Find it difficult to stay fit while traveling during the holiday season and beyond? If you ask me, traveling is one of life’s greatest joys and so is being healthy.
A recent 2024 study even suggests that tourism has the ability to defy premature aging—namely if your itinerary allows you to destress, think on your feet, and explore new terrain. To double down on the health-boosting benefits of taking to planes, trains, and the open road, it pays to prioritize not only rest but also movement.
Ahead, we’re sharing pro tips to help you keep your fitness goals in check while traveling. These easy on-the-go wellness hacks can seamlessly help you stay in shape no matter if you have upcoming plans to see family, jet off to exotic locales, or anywhere in between.
1. Set Goals and Create a Plan for Travel Fitness
To start, figure out what your goals are for staying active while traveling. Do you want to minimize holiday weight gain, continue progress with your existing workout routine, or discover new sites by foot? How about heading back home feeling refreshed and energized? Once you have your goals, map out what it’ll take to achieve them.
“Limit your excuses to not exercise, even while on vacation, by being prepared,” advises Elizabeth Brown, MS, RDN, CPT, a registered dietitian nutritionist, certified personal trainer, and certified holistic chef of The Kitchen Vixen. Discovering your ‘why’ and unpacking the ‘how’ thereafter will help you to strategize and stay motivated.
2. Find Mini Moments for Movement
While you might have a packed itinerary, travel often packs plenty of opportunities to be active (however brief each may be). “Look for ways to use pockets of time during the holiday travel season to incorporate ‘movement snacks’ into your day,” suggests Cassandra Padula Burke, RDN, CPT, a registered dietitian nutritionist, triathlon coach, and owner of Catalyst Performance Lab in Finksburg, MD.
Such opportunities include but aren’t limited to:
- Walking around the airport before boarding or during layovers
- Stretching while waiting to collect your bags
- Taking the stairs instead of the elevator
- Getting off at an earlier subway or train stop to travel by foot
Remember: Exercise doesn’t always have to involve a lengthy one-and-done session, even if that’s your preferred norm. “Focus on staying consistent by [doing] regular, lower-intensity movement during holiday travel, even if it’s 5 to 10 minutes at a time,” Burke shares. Even the shorter sessions will add up so you don’t stray too much from your typical routine.
3. Add Fitness to Your Itinerary
If you want to make fitness a priority while traveling, consciously work it into your schedule. Perhaps this will entail aiming to make it to the hotel gym 2 or 3 mornings a week or seeking out classes (think: yoga, spinning, Pilates, or HIIT) close to where you’re staying. Having to sign up for a class ahead of time also has the built-in benefit of helping you stay accountable for the goals you’ve set. In addition, exploring beyond your go-to classes and instructors can diversify your routine, thus keeping your muscles fired up and guessing what comes next.
Tip: “See if the studios have a one-week introductory offer to get the best bang for your fitness buck,” Brown shares. ClassPass, the Mindbody app, and bigger franchises can also make it simple to discover deals and where to go.
4. BYO Equipment
One of the easiest ways to commit to working out while on vacation is to bring your own equipment. “A jump rope and a few resistance bands are light, take up little space, and can help you stay on course with both your cardio and strengthening routines,” says Brown. Seeing them will serve as props and visual cues to keep up your physical activity.
For an extra treat, Brown highly suggests bringing a mini or collapsible foam roller, too. “Foam rolling can loosen muscle fascia and make you feel like a new person: the kind of person who wants to keep their fitness routine going,” she shares.
5. Do a Bodyweight Routine
To stay active while traveling, don’t underestimate the value of a simple circuit routine—no gym, studio, or props required. Brown suggests taking notes on some key moves from classes or trainers you usually take and using them as mini routines while you’re on the road. “Think sun salutations in yoga, or squats, push-ups, burpees, and glute bridges from your gym routine,” she continues. “You can even go old school and do a gym-class routine: jumping jacks, wall squats, bicycle crunches, and running in place.”
Need some extra guidance? You can always stream videos on YouTube or your fitness app of choice.
6. Dress for Success
To be an active traveler, pack strategically so you can dress the part. Comfortable clothes and footwear are a must, no matter if you’re touring around town or heading to trails. “With proper attire at hand, outdoor activities are always an option,” Brown shares. “Go for a walk or hike and observe local forage and wildlife while getting in your steps.” For those interested in outdoor adventures, she cites puffer jackets and vests that fold into small pouches as great space-saving layering pieces that are perfect for travel.
7. Make Exercise a Social Activity
Employing workouts as a 2-in-1 opportunity to stay fit and social can boost adherence and enjoyment—especially if you’re less enthused to break a sweat or you have a packed schedule.
Burke recommends making movement into a group activity, even if it’s as simple as taking a brisk walk with family or friends before breakfast or after dinner. (Walking after meals will also help facilitate smooth digestion: a particularly attractive perk given the food-filled holiday season, as well as for those hoping to get over travel-induced bloating and constipation.)
8. Fuel Properly
Fitness and food go hand in hand—both of which can take a nosedive when traveling, especially if you don’t have access to a kitchen and need to dine out. Burke recommends packing protein-rich snacks (think: jerky, cheese sticks, protein bars, etc.), which can help you avoid getting hangry and opting for quick-fix, less nutritious fare when you’re on the go.
And don’t forget to prioritize H2O intake, as traveling can easily set you up for dehydration and consequent side effects like headaches and fatigue. “Carry a water bottle and stay hydrated to keep up energy levels,” she adds.
9. Find Your Balance with Travel Fitness
Staying fit while traveling doesn’t have to be akin to a boot camp. While prioritizing exercise is a great idea for your physical health, mood, and overall well-being alike, you can still find a sweet spot that doesn’t veer towards any extreme.
“Combining movement, quality time with loved ones, and a balanced diet (including some of your favorite nostalgic treats) offers a balanced approach to keeping you on track while you enjoy the holiday season,” says Burke.
