Traveling is a wonderful way to explore new places, learn about different cultures, and broaden your horizons. However, do you find it challenging to maintain your fitness routine while on the go? If so, you are not alone. Finding the motivation to exercise when you are away from home can be tough, especially if you live in a hotel or apartment without access to a gym. Different schedules and distractions can also add to the struggle, making it easy to skip your workouts.
But fear not! The good news is that it is possible to exercise and maintain your fitness routine, no matter where you are. In this blog post, we will share five simple tips for quick exercises on the road to help you stay active and fit while traveling. So, let's get started!
1. Prioritize Consistency over Intensity for your Travel Workout
The key to staying fit while traveling is consistency, not intensity. It is better to do a little bit of exercise every day than to go all out and burn yourself out.
Doing a bit of exercise every day is better than working out a lot once or twice a week. So even if it is just a 10-minute workout in your apartment or hotel room, ensure you do something every day. Remember, you are in this for the long haul, not just a quick sprint.
Fitness apps like Fitbod can help you maintain consistency in your workouts, regardless of location or equipment access. Fitbod allows you to easily switch between different gym profiles and adjust your routine to fit your travel circumstances. Remember, you are in this for the long haul, not just a quick sprint.
2. Simplicity and Flexibility
Maintaining your fitness routine when traveling is crucial to stay healthy and active, but finding the time or equipment you need can be challenging. Whether on vacation or on a business trip, keeping up with your workout routine may seem impossible. However, by being flexible and keeping it simple, you can still get your daily dose of exercise even without your regular gym equipment.
Rather than stressing about the lack of equipment or machines, keeping it simple and finding ways to stay active is better. Walking or doing bodyweight exercises can be a great alternative. For example, you can do squats, lunges, push-ups, or sit-ups, which require no equipment and can be done anywhere.
Another effective way to simplify your workout routine is by picking two exercises and setting a timer. For instance, you could try doing 10 push-ups and 10 squats, as many rounds as possible in 10 minutes. And in the next workout, you challenge your number.
3. Resistance Bands: Your portable Gym on the Go
Resistance bands? Oh, we love them! They are small, lightweight, and can provide hundreds of exercise variations. Plus, they are inexpensive, with a set of bands costing as little as $20 on Amazon.
Bodyweight-only exercises are great, but at some point, you can not keep doing more and more reps endlessly. Resistance bands provide progressive tension, meaning the more you stretch them, the more resistance they offer. This is great for progressive overload, allowing many training variations with limited equipment.
They might not be as good as a gym, but for the price and size, they are pretty damn great! Check our guide on Resistance Bands for more insights.
4. Discover Local Gyms for Travel Workouts
Finding a gym near your accommodation can be a game-changer in maintaining your fitness routine when traveling. It is worth checking out their offerings as most gyms offer day or week passes. Also very common are the free trials, which means you can try it out for free before committing to a membership.
Bring your gym essentials, such as a water bottle, towel, and headphones, and ask the front desk at the gym about their day passes and if they offer a free trial. However, it is important not to take advantage of their trust in providing you the free day pass, as it is still a business.
An even better option is relying on companies such as BODDY or Hussle, which offer discounted day passes to premium gyms in major cities. In addition, their platform provides access to multiple gyms, classes, and other fitness activities, allowing you to try different options in the same city to find one that suits your needs and preferences.
5. Do not forget Common Sense when Exercising on the Go
You do not have to follow a strict training regime. But, of course, it helps to have a plan and to block time for your (daily) workouts. Do what makes sense based on where you are and what you have access to.
If you are staying in a hotel with a gym, use it. If you are in an Airbnb up a steep hill, try to run it. If you have access to a swimming pool, go for a swim. Staying active can be that simple, do not overcomplicate it.
And most importantly, "make it fun!" This one is often overlooked but is so vital. Stop stressing about your workout and make it fun. Grab a friend or colleague, put some tunes on, and make your workout fun. You could also try something new, like a dance class or yoga session, to keep things interesting.
BONUS: Exercise when Traveling
In addition, start incorporating two more simple guidelines into your fitness routine. This can help you stay on track and achieve your fitness goals while on the road.
Firstly, aim for 10,000 steps a day. Walking is an easy way to increase your daily activity level. Research shows that walking 10,000 steps a day can improve cardiovascular health, reduce the risk of chronic disease, and aid in weight management. Try to walk whenever possible, whether exploring a new city, taking a break from work, or walking to your destination instead of taking a cab.
Secondly, consume enough protein to support muscle recovery and growth. Aim for 0.7-1g of protein per pound of body weight, depending on your fitness goals and activity level. Protein-rich foods like eggs, chicken, fish, beans, and lentils can easily be found in most restaurants or grocery stores, making it easy to stay on track even when you are away from home.
Some final words
Exercising when traveling may seem daunting, but it's important to maintain consistency to stay healthy and energized. Remember, consistency is key, so focus on doing a little bit every day rather than going all out on one day and burning out.
To make it even easier, you can use HotelGyms.com to find and book hotels with a gym, ensuring you have access to the equipment you need for your workouts during your travels. So do not let travel be an excuse to skip your workouts - with a little planning and dedication, you can stay on track and achieve your fitness goals no matter where you are.