5 Simple Strategies for Staying Fit on the Road

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So, I love working out at home and writing all about home gyms but that doesn’t mean I want to spend all my time at home!! I also love to travel! But I can’t take my Bowflex with me, there is no luggage allowance in the world that would accept that so I have to find other ways to stay in shape when on the road. 

Maintaining an active and healthy lifestyle can be a challenge when you’re constantly on the go. Whether you’re traveling for work or pleasure, it can be difficult to find the time and resources to stay fit and healthy. 

But, with a little planning and creativity, it’s possible to stay active and make healthy choices while traveling. In this blog post, we’ll share some simple tips for staying fit on the go, so you can continue to prioritize your health and well-being even while away from home.

Exercise #1: Bodyweight workouts

One of the best exercises you can do while traveling is bodyweight workouts. These types of workouts require no equipment and can be done anywhere, making them perfect for when you’re on the go. 

Bodyweight workouts are also great for building strength, improving balance and flexibility, and increasing your overall fitness level. Some examples of bodyweight exercises you can do include push-ups, squats, lunges, and planks. 

These exercises can be easily modified to suit your fitness level, so whether you’re a beginner or an advanced exerciser, you can find a way to challenge yourself. Bodyweight workouts are a convenient and effective way to stay active while traveling, so give them a try the next time you’re away.

Push-ups: Push-ups are a classic bodyweight exercise that work your upper body, including your chest, shoulders, and triceps. 

To do a push-up, start in a plank position with your hands shoulder-width apart and your feet hip-width apart. 

Lower your body down until your chest nearly touches the ground, then push back up to the starting position. You can modify the difficulty of push-ups by changing your hand placement (narrower hands = harder, wider hands = easier) or by doing them on your knees instead of your toes.

Squats: Squats are a great exercise for strengthening your lower body, including your thighs, glutes, and calves. 

To do a squat, stand with your feet shoulder-width apart and your arms extended in front of you. Lower your body down as if you were sitting down into a chair, keeping your weight in your heels. Push back up to the starting position and repeat. You can modify the difficulty of squats by using a resistance band or holding weights.

Lunges: Lunges are another great exercise for your lower body, targeting your thighs and glutes. To do a lunge, stand with your feet shoulder-width apart and take a large step forward with one foot. 

Lower your body down until your back knee nearly touches the ground and your front thigh is parallel to the ground. Push back up to the starting position and repeat on the other side. You can modify the difficulty of lunges by holding weights or by doing them on an uneven surface.

Planks: Planks are an excellent exercise for building core strength and stability. To do a plank, start in a push-up position with your hands shoulder-width apart and your feet hip-width apart. Hold this position for 30 seconds or longer, keeping your body in a straight line from head to toe. You can modify the difficulty of planks by holding them for longer periods of time or by lifting one leg or arm off the ground.

Exercise #2: Running or jogging

Another great exercise you can do while traveling is running or jogging. This is a convenient and effective way to get in a good cardiovascular workout, and it’s also a great way to explore a new city or destination.

You can often find a local park or trail to run or jog on. Or, if you’re in a more urban area, you can simply put on your sneakers and hit the pavement to see the sights. 

Running or jogging is a low-impact exercise that can be done by people of all fitness levels, so it’s a great option for staying active while traveling. Just be sure to stretch before and after your run, and bring along some water to stay hydrated.

Of course, many of us like to vacation by the beach, and running on the beach can be a great experience.  It’s a beautiful and scenic way to get in a good workout but there are a few things you need to think about before chasing along the beach.

Soft sand: Soft sand can be more difficult to run on than a solid surface, so you may find that you have to work harder to maintain your pace. This can be a good way to increase the intensity of your workout.

Wear shoes with good traction: Running barefoot on the beach can be tempting, but it’s important to protect your feet from sharp objects like shells or rocks. Opt for a pair of shoes with good traction and support to help you maintain your balance on uneven surfaces.

Watch out for waves: If you’re running near the water’s edge, be mindful of the waves and try to stay away from the wet sand if possible. It can be slippery and harder to run on.

Exercise #3: Swimming

If you’re staying at a hotel with a pool, then incorporating swimming into your exercise routine while traveling is a bit of a no-brainer. 

Swimming is a great full-body workout that can help improve your cardiovascular endurance and strengthen your muscles. It’s also a low-impact exercise that can be easier on your joints than other types of exercise. If you’re not a strong swimmer, you can still get in a good workout by doing things like walking or jogging in the pool, or using pool noodles or kickboards for resistance.

Even if you’re not staying at a hotel with a pool, you may still be able to find a nearby beach or lake to swim in. Just be sure to check the water conditions and take any necessary precautions to stay safe. 

Exercise #4: Yoga or Pilates

Yoga and Pilates are both excellent options for improving flexibility, strength, and overall well-being while traveling. 

These practices can be done in a studio or gym setting, or you can just find a bit of space and get stretching. You can use online resources that offer classes or routines to help give you direction. I know people that always travel with a yoga mat and they have rolled it out in some spectacular settings!

Both yoga and Pilates can be modified to suit your fitness level, so whether you’re a beginner or an advanced practitioner, you can find a way to challenge yourself. 

In addition to the physical benefits, yoga and Pilates can also help you reduce stress and find a sense of calm and balance while traveling. These practices can be especially helpful if you’re feeling overwhelmed or anxious in a new place. 

So, if you’re looking for a way to stay active and centered while on the go, consider incorporating yoga or Pilates into your travel routine.

Exercise #5: Hiking or walking

Hiking or walking is a great way to get in a good workout while also exploring a new destination. To be honest, whenever I go somewhere new I walk for miles and miles taking in the sights without ever really thinking of it as exercise.

