Maintaining an exercise routine while away can be a challenge. Nevertheless, continuing your routine or adapting it for your new location is possible. All you need is motivation, a strategy, and a little creativity. You may even be planning to use your travel time as an opportunity to start a fitness routine! Regardless of the reason, try some of these tips to stay active while traveling.
- Pack accordingly. Ensure you have all of the athletic gear you need to work out comfortably.
- Pack comfortable, weather-appropriate clothes, socks and athletic shoes.
- Bring your swimsuit if you have access to a pool, lake, or beach.
- Plan ahead. Once your trip gets underway, it may be hard to find the time to exercise. Set your expectations beforehand and commit to a SMART goal—one that is specific, measurable, attainable, realistic and timely. For example, commit to walking for 30 minutes, in the morning, Monday, Wednesday and Friday the week you’re away.
- Share your goal. Traveling with others? Chances are there is someone with a similar goal who would be more than happy to be a source of accountability and help keep you company in your exercise pursuits.
- Get familiar with your destination. Check the area for gyms, parks, pools, beaches, lakes, golf courses, walking trails or bike rentals. Knowing the opportunities for activity before you go can help you create, and follow through on, your plans to be active.
- Talk to the hotel or resort concierge to see if they offer any complimentary fitness classes or physical activities.
- Be adventurous. If you’re traveling for leisure, plan to do activities you may not normally have access to like hiking, surfing, kayaking, or canoeing.
- Find exercises that require little to no equipment. For example…
- Go for a walk, jog, bike ride, run, or swim and get your heart rate elevated.
- Perform push-ups or planks to strengthen your upper body and core muscles.
- Squats and lunges are a perfect workout for your legs and butt.
- Tone your arms with tricep dips, using your body weight and a chair
- Work your core muscles with crunches or banana abs.
- Bring a resistance band for a quick workout to strengthen and stretch your muscles.
- Perform simple strength training exercises using water bottles to mimic hand weights.
- Pack an exercise DVD or download a video on your phone, computer or tablet.
- Keep moving as often as you can. Reducing sedentary behavior, even when on vacation, is good for your health.
- If you’re waiting for public transportation such as a plane or train, walk around or stand while waiting to board.
- Every hour, when possible, get up and walk down the aisle of the plane or train.
- If you’re driving, try to make frequent stops to walk or stretch.
- Lounging on the beach? Take a walk to the water every so often or take a walk down the beach.
- Take the stairs rather than the elevator.
- Use an app to stay motivated. Try apps such as: the 7 Minute Workout, Zumba Dance, Fitocracy, Fitness Builder, Daily Workouts, RunKeeper, and so much more!
- Don’t overdo it. While you may have more time to exercise when away from your normal routine, especially if you’re on vacation, resist the temptation to go crazy. Allowing your body time to recover is important to prevent injury as well as get the most from your workout.
Remember: Always check with your doctor prior to starting a new exercise routine.
Are you looking for additional fitness information or healthy travel strategies? If you’re a Health Advocate member with access to our Wellness Coaching program, call us today to connect with a Wellness Coach for more tips.