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More Than Our Story
Staying Fit While Traveling
Table of Contents
If you’re like me, travel can be one of life’s great pleasures, but it can derail regular routines, including fitness. While I may not be able to keep up my regular training, it doesn’t mean maintaining my health and fitness have to take a backseat. With some planning and creativity, staying fit while traveling is achievable, enjoyable, and a great way to mix up your exercise routine. Here’s a guide to help you stay active and feel your best no matter where your adventures take you.
Plan Ahead
One of the best ways to stay fit on the road is to plan. Before you travel, research your destination to find out if there are fitness-friendly amenities:
- Hotel Gyms: Many hotels have well-equipped gyms. If working out in the gym is essential, ensure your accommodation offers one.
- Local Parks: Parks are perfect for jogging, bodyweight exercises, or practicing yoga in the fresh air.
- Local Pools / Ocean: Besides looking for local pools, if you’re like me and love to swim in open water, your destination is by the coast, and the climate and water temperature allow you to jump in the ocean!
- Fitness Classes: Look up local gyms or studios that offer drop-in classes for yoga, Pilates, spinning, or other group fitness activities. I love trying out new CrossFit gyms to see how different affiliates run their ‘box’.
Planning and having multiple options mapped out before you arrive makes it easier to keep up your fitness routine while exploring a new place.
Pack Fitness Gear
When traveling, luggage space is precious. However, packing a few essential pieces of fitness gear can make a world of difference:
- Running Shoes: Comfortable shoes for walking, hiking, or running are necessary. They can also double up as casual footwear. Make sure to pack any braces or support gear that you would typically use.
- Yoga Mat: A foldable travel mat is excellent for enjoying yoga or bodyweight exercises.
- Jump Rope: Easy to pack and an excellent way to get in a quick cardio session in small spaces, whether in your hotel room or a nearby park.
- Resistance Bands: Lightweight and versatile, resistance bands can be used for strength training exercises anywhere.
Incorporate Fitness into Your Travel Activities
Sometimes, the best way to stay fit is to make physical activity a core part of your travel experience:
- Go on Adventure Activities: Try active excursions like biking tours, kayaking, paddleboarding, or rock climbing.
- Join a Local Fitness Community: Some cities have running clubs or fitness meetups. These are great ways to meet locals and stay active.
- Try Something New: Many destinations offer unique fitness experiences, from beach yoga in Bali to surfing in Hawaii. Don’t be afraid to try something new and exciting.
Two Feet and a Heartbeat
Walking and running are some of the simplest and most effective ways to stay active while traveling. It’s also an excellent way to explore a new destination:
- Walk Instead of Taking Transportation: If your destination is walkable, skip the bus or taxi and enjoy the sights on foot.
- Walking Tours: Many cities offer guided walking tours. These can be a fun way to get in some steps while learning about the local culture and history.
- Hiking/Running: Take advantage of hiking and running trails, especially when you’re in a nature-rich location. Not only are you getting in your physical activity, but you also get to explore a new location and adventure.
Bodyweight Workouts
When you don’t have access to a gym, bodyweight exercises are a fantastic way to stay fit. In just 15-30 minutes, you can get a full-body workout in your hotel room or outdoors.
Consider this quick routine:
- 20 Push-ups: Targets chest, shoulders, and triceps
- 20 Air Squats: Great for legs and glutes.
- 1-Minute Plank: Works the core, shoulders, and back.
- 20 Burpees: A full-body cardio workout.
- 20 Lunges: Strengthens legs and improves balance.
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For more bodyweight workouts, check out the Bodyweight Workouts section of this website.
Stay Active During Transit
Long flights, train rides, or car journeys can leave you feeling stiff and tired. Combat this by incorporating movement into your transit time:
- Stretch Regularly: Stretching every hour can help keep your muscles loose and prevent stiffness.
- Airport Workouts: Many airports have walking paths or designated areas to stretch or do light exercises while waiting for your flight.
- Walk the Cabin: On long flights or train rides, walk the aisle every couple hours to keep your blood circulating and avoid stiffness.
Stay Hydrated
Traveling, especially flying, can dehydrate you, leading to fatigue and sluggishness. Carry a refillable water bottle and make a conscious effort to drink water throughout the day. This is especially important in hot or dry climates or when engaging in physical activity.
Make Healthy Food Choices
Eating healthy on the go can be challenging, especially with the temptation of fast food and rich local cuisines. However, you can make intelligent decisions that keep you energized without feeling weighed down:
- Make Smart Choices: Choose meals with lean proteins, vegetables, and whole grains to maintain energy and well-being.
- Pack Healthy Snacks: Nuts, fruits, protein bars, or whole-grain crackers are excellent travel snacks that provide nutrition without empty calories.
- Practice Portion Control: Indulging in local delicacies is okay, but moderation is key.
Prioritize Rest and Recovery
Travel can be exhausting, so listening to your body is essential. If you’re feeling jet-lagged or tired, allow yourself time to rest. Proper sleep is necessary for recovery, immune health, and overall energy levels. Without enough rest, your body won’t perform at its best, even if you work out regularly.
Maintain a Flexible Mindset
The most important tip is to be flexible with your fitness routine. Traveling often means irregular schedules, different time zones, and unexpected changes. While it’s essential to maintain healthy habits, it’s also crucial to be adaptable. If you can’t get in a full workout, that’s okay – focus on staying active in more minor ways, like taking a long walk or doing a quick 10-minute workout.
Conclusion
Staying fit while traveling is all about balance, creativity, and flexibility. By planning, staying active with bodyweight workouts, walking, eating mindfully, and staying hydrated, you can maintain your fitness and enjoy your journey to the fullest. Whether traveling for business or pleasure, these tips will help you return home feeling healthy, refreshed, and recharged. Safe travels!
Daniel
Daniel is an extremely curious person, a wealth of random knowledge and facts. Extremely passionate about a vast array of interests ranging from health to history, science to athletics, everything culinary and the list goes on. Trust us, you would want to be on his team for Trivial Pursuit.
Daniel is also years into his battle with brain cancer. He experienced a seizure while on a Zoom call at work in late 2020 and quite literally, his life changed within minutes. After his operation he started to talk about his story but had always known it was more than just him. From then, More Than Our Story became a PROJECT that has evolved into the starting point it is today.
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