Staying Fit While Traveling

We all know one of the most important aspects of your fitness is being consistent with your diet, exercise, and other healthy habits. A frequent problem faced by my clients is how to maintain that consistency when they need to travel. Regardless if it's for business or pleasure, it is frustrating to feel like your health momentum is going to be disrupted. Incorporating exercise and healthy eating into your travel routine can feel challenging, but with a little creativity and planning, it’s more doable than you think. Here are some strategies to help you stay fit while on the go:

1. Stay on your feet! Whether you're in a city or the middle of nowhere, there are often opportunities for physical activity all around you. Consider going for a walk or a jog in a nearby park, taking the stairs instead of the elevator, or even exploring the area on foot to get your heart rate up while sightseeing. Most of our caloric burn comes from our daily activity, so staying on foot as much as possible is an easy way to keep your metabolism burning.

2. Bodyweight Exercises: If you don't have access to a gym, bodyweight exercises can be extremely effective and can be done virtually anywhere. Push-ups, squats, lunges, and planks require no equipment and can be great for maintaining strength and endurance.

3. Resistance Bands: These are lightweight and portable, making them perfect for travel. You can easily pack a resistance band in your suitcase and use it for a full-body workout in your hotel room or even outside in a park.

4. Short Workouts: If time is limited, opt for shorter, high-intensity workouts. Exercises like HIIT (High-Intensity Interval Training) can be done in 20-30 minutes and can be very effective in maintaining fitness levels.

5. Plan Ahead: Before you travel, research the accommodations and facilities available to you. Many hotels offer fitness classes or have partnerships with local gyms. If you know where you'll be staying, you can also map out routes for running or cycling in the area. My clients who have the most success in maintaining their fitness momentum when traveling always know what type of gym they will have access to, if any. This allows you to set a realistic expectation of what you will be able to accomplish and you can plan accordingly.

6. Schedule It: Just like any other appointment, schedule time for your workouts. Whether it’s a morning run or an evening bodyweight circuit, treating your exercise like an important commitment can help ensure you stick to it.

7. Incorporate Movement into Your Day: Look for ways to include more movement in your daily activities. Take breaks from sitting by standing or walking while on calls, explore your destination by foot or bike, and engage in activities that require physical effort.

8. Find a Workout Buddy: If you’re traveling with friends or colleagues, invite them to join you for a workout. Having a partner can make exercising more enjoyable and can help keep you accountable.

9. Set Realistic Goals: Understand that your routine might not be the same while traveling, and that’s okay. Set achievable goals that fit your travel schedule and circumstances, whether it’s to exercise for a certain number of days or to simply maintain your activity level.

10. Enjoy the Process: Remember that travel is about enjoying new experiences. Look for fun and active things to do in your destination, such as hiking, swimming, or participating in local sports. This way, you can stay active while also immersing yourself in the local culture. I think its important to remember that the fitness we build is about more than just looking and feeling good. A high level of fitness has allowed me to experience some amazing things while travelling.

By incorporating these tips, you can minimize the disruption to your fitness routine while traveling. Ultimately, the key is to be adaptable and to recognize that maintaining your health is a journey, not a destination. With a little planning and creativity, you can navigate the challenges of travel without derailing your fitness goals.

In summary, here’s a quick bullet point list of tips to maintain consistency with your diet and exercise while traveling:

- Prioritize whole, nutrient-dense foods when possible.

- Stay hydrated and alternate alcoholic drinks with water or club soda.

- Engage in bodyweight exercises or resistance band workouts.

- Utilize your environment for physical activity.

- Schedule and plan your workouts ahead of time.

- Incorporate movement into your daily activities.

- Set realistic and achievable fitness goals.

- Find fun and active local experiences.

- Remember that maintaining health is a journey, so be flexible and adaptable.

By following these strategies, you can make your travel experience enjoyable while still honoring your commitment to health and fitness. Thanks for reading!