Are you finding it difficult to stay fit while traveling during the holiday season and beyond? If you ask me, traveling is one of life’s greatest pleasures and so is being healthy. A recent 2024One study even suggests that tourism has the ability to challenge premature aging – that is, if your itinerary allows you to de-stress, think on your feet and explore new terrain. To double the health benefits of traveling by plane, train and road, it’s worth prioritizing not only rest but also movement.
Below, we’ll share pro tips to help you keep your fitness goals in check while traveling. These simple on-the-go wellness hacks can help you stay fit whether you have upcoming plans to see your family, fly to exotic locations, or anywhere in between.
1. Set goals and create a plan for traveling and fitness
To get started, figure out what your goals are for staying active while traveling. Do you want to minimize weight gain on vacation, continue progressing with your current exercise routine, or discover new places on foot? How about returning home feeling refreshed and energized? Once you have your goals, plan what it will take to achieve them.
“Limit your excuses for not exercising, even on vacation, by being prepared,” advises Elizabeth Brown, MS, RDN, CPT, registered dietitian nutritionist, certified personal trainer, and certified holistic chef at The kitchen slut. Discovering your “why” and analyzing the “how” thereafter will help you strategize and stay motivated.
2. Find mini moments for movement
While you may have a full itinerary, traveling often offers plenty of opportunities to be active (however brief). “Look for ways to use the time during the holiday travel season to incorporate ‘movement snacks’ into your day,” suggests Cassandra Padula Burke, RDN, CPT, registered dietitian nutritionist, triathlon coach, and owner of Catalyst Performance Laboratory in Finksburg, Maryland.
Such opportunities include, but are not limited to:
- Walking through the airport before boarding or during layovers
- Stretch while you wait to pick up your bags.
- Take the stairs instead of the elevator
- Get off at a previous subway or train stop to travel on foot
Remember: exercise doesn’t always have to involve a long, one-time session, even if that’s your preferred norm. “Focus on maintaining consistency [doing] regular, lower-intensity movement during vacation trips, even if it’s just 5 to 10 minutes at a time,” Burke shares. Even shorter sessions will add up so you don’t stray too far from your usual routine.
3. Add fitness to your itinerary
If you want to make fitness a priority while traveling, consciously include it in your schedule. Maybe this means trying to hit the hotel gym 2 or 3 mornings a week or finding classes (think: yoga, spinning, Pilates, or HIIT) near where you’re staying. Having to sign up for a class in advance also has the built-in benefit of helping you stay accountable to the goals you have set. Plus, exploring beyond the usual classes and instructors can diversify your routine, thus keeping your muscles active and guessing about what’s coming next.
Advice: “See if studios have a one-week introductory offer to get the most out of your fitness investment,” Brown shares. ClassPass, the Mindbody app, and larger franchises can also make it easier to find deals and where to go.
4. BYO Team
One of the easiest ways to commit to exercising on vacation is to bring your own equipment. “A jump rope and some resistance bands are lightweight, take up little space, and can help you stay on track with both your cardio and strength routines,” says Brown. Seeing them will serve as support and visual cues to maintain your physical activity.
For an extra touch, Brown highly recommends also bringing a small or foldable foam roller. “Foam rolling can loosen muscle fascia and make you feel like a new person—the kind of person who wants to maintain their exercise routine,” he shares.
5. Do a bodyweight routine
To stay active on the go, don’t underestimate the value of a simple circuit routine—no gym, studio, or accessories required. Brown suggests taking notes on a few key moves from the classes or trainers you usually take and using them as mini routines while you’re on the road. “Think of sun salutations in yoga, or the squats, push-ups, burpees, and glute bridges in your gym routine,” she continues. “You can even go old school and do a gym class routine: jumping jacks, wall squats, bicycle crunches, and running in place.”
Do you need additional guidance? You can always stream videos on YouTube or the fitness app of your choice.
6. Dress for success
To be an active traveler, pack strategically so you can dress appropriately. Comfortable clothing and footwear are a must, whether you’re touring around town or heading to the trails. “With the right clothing on hand, outdoor activities are always an option,” Brown shares. “Go for a walk or walk and see the local forage and wildlife as you follow your steps.” For those interested in outdoor adventures, he cites puffer jackets and vests that fold into small bags as great space-saving pieces perfect for travel.
7.Make exercise a social activity
Using workouts as a 2-in-1 opportunity to stay fit and socialize can increase adherence and enjoyment, especially if you’re not as eager to sweat or have a busy schedule.
Burke recommends turning movement into a group activity, even if it’s as simple as going for a brisk walk with family or friends before breakfast or after dinner. (Walking after meals will also help ease digestion—a particularly appealing benefit given the food-filled holiday season, as well as for those hoping to overcome travel-induced bloating and constipation.)
8. Fuel properly
Fitness and food go hand in hand, and both can take a nosedive when traveling, especially if you don’t have access to a kitchen and need to go out to dinner. Burke recommends carrying protein-rich snacks (think: jerky, cheese sticks, protein bars, etc.), which can help you avoid getting hungry and opt for less nutritious, quick-fix meals when you’re on the go.
And don’t forget to prioritize your H2O intake, as traveling can easily lead to dehydration and subsequent side effects such as headaches and fatigue. “Carry a bottle of water and stay hydrated to maintain energy levels,” he adds.
9. Find your balance with Travel Fitness
Staying fit while traveling doesn’t have to be like boot camp. While prioritizing exercise is a great idea for your physical health, mood, and overall well-being, you can still find a sweet spot that doesn’t veer toward either extreme.
“Combining movement, quality time with loved ones, and a balanced diet (including some of your favorite nostalgic treats) offers a balanced approach to staying on track while enjoying the holiday season,” says Burke.
