20 ways to stay in shape while traveling

As a seasoned traveler, I know firsthand how difficult it can be to stay in shape when you’re constantly on the go. Between long flights, unfamiliar food, and lack of consistent routines, it can be a real challenge to maintain a healthy lifestyle. But fear not, because I’ve compiled a list of 20 ways to stay in shape when traveling, so you can keep your body and mind in top shape no matter where your adventures take you. These 20 travel fitness tips will help you tone up and slim down, all while having fun abroad.

1. Free One Day Gym Passes – Many gyms offer free one day passes to new customers. Check with your local gym before leaving on your trip and see if they offer a pass. This is a great way to get a quick workout in and experience a new gym while on the road.

2. Hostels or Hostels with Gyms – Many hostels offer gym facilities or have partnerships with local gyms. Check with your hostel and see if they offer any fitness options. This is a great way to meet fellow travelers and stay fit on a budget.

3. Walking – One of the best ways to stay in shape while traveling is to simply walk. Explore your new surroundings by foot and get in a great workout at the same time. Walk to your destinations instead of taking taxis or public transportation.

4. Running – If you’re a runner, pack your running shoes and hit the pavement in your new city. Not only will you stay in shape, but you’ll also get to see the sights from a different perspective.

5. Body Weight Exercises – No gym? No problem. Body weight exercises like push-ups, squats, and lunges can be done anywhere, anytime. Incorporate them into your daily routine for a quick and effective workout.

6. Exercise Bands – Pack exercise bands in your suitcase or backpack for an easy and lightweight way to workout on the go. Resistance bands can be used for a variety of exercises and are a great way to tone and strengthen your muscles. Here’s a link to the bands I travel with. 

7. Lift Jugs of Water – If you don’t have access to weights, try lifting jugs of water. Fill up large water bottles or jugs with water and use them for bicep curls, shoulder presses, and other exercises.

8. Swim in the Ocean, River, or Pool – Take advantage of any water sources available to you and go for a swim. Swimming is a great full-body workout and can be a refreshing break from the heat.

9. Rent a Bike – Rent a bike and explore your new city on two wheels. Biking is a great way to get some exercise while also taking in the sights.

10. Paddle Boarding, Kayaking, or Other Water Sports – Many destinations offer water sports like paddle boarding and kayaking. These activities not only provide a great workout but also allow you to see your destination from a unique perspective.

11. Eat Healthy – Staying in shape isn’t just about exercise, it’s also about nutrition. Make an effort to eat healthy foods while traveling. Choose fruits and vegetables over junk food, and opt for lean protein sources like grilled chicken or fish.

12. Yoga – Practicing yoga is a great way to stay in shape and destress while traveling. Look for yoga classes or online videos that you can do in your hotel room or outside in nature.

13. Hiking – Many destinations offer beautiful hiking trails that are a great way to stay in shape while also enjoying the great outdoors. Pack some snacks and plenty of water, and hit the trails for a challenging and rewarding workout.

14. Hotel Room Workouts – Don’t have access to a gym? No problem. Use your hotel room as your own personal gym. Do body weight exercises like squats and lunges, and use a chair for tricep dips.

15. Explore on foot: Rather than taking taxis or public transportation, explore your destination on foot. Walking is a great way to stay active, see the sights, and get some fresh air.

16. Take the stairs: Skip the elevator and take the stairs whenever possible. This is an easy way to add some extra steps to your day and get your heart pumping.

17. Find a workout buddy: If you’re traveling with someone, make an effort to exercise together. This can help keep you both motivated and accountable.

18. Rent a bike: Many cities have bike rental services, making it easy to explore on two wheels. Biking is a great way to get some exercise while also seeing the sights.

19. Practice yoga: Yoga is a great way to stay flexible and centered while traveling. Many hostels and hotels offer yoga classes, or you can find classes at local studios.

20. Use a fitness app: There are plenty of fitness apps available that can help you stay on track while traveling. Some popular options include Nike Training Club, Sworkit, and MyFitnessPal.

21. Stay hydrated: Finally, don’t forget to stay hydrated! Drinking plenty of water is essential for overall health and can help keep you feeling energized and focused.

By incorporating some or all of these tips into your travel routine, you can stay in shape and maintain a healthy lifestyle even when you’re on the go. Remember, the most important thing is to listen to your body and do what feels right for you. Happy travels!