Do you find it difficult to stay healthy while traveling during the holidays and beyond? If you ask me, traveling is one of life’s greatest joys, and so is staying healthy. A recent study in 2024 even suggests that tourism has the power to fight premature aging, with itineraries that let you de-stress, think on your feet, and explore new terrain. . To double the health-boosting benefits of planes, trains, and the open road, it’s important to prioritize travel as well as rest.
In the future, we’ll be sharing pro tips to help you maintain your fitness goals while traveling. These easy on-the-go wellness hacks will help you stay in shape seamlessly, whether you’re planning to visit family, fly to an exotic location, or somewhere in between. Masu.
1. Set travel fitness goals and make a plan
First, think about your goals for staying active while traveling. Do you want to minimize holiday weight gain, stick with your existing workout routine, or discover new places on foot? Why not come home refreshed and energized? Or? Once you set your goal, plan what it will take to achieve it.
“Minimize your excuses for not exercising by being prepared, even if you’re on vacation,” says Elizabeth, R.D., certified personal trainer, and certified holistic chef at The Kitchen Vixen. Brown advises. Finding your “why” and then figuring out your “how” will help you strategize and stay motivated.
2. Find small moments of movement
Itineraries may be jam-packed, but trips (no matter how short) are often packed with opportunities to be active. “Take advantage of the downtime during the holiday travel season and find ways to incorporate ‘movement snacks’ into your day,” says RDN, registered dietitian, triathlon coach, and owner of Catalyst Performance Lab in Finksburg. , suggests Cassandra Padula Burke, CPT. , MD.
Such opportunities include, but are not limited to:
Take a walk around the airport before boarding or during a layover Stretch while waiting to collect your baggage Take the stairs instead of the elevator Get off the subway or train at the starting station and walk
Remember: Exercise doesn’t necessarily have to involve long one-off sessions, even if that’s your preferred norm. “While you’re on vacation, focus on staying consistent by getting regular low-intensity exercise, even if it’s only for 5 to 10 minutes at a time,” says Burke. Even short sessions add up so you don’t stray too far from your normal routine.
3. Add fitness to your itinerary
If you want to prioritize fitness while traveling, consciously incorporate it into your schedule. Perhaps this will involve aiming to hit your hotel gym two or three mornings a week, or finding classes near where you’re staying (yoga, spinning, Pilates, HIIT, etc.) . Having to sign up for classes in advance also has the built-in benefit of helping you stay accountable to the goals you set. Plus, exploring beyond the classes and instructors you frequent can help you diversify your routine, keep your muscles activated, and keep you guessing about what’s coming next.
Tip: “Check to see if each studio offers a one-week introductory offer to get the best bang for your buck for your fitness dollars,” Brown tells us. ClassPass, the Mindbody app, and large franchises make finding deals and destinations easy.
4.Bring-in equipment
One of the easiest ways to work out while on vacation is to bring your own equipment. “A skipping rope and some resistance bands are lightweight, don’t take up much space, and can help you stay on track with both your cardio and strength-building routines,” says Brown. Seeing them can serve as props and visual cues to continue physical activity.
For an added treat, Brown highly recommends bringing a mini or collapsible foam roller as well. “Foam rolling loosens the fascia in your muscles and makes you feel like a new person, the kind of person who wants to stick with a fitness routine,” she says.
5. Do bodyweight training
Don’t underestimate the value of a simple circuit routine that doesn’t require a gym, studio, or gadgets to stay active while traveling. Brown suggests taking note of a few key moves from your regular classes or trainers and using them as mini-routines on the go. “Think sun salutations in yoga, squats, push-ups, burpees, and glute bridges in the gym,” she continues. “You can also go old school and do gym class routines like jumping jacks, wall squats, bike crunches, and running on the spot.”
Need extra guidance? You can always stream videos on YouTube or your favorite fitness app.
6. Dress for success
To be an active traveler, pack strategically so you can dress your way. Whether you’re touring around town or heading to the trails, comfortable clothing and shoes are a must. “With the right clothing, you can always enjoy outdoor activities,” says Brown. “Go for a walk or hike and observe local grass and wildlife as you step.” For those interested in outdoor adventures, she recommends a small pouch as a space-saving layering item that’s perfect for travel. We’re talking about foldable puffer jackets and vests.
7. Make exercise a social activity
Embracing working out as a dual opportunity to stay healthy and social can improve your consistency and enjoyment, especially if you’re not keen on breaking a sweat or have a packed schedule .
Burke recommends incorporating even simple exercise into group activities, such as a brisk walk with family or friends before breakfast or after dinner. (Walking after a meal can also help speed up digestion, which is an especially appealing perk during the food-rich holiday season or for those looking to overcome bloating and constipation from traveling.)
8. Fuel properly
Fitness and diet go hand in hand, but both can take a nosedive when you’re traveling, especially if you don’t have access to a kitchen and have to eat out. Burke recommends packing protein-rich snacks, such as jerky, cheese sticks, and protein bars. This will help you avoid getting hungry while you’re out and about choosing quick, less nutritious foods.
Also, remember to prioritize your H2O intake as you can easily become dehydrated while traveling, resulting in side effects such as headaches and fatigue. “Carry a water bottle with you and stay hydrated to maintain your energy levels,” she added.
9. Find balance with travel fitness
Staying healthy while traveling doesn’t have to resemble boot camp. Prioritizing exercise is a great idea for your physical health, mood, and overall well-being, but you can also find your sweet spot without going too far.
“A combination of physical activity, quality time with loved ones, and a balanced diet (including your favorite nostalgic treats) is a great way to stay on track and enjoy the holiday season.” “It gives us a more tailored approach,” says Burke.
