Travel often offers all kinds of freedom, including getting away from the daily monotony of your job or duties at home. It pushes you to step outside your comfort zone to experience new things, sample new foods, meet new people, and relax some of the pressures you often put on yourself.
However, there is one thing that is rather important to stay committed to even while traveling and that is a healthy fitness routine. While there may be countless temptations that confront you while traveling that can easily pull you away from staying in shape, it’s actually one of the most important ways to ensure you stay healthy during trips and potentially get the most out of your travel time since it often provides you with the needed energy and motivation to actually do more while travelling instead of stealing time away from you as you may think it would.
While traveling often means disrupted routines, staying on top of your fitness can actually be quite simple by following some of the following no-fuss hacks that will help you strike the perfect balance between staying fit and having the freedom to explore the world.
Stay in Shape on the Go: Easy Fitness Hacks for Every Trip
Prepare in Advance: Getting Ready for Fitness On-the-Go
Staying fit while traveling actually begins well before you even get on a plane. If you’ve already booked a trip and don’t yet have a fitness routine, now is the best time to start thinking about organizing one for yourself.
You’d be amazed at just how much of a difference making healthy food choices, doing daily exercise, and toning your body can do in terms of allowing you to capitalize on more travel experiences. It will give you more energy and strength to tackle opportunities whether it’s hiking, scuba diving, skiing, or simply exploring city streets. It can also help keep your immune system in top shape to better ensure you stay healthy while traveling.
If you do indeed already keep up with your fitness regularly, then good for you. All you simply have to do now is continue that hard work and dedication while traveling and this can be achieved by doing a bit of research and preparation to guarantee you can stay committed to your fitness routine.
Fitness-Friendly Accommodation
You can start by looking for accommodation that offers well-equipped gyms or pools, or at the very least something that may be close to nearby walking/running trails. You’ll definitely have no trouble staying fit and active in some travel destinations like Sweden, which offers luxurious Stugor i Sälen ( cabins in Sälen ): that not only provide plenty of space for daily workouts but also offer some of Sweden’s finest alpine downhill and cross country skiing to keep you active.
Many hotels now also often offer in-house yoga classes or other daily fitness programs, many of which can be quite social and offer a chance to meet people if you happen to be traveling solo and looking to engage with others.
Packing for Fitness On-The Go
While you don’t necessarily need to pack anything to stay fit while travelling, there are a few easy-to-pack, lightweight items such as resistance bands, a jump rope, or a foldable yoga mat that will help provide you with an easy workout in a small space like a hotel room. At the very least, do remember to at least pack workout clothing and proper footwear to make yourself as comfortable as possible when doing exercise or active travel experiences.
After ensuring you will have the proper tools or setup to stay active while travelling, it’s then time to plan out your daily routine. You want to create a fitness routine that offers flexibility since travel can often be unpredictable and you will want to be able to adapt your fitness plans depending on how your itinerary plays out.
Your aim while traveling should not necessarily be about increasing your fitness time or intensity, rather simply maintaining it. Planning shorter routines will make it more likely that you will stick with it since it will be manageable. It’s also a good idea to try and plan your workouts earlier in the day, as you may get distracted or lose motivation after a full day of enjoying travel experiences.
Quick & Easy Workouts for Hotel Rooms
There are many effective workouts you can achieve whether you are in a hotel room or sharing a room in hostel type accommodation. Such workouts can also be easily incorporated into your daily travel schedule by dedicating as little as 10-20 minutes.
You can often get away with simply using your own body without any equipment for great workouts or can sometimes utilize hotel furniture to assist with your workouts. You may of course also have all kinds of professional equipment at your disposal if you booked a hotel with a well-equipped gym.
Common fitness equipment found in nicer hotels includes treadmills, elliptical machines, stationary bikes, rowing machines, stair climbers, dumbbells, medicine balls, and yoga mats. Even many hostels are now starting to offer backpackers free fitness classes or smaller in-house gyms.
Get a bit creative and do tricep dips using a hotel chair, incline push-ups using your bed, or weighted squats using your luggage. Be mindful of the time of day you do your workouts within a hotel or hostel, keeping in mind jumping may be heard by those in floors beneath you.
Download and Use Fitness Apps
There are many great fitness apps which are specifically designed for active travelers. They are a perfect portable solution for maintaining your fitness routine while enjoying on-the-go travel and may actually improve your active sightseeing experiences.