But, it’s a convenient and low-impact way to stay active while traveling, and it’s great way to get some fresh air and enjoy the beauty of your surroundings.

If you’re planning to go for a hike, be sure to bring along some water and wear comfortable shoes. It’s also a good idea to let someone know where you’re going and when you’ll be back, in case of any emergencies. 0

5 Tips to Stay Healthy While Travelling

Tip #1: Pack healthy snacks

One of the easiest ways to stay healthy while traveling is to come prepared with your own healthy snack options. It can be tempting to rely on fast food or vending machine snacks when you’re on the go, but these options are often high in sugar, salt, and unhealthy fats. 

By packing your own snacks, you’ll have healthy options available when hunger strikes, and you’ll be less likely to make unhealthy choices. Some good options to pack include nuts, fruit, and protein bars. 

These snacks are portable, easy to pack, and will provide you with the energy and nutrition you need to stay healthy while traveling. 

Tip #2: Find ways to stay active

One of the keys to staying fit while traveling is to make time for physical activity. This can be easier said than done when you’re on the go, but with a little planning and creativity, you can find ways to stay active no matter where you are. Here are a few suggestions for finding opportunities to stay active while traveling:

Go for a walk or run in the morning: Start your day off on the right foot by going for a walk or run in the morning. Not only will this help you wake up and get energized, it’s also a great way to see the sights and explore your surroundings.

Find a nearby gym: If you’re staying in a hotel or Airbnb, chances are good that there’s a gym nearby. Even if you’re not an avid gym-goer, you can still find ways to get in a good workout. Consider using the treadmill, stationary bike, or elliptical machine for a cardiovascular workout, or use the weights or machines to do some strength training.

Explore the city by bike: If you’re in a bike-friendly city, consider renting a bike and exploring the sights on two wheels. This is a fun and active way to see the city and get in a good workout at the same time.

Find local sports or recreational activities: Many cities and towns offer opportunities for sports or recreational activities like basketball, tennis, or beach volleyball. Consider joining a pickup game or renting equipment to get in a fun and active workout.

By finding ways to stay active while traveling, you’ll be able to maintain your fitness level and prioritize your health and well-being.

Tip #3: Stay hydrated

Staying hydrated is crucial for overall health and well-being, and it’s especially important when you’re traveling. Dehydration can cause fatigue, headaches, and other unpleasant symptoms, so it’s important to make sure you’re getting enough fluids. When you’re on the go, it can be easy to forget to drink enough water, so here are a few tips for staying hydrated while traveling:

Carry a water bottle with you: Invest in a reusable water bottle that you can fill up throughout the day. This will make it easier to track your water intake and ensure you’re getting enough fluids plus you won’t have to rely on buying water in single-use plastic bottles. 

Drink water with meals: Make a habit of drinking a glass of water with each meal. This will help you stay hydrated and also fill you up, which can be helpful if you’re trying to watch your weight while traveling.

Stay away from sugary drinks: It can be tempting to indulge in sugary drinks while traveling, but these drinks can actually contribute to dehydration. Stick to water, unsweetened tea, or other low-sugar beverages to stay hydrated.

Drink water before and after physical activity: If you’re planning to be active while traveling, be sure to drink plenty of water before and after your workout. This will help you stay hydrated and prevent fatigue.

Tip #4: Get enough sleep

Getting enough sleep is crucial for overall health and well-being, and it’s especially important when you’re traveling. Being well-rested can help you feel energized, focused, and better able to enjoy your trip. 

It can be challenging to get a good night’s sleep while on the go, especially if you’re in a new place or on a different sleep schedule and there are so many new and exciting things to do that you might find yourself staying up late. Having said that, my days are usually so busy when traveling that I can’t wait to get to sleep! 

Here are a few tips for getting enough sleep while traveling:

Set a bedtime routine: Try to stick to a bedtime routine as much as possible, even when you’re traveling. This might include things like winding down with a book or relaxation exercises, turning off screens an hour before bed, and sleeping in a dark and quiet room.

Bring a travel pillow and earplugs: A travel pillow and earplugs can be helpful for getting a good night’s sleep while on the go. The pillow can help you feel more comfortable in a new bed, and the earplugs can block out noise if you’re in a noisy environment.

Avoid caffeine and alcohol before bed: Caffeine and alcohol can both interfere with your sleep, so try to avoid consuming them in the hours leading up to bedtime.

Take naps if you need them: If you’re feeling tired during the day, it’s okay to take a short nap to recharge. Just be sure to limit naps to 20-30 minutes, as longer naps can interfere with your sleep at night.

Tip #5: Don’t be afraid to indulge occasionally

While it’s important to think about your health while traveling, it’s also okay to indulge in the local cuisine and treats from time to time. Traveling is all about experiencing new things, and that includes trying new foods. Just be mindful of your portion sizes and try to balance indulgences with healthier meals and snacks.

It’s also important to remember that it’s okay to indulge in activities that bring you joy and relaxation, whether that’s lounging by the pool or sipping cocktails at a local bar. Just be sure to find a balance and not overdo it. 

By striking a balance between healthy habits and occasional indulgences, you’ll be able to enjoy your trip to the fullest while still maintaining your overall health and well-being.

Final Thoughts

Staying fit while traveling can be a challenge, but with a little planning and creativity, it’s possible to maintain your health and well-being while on the go. 

By following the tips and exercises outlined in this article, you’ll be able to stay active, hydrated, and well-rested while traveling, and you’ll be able to return home feeling energized and refreshed. 



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