Stay Active on the Go: 15 Tips for Traveling

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Traveling opens our eyes to the world’s beauty and diversity. It immerses us in different cultures, food, and traditions. But while traveling can be an enriching experience, it can also challenge our regular fitness routines. How can you maintain an active lifestyle amidst flights, sightseeing, and sampling local cuisines? The good news is with some preparation and creativity, you can stay active and ensure a healthy journey.

1. Plan Ahead

Before embarking on your trip, take some time to research. Does your accommodation have a gym or a swimming pool? Are there nearby parks or running tracks? Familiarizing yourself with these details can help you incorporate regular workouts into your travel itinerary.

Moreover, pack accordingly. Include a pair of comfortable walking shoes, resistance bands, or even a jump rope. These can be lifesavers when there’s no gym around.

2. Make the Most of Sightseeing

Walking is one of the best ways to explore a new city. Not only does it allow you to appreciate the details, but it’s also an excellent form of exercise. Challenge yourself by choosing a bit farther away destinations, or take the stairs instead of elevators in monuments or attractions.

Another way to explore and stay active is by renting a bicycle. Many cities offer bike rental services, making it easier for tourists to cover larger distances while burning calories.

3. Local Active Experiences

Immerse yourself in the local culture by participating in traditional physical activities. Whether it’s taking a dance class in Argentina, trekking in Nepal, or snorkeling in Australia’s Great Barrier Reef, these activities can offer a double reward – experiencing the local culture and staying fit.

4. Incorporate Simple Workouts

Simple exercises can be done anywhere, anytime. Think of bodyweight exercises like push-ups, squats, or lunges. If you have resistance bands, you can incorporate them for added resistance. Dedicate at least 15 minutes daily to these exercises, and you’ll feel the difference.

5. Stay Hydrated and Eat Mindfully

Traveling often means indulging in local delicacies, which can sometimes be calorie-heavy. While it’s okay to treat yourself, be mindful of your portions. Also, keep hydrated. Water can help in detoxifying your body, ensuring better metabolism, and giving you the energy you need for your activities.

6. Attend Local Fitness Classes

Engaging in local fitness classes is not only a fun way to stay active but also an opportunity to meet locals and other travelers. Whether it’s a yoga class on the beach in Bali, a Pilates session in London, or a boot camp in New York City, these classes can offer both a cultural experience and a workout. Attending such classes can give you a structured fitness routine amidst your spontaneous travel plans.

7. Opt for Active Transportation

Instead of hopping onto a bus, train, or taxi, consider more active forms of transportation. Kayaking through the fjords, horseback riding across the plains, or simply walking from one tourist spot to another can add an adventurous touch while burning some extra calories.

8. Be Flexible

Remember, traveling is all about experiencing new things and being flexible. If you miss a workout, don’t stress. Perhaps you can make up for it the next day. It’s essential to listen to your body and give it the rest it needs, especially after long journeys.

9. Pack Portable Fitness Gear

As mentioned earlier, packing light and portable fitness gear can be a game-changer. Besides resistance bands, consider including a travel yoga mat, a collapsible water bottle, or even portable dumbbells. These can be handy for a quick room workout or a session in a nearby park.

10. Remember Your Goals

Getting caught up in the holiday vibe and pushing fitness to the side is easy. However, constantly reminding yourself of your fitness goals can motivate you to stay active while traveling. Keep a journal, set reminders, or even have a travel buddy who shares your fitness enthusiasm.

11. Embrace Technology

Thanks to technological advancements, we have countless tools at our fingertips to help us stay on track with our fitness goals, even while traveling. Consider downloading fitness apps that offer workout routines for various levels and types. Many of these apps have features where you don’t need any equipment, which is ideal for travelers.

Fitbit, MyFitnessPal, and 7 Minute Workout are just a few apps that can track your activity levels, food intake, and offer quick workouts. Furthermore, listening to motivating fitness podcasts or playlists can also push you to go that extra mile.

12. Join Travel Groups Focused on Activity

Many travel groups and retreats focus on activity, from hiking groups to diving clubs. Joining these groups can offer a structured activity plan, ensuring you stay active during your trip. Plus, it’s an excellent opportunity to bond with like-minded travelers and even pick up a new sport or skill.

13. Optimize Layovers

Long layovers can be tedious. But instead of waiting aimlessly at the airport, consider exploring the nearby city or town – if visa policies and time allow. Many international airports offer lockers where you can store your luggage. With that burden off your shoulders, you can freely explore the vicinity, walking or even jogging, turning a boring layover into a mini fitness adventure.

14. Choose Accommodations Wisely

Where you stay can significantly influence your activity level. Opt for accommodations that offer fitness facilities. If that’s not feasible, find places within walking distance of the main attractions or natural landscapes. This proximity can encourage you to walk more.

15. Mind Your Mental Health

Physical activity is essential, as is taking care of your mental well-being. Traveling can sometimes be overwhelming or stressful. Dedicate some time for mindfulness practices like meditation, deep breathing exercises, or simply journaling. Keeping a clear mind can motivate you to remain active and enjoy your travels fully.


Traveling can often disrupt our regular routines, making it easy to sideline our fitness goals. However, as highlighted in this guide, numerous strategies and tips can help you stay active on the go. From planning ahead and packing wisely to embracing technology and choosing the right accommodations, every choice can contribute to a healthier journey.

Travel offers a unique opportunity to break away from the monotony, try new activities, and challenge our bodies in different ways. By incorporating these suggestions, you prioritize your health and enrich your travel experience.

Safe travels, and may each journey bring a wealth of experiences and a stronger, healthier you.


How do I motivate myself to work out while traveling?

Setting specific goals, reminding yourself of the benefits, and incorporating fun local activities can motivate you. Also, remember, every bit counts, so even a short 15-minute workout can make a difference.

Can walking replace my regular workouts?

While walking is an excellent form of exercise, especially for cardiovascular health, it might not provide the same intensity as some workouts. However, if you increase your pace or opt for hikes, it can be a great substitute.

How do I eat healthily while traveling?

Research local cuisines in advance and opt for balanced meals. Remember to include plenty of veggies and lean proteins. Stay hydrated and watch your portion sizes.

Can I maintain my weight while traveling?

You can maintain or even lose weight while traveling by mindful eating and staying active.

Is it safe to run in unfamiliar places?

Always do your research. It’s advisable to ask locals or the hotel staff about safe routes. Also, opt for well-lit places and avoid isolated areas.
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