Keeping Fit While Traveling

Authored by Kyle Golden (September 26, 2023)

Traveling for business or vacation can be exciting (and exhausting), but it can easily throw off your daily routine. One of the biggest challenges is sticking to your exercise routine especially if you are prone to jet lag. While it might be tempting to skip your workouts, it's important to maintain your fitness goals. Here are some tips to help you stay on track and keeping fit while traveling away from home.

Find a Gym or Fitness Center

One of the easiest ways to stay on track is to find a gym or fitness center near your hotel. Many hotels have their own gyms, some are nice but many are small and overcrowded. If the hotel gym isn't adequate you can locate gyms near your hotel and see if they have short term memberships. Many gyms offer day passes or temporary memberships, so you don't have to commit to a long-term contract. Also, some programs like ClassPass may have strength training and options for the city you travel to.

You don't have to stick to the conventional gym either. Many cities have fun options like climbing gyms, bootcamps, HIIT workouts, and even sparring studios. Some may have week passes to keep you exercising and staying fit while on your trip or vacation.

Pack Your Workout Gear

Packing your travel workout equipment is a must. If you plan to workout in your hotel room this can include resistance bands, a jump rope, or even a yoga mat. These items take up minimal space in your luggage and can provide a full-body workout.

Download workout apps to your phone or tablet to guide you through a workout routine. Also, check with your hotel to see if they offer in room fitness options. Oh, and don’t forget your workout clothes and shoes.

Enjoy the Surroundings

Finding effective ways to exercise in different cities can be a fun and exciting challenge. Try exploring your surroundings by going for a run or walk in a local park or scenic area. You can also research unique fitness classes or outdoor activities in the area, such as hiking, biking, climbing, skiing, or paddle boarding. Not only will you get a great workout, but you'll also get to experience the local culture in a new way. Don't be afraid to try something new and step out of your comfort zone!

Keep Nutrition in Mind

Traveling can provide an opportunity to try new foods, but it can also be challenging to maintain a healthy diet. With a few tips, you can make nutritious choices.

Research restaurants in the area before your trip and look for those that offer healthy eating options. Making reservations in advance can help you avoid getting too hungry which can lead to poor meal decisions.

If you are having room service in your hotel room, ask for grilled or steamed dishes instead of fried ones, and choose salads or plant-based meals. Most hotels will have a variety of options for many dietary needs, sometimes you just have to ask.

Part of the fun of travel is exploring what the locals eat. Plan ahead and allow for some spontaneous treats, but try to avoid excessive snacking by packing your own healthy snacks for energy, such as nuts, fruits, or protein bars.

It's also important to stay hydrated by drinking plenty of water throughout the day. Lastly, be mindful of portion sizes and calories. Listen to your body's hunger and fullness cues. By making conscious food choices, you can enjoy new places and stay healthy.

The Hotel Room Workout

Of course, sometimes a hotel room workout is your only option while traveling. Having a go to travel workout or two already prepared and printed out can be one less barrier to keeping active. It can be as simple as a list of bodyweight exercises like push ups and lunges.

Here is a sample travel exercise routine using bodyweight exercises. I recommend you create a couple of your own with exercises you enjoy and will actually do - and be mindful of your neighbor below.

Sample Workout (try for three rounds)

• 30 Jumping Jacks

• 10 Push Ups

• 10 Reverse Lunges

• 10 Tricep Chair Dips

• 10 Bodyweight Squats

• 30 Mountain Climbers

• 20 Walking Lunges

• Plank for 30 seconds

• 10 Birddogs

Make Fitness a Priority

When you're traveling for business or pleasure, it's easy to let your fitness goals and diet slip. But by making fitness a priority, you can stay motivated and on track. This might mean waking up early to exercise before your meetings or scheduling your workouts into your itinerary. Remember, exercise is not only good for your physical health, but it can also improve your mental health and productivity.

(Consider this article as general information on health, fitness, and lifestyle. Always consult your physician or health care provider before making significant changes to your diet or lifestyle.)

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Hi, I’m Kyle Golden,

Founder and Coach at Vireo Fitness. For over 16 years I have helped hundreds of clients just like you find their path to better health. Get in touch today and find out how I can help you embrace a better lifestyle and realize your full potential!