Don’t let your fitness goals fly out the window just because you’re going on vacation or traveling out of town for work.
These five tips will help you find ways to squeeze in a workout no matter how busy you are during your trip.
1. Walk or Take the Stairs Whenever Possible
It may be tempting to take an Uber or taxi everywhere during your trip, especially if you’re staying in a location you’ve never visited before. But, think of all the sightseeing (and calorie-burning) you’re missing out on.
If it’s late at night or you’re in an unsafe area, you should, of course, find a ride. If none of these conditions apply, though, why not leave fifteen minutes earlier and take in the sights?
Up the ante even more by making sure you’re taking the stairs whenever possible. It’s not exactly fun, but it’s a great way to fit in some extra movement during the day.
You’re probably eating more indulgently during your trip than you would at home, so why not go the extra mile (literally) to burn those calories?
2. Stretch After Every Flight/Drive
Make it a point to spend a few minutes stretching after every flight or car trip. It’ll help counteract the stiffness that typically comes with spending hours sitting on a plane or in a car. Plus, stretching can help you feel more alert, so you’ll feel ready to take on the next leg of your trip.
Some stretches you should always include in your post-travel routine include:
Downward facing dog
Standing forward fold
Standing quad stretch
Standing side stretch
3. Pack Lightweight Exercise Equipment
If you won’t be staying in a hotel that has a gym attached, you’ll have to get creative with your workouts. Fortunately, there is a lot of lightweight fitness equipment that’s easy to pack in a suitcase and use in even the smallest hotel rooms.
Jump ropes, resistance bands, a TRX, or a forearm-strengthening tool are all great options that will make it easy for you to exercise on the go.
If you don’t have any of these options on hand, you can also get a great workout in using just your body weight. Spend 20-30 minutes doing a circuit workout that includes jumping jacks, push-ups, planks, lunges, burpees, and triceps dips. It’ll be over before you know it!
4. Find a Fitness Class Near You
Depending on your destination, you may be within walking distance of some great group fitness classes.
Look up studios near your hotel and find out if they offer any deals for visitors. You may even be able to get a free guest pass to a gym if you want to try several different classes or just really want to get in a good weight training session.
Since you’ll most likely be staying in a new place, take the opportunity to try something new — don’t just stick to your same old routine.
Want to fit in a workout but don’t want to be shut up in a gym? Consider signing up for a race like a 5K or 10K. You’ll get to spend time outdoors while also experiencing some of the local sites you might not see otherwise.
5. Download a Workout App
Do you feel totally lost in a new gym? Are you unsure of how to structure an at-home workout?
If you’re the type of person who likes to have a strict program to follow, consider downloading a workout app that will give you a pre-programmed bodyweight workout to follow. There are tons of free apps that make it easy to find something that fits your skill level and works within your time constraints.
While you’re downloading apps, consider downloading one to track your food intake, too. It’s easy to overindulge while you’re on the road, and many people find that an app helps them be more aware of what (and how much) they’re eating.
Staying in shape while traveling can be a challenge. But, if you keep these five tips in mind, it’ll be much easier to stay on top of your goals while still enjoying your time away.