Fit Focus: How to stay fit while travelling
With a little planning and creativity, you can stay fit while on the road
TRAVELLING is an exciting opportunity to explore new places, experience different cultures, and take a break from the daily grind.
However, it can also disrupt your fitness routine, making it challenging to stay active and healthy. Whether you’re travelling for business or pleasure, maintaining your fitness goals doesn’t have to be difficult.
With a little planning and creativity, you can stay fit while on the road. Here are some practical tips to help you maintain your routine and prioritise your health while travelling.
Before you leave, research your destination to identify opportunities for staying active. Look for hotels with gyms or fitness centres, nearby parks, hiking trails, or walking routes. You can seek local fitness classes or yoga studios and make sure to pack the right gear, such as workout clothes, resistance bands, or a jump rope, can also make it easier to stay active.
Travel days often involve long periods of sitting, whether on a plane, train, or in a car. Use these opportunities to move whenever possible including walking around the airport or train station during travel pauses and stretch your legs and do simple exercises like calf raises or seated twists.
Whenever possible, opt for active modes of transport to explore your destination. You can walk or bike instead of taking taxis or public transit or use stairs instead of elevators or escalators. Rent a bike or take a walking tour to sightsee while staying active.
You don’t need a gym to stay fit. Bodyweight exercises are a convenient and effective way to work out anywhere. Try these simple routines. Do three sets of squats, push-ups, lunges, and planks; quick cardio for a strength workout. Do jumping jacks, high knees, or mountain climbers for a fast heart-pumping session.
There are several apps or online videos that you can use to guide you through bodyweight workouts tailored to your fitness level.
Traveling often provides unique opportunities to stay active outdoors. Depending on your destination, you can hike scenic trails, swim in the sea or hotel pool; try water sports or winter sports depending on the climate. These activities not only keep you fit but also allow you to experience your destination in a fun and memorable way.
When time is limited, focus on short, high-intensity workouts that deliver maximum results in minimal time. A 10–20-minute session can be just as effective as a longer workout.
For example, do a 15-minute HIIT (high-intensity interval training) workout or practice a quick yoga or stretching routine to improve flexibility and reduce stress.
Fitness apps and online platforms are useful tools for staying on track while traveling. Many apps offer guided workouts, yoga sessions, or running plans that require little to no equipment.
Use downtime during your trip to squeeze in some movement. For example: do stretches or yoga in your hotel room before starting your day or take a walk after meals to aid digestion and explore your surroundings.
Staying fit isn’t just about exercise—it’s also about fuelling your body with the right foods. While traveling, it can be tempting to indulge in unhealthy meals, but making mindful choices can help you stay on trac. Pack healthy snacks like nuts, fruit, or protein bars. Choose meals with lean proteins, vegetables, and whole grains. Stay hydrated by drinking plenty of water, especially during flights.
If you’re traveling with others, you may be able to involve them in your fitness routine but only if they are enthusiastic as otherwise, they could have a negative effect on your efforts. You can go for a morning run or walk together; join a local fitness class or group activity or challenge each other to stay active, such as by counting steps or trying new activities.
Be flexible and adapt your routine to your surroundings. For example: If you’re at the beach, do a sand workout or swim in the ocean; if you’re in a city, explore on foot or rent a bike or if you’re in a rural area, go for a hike or try outdoor yoga.
Travelling can be exhausting, so don’t forget to prioritise rest and recovery. Listen to your body and take breaks when needed. Incorporate activities like stretching, meditation, or foam rolling to prevent soreness and maintain flexibility.
Travelling doesn’t have to derail your fitness routine. With a little planning and creativity, you can stay active and healthy no matter where your journey takes you. Whether it’s through bodyweight workouts, outdoor activities, or mindful nutrition, there are countless ways to incorporate fitness into your travels.
Remember, staying fit while travelling isn’t about perfection—it’s about making small, consistent efforts to prioritise your health. By doing so, you’ll return from your trip feeling energised, refreshed, and proud of maintaining your routine.
