Staying fit while travelling doesn’t have to be hard, nor does it require a suitcase full of workout gear. Whether you’re away for work, vacation, or something in between, keeping your body moving and your health in check is possible with a few smart strategies.
Here’s how to maintain your fitness levels while still enjoying your time away:
Prioritise movement over perfection
You may not be able to stick to your exact gym routine, and that’s okay. The goal is to stay active, not necessarily to hit PBs or follow a strict program. Focus on movement in any form – walking, stretching, swimming, or even dancing in your hotel room counts.
Pack lightweight fitness essentials
Bring a resistance band, a skipping rope, or a compact travel yoga mat. These take up little space in your luggage and give you the tools to sneak in a strength or cardio session wherever you are.
Turn your surroundings into a gym
Use stairs instead of elevators, walk instead of taking cabs, and turn sightseeing into a workout by exploring cities on foot or by bike. Hike local trails or do beach workouts if you’re near the coast. Nature is the ultimate gym.
Try bodyweight workouts
Bodyweight routines are perfect for hotel rooms and require zero equipment. Think squats, lunges, push-ups, planks, and burpees. You can do a full-body workout in 20 minutes that keeps your energy up and muscles engaged.
Leverage online fitness apps
From quick HIIT circuits to yoga flows, there are tons of free or subscription-based fitness apps that let you work out anywhere, anytime. Download a few before your trip so you’re not relying on hotel Wi-Fi.
Walk as much as possible
Walking is underrated. It boosts your step count, aids digestion (especially helpful after indulgent meals), and helps you discover more about the place you’re visiting. Aim for 8,000 – 10,000 steps per day if you can.
Stay hydrated and eat well (most of the time)
Fitness isn’t just about movement – it’s also about recovery and fueling your body. Keep a refillable water bottle with you, balance indulgent meals with nutrient-rich options, and avoid skipping meals, which can lead to fatigue and overeating later.
Plan active experiences
Book excursions like kayaking, surfing, ziplining, or even group hikes. These not only keep you moving but also help you make unforgettable memories.
Adapt your routine
Some days, you might have 5 minutes. Other days, 45. It’s more important to be consistent than intense. Even a short stretch, morning yoga, or a walk after dinner can keep you in rhythm.
Give yourself grace
Travelling is about experiencing new things – not just sticking rigidly to your normal schedule. If you miss a day or two, don’t stress. Focus on progress, not perfection.
Keeping fit while travelling is totally doable with a little creativity and intention. It’s not about sticking to the exact routine – it’s about maintaining movement, balance, and energy. So go ahead, explore the world, and stay strong while doing it.
Compiled by Amy Steenkamp
First published on Woman and Home
Also see: Fitness watches: How they impact your health and well-being
