Health And Wellness

How to exercise while traveling? 9 Amazing Tips!

exercise when traveling

Are you planning a new trip but worried that your fitness routine will get disturbed and you won’t be able to exercise while traveling?

Well, when we talk about exercise, most people picture the scenario of torturing themselves with the heavy gym equipment. But the truth is, your gym routine cannot make you miss out on those heavy adventures.

If you want to take both things side by side, you’re in the right place. While staying active and healthy, you can still focus on your exercise while traveling. Don’t worry about the cardio and heavy gym equipment you might miss out on. We’ve got better things planned for you!

So, let’s get into the details of how to exercise while traveling.

1. Start with a power walk

 We cannot neglect the magic of a power walk, especially in the morning. Also, what’s better than exploring the new city at sunrise?

So, a great way to start your fitness journey while traveling is with a power walk. You can get up early in the morning and take a walk or run around your area at sunrise. In this way, you’ll be able to witness the beautiful cities at sunrise, and get geared up for the day ahead.

2. Make it fun with outdoor activities

If you cannot hit the gym while traveling, going for a hike is a great idea. Hiking has a lot of benefits, some of which are similar to exercising in the gym.

Apart from this, hiking is a great idea to connect with nature and explore the beauty of the mountains. 

If hiking cannot be a part of your traveling journey, you can try other fun outdoor activities like swimming and running.

If all of these aren’t possible, you can just stroll around the city on a bicycle.

Whatever exercise you choose, make sure it’s fun for you and involves physical movement so that it can mimic your gym routine.

3. Take your vitamins and supplements

Getting sick while traveling is a bad experience. So, make sure you have a strong immune system, and take your medicines with you in case you get sick.

Vitamins and supplements will provide nutritional value. If you take protein shakes daily, you can take them while traveling as well for a quick energy boost.

Apart from this, supplements which contain vitamins like vitamin C, B-complex, and vitamin D will help keep your immune system strong.

4. Plan out your meals

meal planning

What’s better than trying new cuisines while traveling?

Well, it’s definitely an experience of its own. But make sure that you don’t overindulge yourself into eating and forget that you need to monitor your diet as well.

While it’s true that you shouldn’t starve yourself, and you might feel more hungry as you hike and run, you should be careful about your calorie intake.

If your traveling involves a lot of sitting, you need to control your meals. However, if you’re doing a lot of exercise, it’s fine to eat like your regular routine.

For a personalized plan, you can use ChatGPT for meal planning.

Also, if you cannot find foods with natural protein, you can try protein powders to get the nutritional value.

5. Hit the local gym

If your traveling involves staying at a place for a few weeks or months, we recommend hitting the local gym to stay on track of your fitness journey.

In fact, some local gyms also offer a day pass, so you can go and use the equipment for a few days without having to pay for the whole month.

Also, don’t worry about the gym anxiety making you step back on your first day. You can always overcome gym anxiety with simple tips!

6. Plan your own workout

home workout

If hitting the local gym or outdoor activities aren’t your favorite, there are tons of other exercises you can do while traveling.

In this case, we recommend planning your own customized workout. While it’s true you will not get the same gym equipment, you can also switch to other similar exercises with the same benefits.

Exercises like lunges and push-ups don’t require much equipment and you can do them almost anywhere- in your room, the park, or the beach.

A great suggestion for a traveling workout plan includes:

  • 10 bodyweight squats
  • 10 pushups
  • 10 lunges
  • 10 reverse crunches
  • 10 backpack lifts

All of these exercises should be done in 3 sets. If you incorporate them in your travel routine, you’re good to go on your fitness journey. However, you can also customize this plan and make changes, depending on your goals.

Apart from this, you can also do other exercises whenever you’re free. These can include pushups, pull-ups, and squats. Still, it’s better to plan your workout with the required exercises and workout according to it.

7. Consider yoga and meditation


Yoga and meditation provide several health benefits. Especially if your traveling involves a lot of hassle and chaos, taking out time in the morning for yoga will help you stay relaxed and focused for the rest of the day.

Yoga is also a great option if you’re going into nature or scenic places. Breathing the cool and fresh air while doing yoga and meditation is a great idea to keep yourself fresh and active.

8. Stay hydrated

Staying hydrated is the key to staying active, especially if you’re traveling during summers. 

You should go outside on foot most of the time, and keep a water bottle with you to stay hydrated. It is because your body loses electrolytes by sweating, and it’s necessary to drink water. 

9. Get enough sleep


It’s understandable that traveling will make you lose sleep and you might not be able to rest. However, it’s important to recognize the importance of sleep, and make sure you get better sleep.

If you’re already sleep-deprived, you won’t feel active enough to do exercises. In fact, your body will be physically tired, and you might not be able to enjoy the trip as well.

Take-away message

Exercising and traveling can seem to be the polar opposite, but with effective techniques and the right approach, you can exercise while traveling as well.

Our guide on how to exercise while traveling contains the important guidelines to make things work. As we’re already busy during the trip, you may find it difficult to manage your plan. 

You don’t have to worry about that.

Even simple exercise daily can help you stay fit.

So, make sure you add these exercises in your travel plan, and follow them to stay on track of your fitness routine.

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