Top fitness tips for staying active while traveling
Adventure is essential, and traveling doesn’t have to mean hitting pause on your fitness routine. Instead, it’s a chance to turn your trip into a full-body adventure.
Discovering fun and inventive ways to keep moving on the road can be one of the most rewarding parts of traveling. No need to worry about finding a gym or sticking to a rigid workout schedule — with a bit of openness and planning, you can keep moving and feeling great, no matter where you go.
Here are some simple, fun ways to stay active while traveling and tips for making every step intentional and enjoyable!
Take to the streets
One of the best ways to stay active on the road is by embracing walking. Whether exploring a bustling city, wandering through a charming neighborhood, or trekking through a national park, your legs are your best travel companion. Walking lets you take in the sights, sounds and smells of a new place, turning every step into an exciting scene. You might stumble upon cool neighborhoods, shops and restaurants that you could easily miss by car. It’s these chance moments that can lead to some of the best travel stories.
Pack comfortable shoes (and maybe some inserts), and let your feet lead the way. You’ll be surprised at how much walking you can do without realizing it!
Make your hotel a mini gym
Don’t let hotel room walls box you in. You don’t need much space or fancy gear to do a quick workout; even a 10-minute routine can boost your mood and keep your muscles in check. Bodyweight exercises like squats, lunges, push-ups and planks are all you need to get your heart pumping.
Make it a habit to squeeze in a short workout first thing in the morning or before bed (especially some restorative yoga). You’ll feel accomplished and in tune with your body each day.
Turn sightseeing into a sweat sesh
Many cities offer walking or biking tours that are perfect for active travelers. These tours not only get your steps in, but they also provide a unique way to experience the local culture and history while potentially meeting fellow out-of-towners.
Look for trails, nature walks or water activities like kayaking that take you (safely) off the beaten path. You’ll get your heart rate going and experience the natural beauty of your destination in a whole new way.
Don’t forget to check weather conditions, share your plans with someone, and carry safety gear, especially during solo excursions. Before you head out, ask locals or check online for bike rental spots or hiking trails nearby.
Pack resistance bands
Resistance bands are a travel game-changer. They’re lightweight, easy to tow, and versatile enough for a full-body workout. You can use them for a quick strength training session anywhere — in your hotel room, at the park, or even in an airport lounge. Their convenience and versatility empower you to maintain your fitness routine on the go, keeping your body strong and ready to take on any activity.
Keep your resistance bands in your carry-on or luggage to always be able to sneak in a mini workout. (An excellent option for long layovers!)
Stay hydrated
Hydration is key to feeling your best on the road, especially when keeping active. Water keeps your body moving, supports your muscles, helps you recover faster and flushes toxins from the body (extremely necessary in new environments).
Opt for high-quality, ionized water, such as Kangen Water. Ionized water is easier for the body to absorb, making you feel more energized, clear-headed and ready to take on any activity.
Ensure you drink water before and after workouts to improve hydration, and always carry a reusable water bottle with you.
Pro tip: I take my trusty K8 on most excursions! It’s super easy to connect. I also usually fill two large water bottles to take through the airport. Since it is medical-grade water, you can carry it through security. It just has to be tested.
Try local fitness classes
One of the best parts of traveling is trying new things. Look for local fitness classes or activities that will get you going in a fun, culturally immersive way. From beachside yoga to local dance lessons to organized trail runs, there are endless ways to incorporate new movement into your trip. Plus, you’ll get a taste of what full-time area residents do to stay fit — and maybe even make a few new friends.
Check out community centers, hotels, or social media for local fitness events or classes. You can use translation apps or ask your hotel concierge for assistance in finding these opportunities. You might discover a new workout or activity that you love!
Use active transportation
Active transportation, like biking, is a great option when you’re tired of being on foot. Many cities have bike-sharing programs that make getting from place to place easy. The added benefit? You’ll see more of the city like a local.
Set realistic goals
Simplicity is the secret to staying active on the road. Instead of worrying about maintaining your usual workout routine, focus on small, achievable aspirations—like getting 30 minutes of daily activity or hitting your daily step count. Setting these manageable tasks can motivate you to incorporate movement into your day and encourage you to keep going even on the busiest days.
Track your activity with a fitness app or pedometer. Monitoring progress can spark that extra push to keep up, even when time is tight.
Parting thoughts
Staying active while traveling doesn’t have to be a hassle. Your trip can become a full-on fitness adventure with thoughtful planning and adaptability. Whether strolling through cobblestone streets, biking through city parks, turning your hotel room into a workout zone or hydrating with high-quality water, there are endless ways to stay fit in a foreign environment. The secret is making movement a part of the path, not something you squeeze in when you have the time.
Next time you hit the road, make a pact to stay active. Your body will feel more alive, and your quest will unfold in ways that surprise and energize you and, most importantly, remind you of your capabilities.