booking hotels with gyms or pools, pack resistance bands and workout clothes, schedule workouts like meetings, use bodyweight exercises in your room (push-ups, squats, lunges), take stairs instead of elevators, walk during phone calls, and explore the area on foot. Even 20-30 minutes of activity helps maintain fitness during business trips.

What exercises can I do in a hotel room with no equipment?

Effective hotel room exercises include push-ups, squats, lunges, planks, burpees, mountain climbers, tricep dips using a chair, wall sits, and jumping jacks. You can also do yoga or stretching routines. A 20-minute bodyweight circuit can provide an effective workout without any equipment.

How do I eat healthy while traveling?

Pack healthy snacks like fruits, nuts, and protein bars to avoid airport junk food. Stay hydrated with water throughout your trip. Research restaurants with healthy options at your destination. Stock your hotel mini-fridge with nutritious foods from a local grocery store, and choose grilled proteins and vegetables when dining out.

How do I stay active during long flights or road trips?

During flights, walk the aisle hourly, do seated stretches, and flex your ankles to improve circulation. At airports, walk the terminal instead of sitting at the gate. On road trips, stop every 2-3 hours for short walks or stretches. Use rest stops for quick exercises like walking lunges or squats.