Common features of fitness apps include those promoting bodyweight-only routines or exercises that require minimal equipment, downloadable workouts you can use without wi-fi, and the ability to tailor your workouts based on duration, difficulty, or personal fitness goals.
Some even incorporate global fitness challenges that help keep you motivated by participating in various challenges or earning so-called badges as you travel.
Many fitness apps break down workouts into helpful categories so you can choose to focus on cardio, strength training, or simple stretching. Many are also led by celebrity trainers to make them more entertaining.
Audio-guided workouts are especially useful because they allow you the flexibility to be hands-free or not have to set up your phone so you can instead focus on the workout without having to watch tutorials.
Incorporate Active Sightseeing
Staying on top of your fitness becomes even easier if you can manage to incorporate it into your travel experiences. Active sightseeing combines exploring travel destinations with physical activities, whether it’s cycling, hiking, engaging in local sports, or simply joining city walking tours as opposed to taking public transport or hailing taxis.
Walking Tours are great for elderly travelers or if you happen to have an injury or disability that hinders physical activity, since it is a low-impact exercise that still offers decent cardio and endurance. There are great apps with step counters to monitor how far you’ve walked and the number of calories you likely burned.
Lacing up the hiking boots for more demanding treks will also provide good cardio, along with strength and balance training. Many travel destinations offer urban hiking spots that often lead to scenic viewpoints overlooking a city, or have easy access to trails that may cut through nature reserves or along the coast.
It’s common to also now find cycling tours offered in cities and they are excellent for cardiovascular health and leg strength. If there are no guided cycling tours, simply rent a bike and create your own route that will take in areas of interest you want to check out.
Running provides a full-body workout and can be adapted to any location, and there are often established running groups that regularly meet up weekly in many locations which you can connect with through social media channels such as Facebook groups.
Kayaking and paddleboarding are more great choices and you can often find opportunities to join local groups for yoga, dance, beach volleyball, and various martial arts in larger cities. In addition to offering fitness, these activities are also a wonderful way to socialize and connect with locals and other travelers.
Stay Hydrated and Eat Well
Eating healthy and staying properly hydrated are just as important for your physical health as keeping active is. Research healthy restaurants or book self-catering accommodation so you can cook your own healthy meals as opposed to opting for fast food.
Choose well-balanced meals that offer a healthy mix of protein, healthy fats, complex carbs, and essential vitamins and minerals. Avoid the temptation to overindulge in eating too often or portions that are too large, which can be quite easy to want to do when visiting a new destination where there are all kinds of new exciting and exotic flavors.
Substitute sodas, coffee, and alcohol for water, herbal teas, and fresh fruit juices. You should aim for around 2-3 liters of water daily, or more if you take part in rigorous activities or are active in especially warm or humid environments.
Staying properly hydrated actually begins the minute you board a flight, as flights can be quite dehydrating. So, be sure to drink plenty of water before boarding and throughout the flight, keeping in mind that both caffeinated and alcoholic drinks can increase chances of dehydration.
Staying hydrated and eating nutrient-dense foods prevents fatigue and keeps you energized for active sightseeing or workouts. Balanced meals and proper hydration also reduce your chances of experiencing digestive issues, which can become more common while traveling.
Make the Most of Layovers and Transit
You can also stay dedicated to your fitness routine while transiting between destinations. In addition to getting exercise during downtime, you may notice increased energy and alertness while transiting.
During layovers, walk around the terminal instead of sitting. On long flights or train rides, stretch every hour to help your blood flow. Simple exercises like rolling your ankles and even simply shrugging your shoulders can stop you from feeling stiff.
Some airports now have dedicated yoga or stretching zones, while notable airports such as Singapore’s Changi or Dubai International have lavish gyms and swimming pools. Even if you are transiting through a more basic airport without a lot of amenities, many still offer open-air terraces or gardens where you can walk around to stretch your legs while also getting fresh air.
Summing Things Up
Staying fit while traveling isn’t about adhering to strict plans or missing out on fun, rather it’s simply about making sure to at least incorporate a small amount of time each day to doing basic exercise.
As we’ve covered, you can also make exercise a part of your travel experiences so as to maximize your time while also enjoying new destinations and their sights, attractions, and cultural elements.
By using your environment in creative ways, packing wisely, and trying local activities, you can make fitness an actually enjoyable part of your travel experience. And don’t forget to allow time for rest, especially if your travel involves long flights or time zone changes. Recovery time is every bit as important during travel fitness routines as it is with your workout routines back home.
If You Liked This Post You May Also Like:
