Traveling is an exciting way to experience new places, cultures, and people. Whether you’re traveling for business or pleasure, it’s easy to get caught up in the hustle and bustle of airports, hotels, and sightseeing. However, maintaining an active lifestyle while traveling is important for staying healthy and energized. You don’t have to hit the gym every day to stay active; small adjustments can make a big difference. In this post, we’ll share five quick tips for staying active while traveling that are simple and effective.
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1. Use the Stairs Instead of Elevators
One of the easiest ways to stay active while traveling is to choose the stairs over elevators or escalators. Many hotels, airports, and tourist attractions have multiple floors, and walking up the stairs is a great cardio workout that helps strengthen your legs and improves cardiovascular health.
Even if you’re just climbing a few flights of stairs, the benefits add up. Stair climbing engages your muscles, tones your calves, thighs, and glutes, and increases your heart rate. In fact, stair climbing can burn more calories than walking on flat ground, making it an excellent choice for those who want to squeeze in some exercise without taking extra time out of their day.
Additionally, taking the stairs can be a great way to break up long periods of sitting. Whether you’re working in a hotel room or sitting in a conference, getting up and climbing a few flights of stairs will help improve your circulation and prevent the negative effects of prolonged sitting.
How to make it work: Set a goal for the day to take the stairs every time you have the option. If you’re staying in a hotel with many floors, try to take the stairs instead of the elevator whenever possible.
2. Take Walking Tours of the City
Exploring a new city on foot is one of the best ways to stay active while traveling. Walking tours are a fantastic way to experience local culture and landmarks while getting some exercise at the same time. Many cities offer guided walking tours that take you through historical sites, museums, and scenic neighborhoods, allowing you to learn about the area while burning calories.
Walking not only helps you stay active, but it also gives you the chance to see things you might miss if you were relying on public transportation or taxis. Plus, it’s a great opportunity to take in the sights, sounds, and smells of the place you’re visiting, making your experience more immersive.
Even if you don’t join a formal walking tour, consider exploring on your own. Walk to nearby attractions, local cafes, parks, or markets, and take in the beauty of your surroundings. If you’re traveling with friends or family, turn your walks into a fun activity that everyone can enjoy.
How to make it work: Plan your day around walking activities. Start your morning with a walk to explore a new neighborhood, or take an evening stroll to watch the sunset. Use a fitness app to track your steps and aim for 10,000 steps a day.
3. Use Your Hotel Room for Quick Workouts
When you’re staying in a hotel or Airbnb, you don’t need a gym membership or fancy equipment to stay active. Your hotel room can be your personal workout space. Many exercises require little to no equipment, and you can easily squeeze in a quick 10-30 minute workout that will keep you energized for the day.
Bodyweight exercises such as push-ups, squats, lunges, and planks are all effective and can be done in the comfort of your hotel room. If you want to take it up a notch, bring along resistance bands or dumbbells to enhance your workout. You can also use online workout videos, apps, or fitness routines to follow along during your stay.
How to make it work: Set aside a few minutes each morning or evening for a quick workout. A simple 20-minute routine can include exercises like 15 squats, 10 push-ups, 30-second planks, and 15 lunges on each leg. You can adjust the intensity based on your fitness level.
Example hotel room workout:
10 push-ups
20 squats
15 lunges (each leg)
30-second plank
Repeat for 3 rounds
4. Take Advantage of Local Outdoor Activities
Most destinations offer plenty of outdoor activities that provide both exercise and fun. Whether you’re hiking in the mountains, biking along a scenic trail, kayaking on a river, or swimming in the ocean, outdoor activities can help you stay active and enjoy the natural beauty of your destination.
If you’re traveling to a coastal location, try swimming or walking along the beach. In more urban destinations, you can rent a bike and explore the area, or check out local parks for a jog or yoga session. Many cities also have outdoor fitness parks or free public exercise equipment, so be on the lookout for these options.
Outdoor activities are not only great for your body but also for your mental health. Being surrounded by nature has been shown to reduce stress, boost mood, and increase overall well-being. So, make sure to plan some outdoor time during your trip.
How to make it work: Research outdoor activities before you travel. Look for parks, hiking trails, or beaches, and plan your itinerary to include time for these activities. If you’re at a beach destination, pack your swimsuit and plan for a swim in the ocean.
5. Make the Most of Your Travel Time
Travel time, whether it’s a long flight, train ride, or road trip, can be a great opportunity to stay active. Instead of sitting for hours without moving, incorporate simple exercises to keep your body active and reduce stiffness.
If you’re flying, take short walks around the airport when you can. Once you’re on the plane, do some in-seat exercises such as ankle rolls, leg lifts, or seated marches to promote circulation and prevent cramps. For long road trips, take regular breaks to stretch and walk around to keep your muscles from becoming stiff.
You can also use travel time to engage in mindfulness or meditation exercises. These practices help reduce stress, improve mental clarity, and provide a sense of calm and relaxation.
How to make it work: Set a timer to remind yourself to move every 30-60 minutes during your travel time. Even small movements like stretching or walking can make a big difference in how you feel.
Conclusion
Staying active while traveling doesn’t have to be difficult or time-consuming. By making small, intentional choices like taking the stairs, walking through the city, doing quick hotel workouts, enjoying outdoor activities, and using travel time wisely, you can maintain your fitness routine and improve your overall health while on the go. With these five simple tips, you can stay active, energized, and ready to make the most of your travels.
10 Frequently Asked Questions (FAQs)
How can I stay active if I don’t have access to a gym while traveling?
You can do bodyweight exercises in your hotel room, go for walks, or take part in outdoor activities like hiking, biking, or swimming.
How can I stay active while traveling for work?
Make time for quick workouts in your hotel room, take the stairs instead of the elevator, and try to schedule walking meetings or sightseeing after work hours.
What is the best time of day to exercise while traveling?
It depends on your schedule, but mornings are often the best time to get in a quick workout before you get busy with your travel plans.
Can walking be enough to stay active while traveling?
Yes, walking is an excellent way to stay active while traveling. Aim for 10,000 steps a day and try to explore your destination on foot.
Is it possible to exercise during a long flight?
Yes! You can do seated exercises like ankle rolls and leg lifts to improve circulation. Walk around the cabin when allowed.
How can I stay active if I’m in a city with bad weather?
Look for indoor activities like visiting museums, shopping malls, or indoor sports facilities. You can also use your hotel room for workouts.
How can I track my activity while traveling?
Use a fitness tracker or an app to count your steps and monitor your activity level throughout the day.
Can I work out in a hotel room without equipment?
Yes! There are plenty of bodyweight exercises you can do, such as squats, lunges, push-ups, and planks.
How can I stay motivated to exercise while traveling?
Set small goals, track your progress, and remind yourself of the benefits of staying active for your health and well-being.
Can outdoor activities replace a gym workout while traveling?
Yes! Outdoor activities like hiking, cycling, swimming, and walking tours provide great exercise and can be a fun way to stay active while traveling.
