Staying Fit on the Go: Tips for Active Travelers

Traveling is an incredible way to explore the world, immerse yourself in new cultures, and experience life in a way that you wouldn’t have otherwise. Whether you’re planning to hike through the mountains or explore a new city, traveling can be a fun and exciting adventure. But, when you’re on the go, it can be challenging to maintain your fitness routine and stay healthy. Here are some tips to help you stay active and healthy while traveling.

1. Plan Your Trip Around Physical Activities

One of the best ways to stay fit and active while traveling is to plan your trip around physical activities. If you’re an adventure traveler, consider planning a trip that includes hiking, rock climbing, or other outdoor activities. You can also explore a new city by walking or biking, or try a new sport like surfing or kayaking. Not only will you be staying active, but you’ll also be experiencing the local culture and scenery in a unique way.

2. Pack the Right Gear

Having the right gear can make a big difference in staying fit and healthy while traveling. Pack comfortable, breathable clothing, and appropriate shoes for the activities you’ll be doing. If you’re planning to hike or do other outdoor activities, consider packing a hydration pack, sunscreen, and insect repellent. You can also bring resistance bands, yoga mats, or other fitness equipment to use in your hotel room or outdoors.

Related: The Best Travel Gear for Active Travelers

3. Stay Hydrated

Traveling can be dehydrating, so it’s essential to drink plenty of water. Carry a reusable water bottle with you and refill it throughout the day. You can also hydrate with fresh fruits, coconut water, or herbal teas.

  • Drink at least eight glasses of water per day
  • Avoid sugary drinks, alcohol, and caffeine, which can dehydrate you
  • Carry a reusable water bottle with you

4. Make Smart Food Choices

Traveling can be a great opportunity to try new foods, but it’s essential to make smart choices to stay healthy. Choose foods that are high in nutrients, such as fruits, vegetables, whole grains, and lean protein.

  • Choose healthy, whole foods over processed or fast foods
  • Eat plenty of fruits and vegetables
  • Avoid sugary, fried, or high-fat foods
  • Opt for smaller portion sizes

Related: How to Eat Healthy While Traveling

5. Stay Active During Your Travel Days

Even if you’re spending long hours on a plane or in a car, there are ways to stay active during your travel days. Take frequent breaks to stretch your legs and move around. You can also do simple exercises like squats, lunges, or pushups in your hotel room or at rest stops.

Related: How to Stay Active During Long Travel Days

6. Find Fitness Facilities

If you prefer to work out in a gym or fitness center, do some research before you travel to find facilities in the area. Many hotels offer fitness centers, but you can also find local gyms or yoga studios in the area. You can also check out fitness apps or online classes that you can do in your hotel room.

7. Take Advantage of Your Environment

When you’re traveling, you have the opportunity to explore new environments and try new activities. Take advantage of your surroundings by exploring the local scenery on foot, bike, or kayak. You can also try outdoor activities like hiking, rock climbing, or surfing. Not only will you be staying active, but you’ll also be experiencing the local culture and scenery in a unique way.

Related: The Best Outdoor Activities for Active Travelers

8. Make Time for Recovery

Traveling can be exhausting, and it’s essential to make time for recovery. Schedule rest days into your itinerary to allow your body to rest and recover. You can also try activities like yoga or stretching to help your muscles recover from physical activities.

9. Practice Self-Care

Traveling can be stressful, so it’s essential to take care of yourself mentally and emotionally. Practice self-care by meditating, journaling, or practicing yoga. You can also take time to relax and enjoy the local culture by visiting a spa or taking a leisurely walk.

10. Stay Motivated

Staying motivated to exercise while traveling can be challenging, but it’s essential to stay consistent with your fitness routine. Set goals for yourself, like hiking to the top of a mountain or running a 5k, to keep yourself motivated. You can also join local fitness groups or find a workout buddy to help keep you accountable.

Related: How to Stay Motivated to Exercise While Traveling


Q: How can I stay fit while traveling on a budget?

A: Staying fit while traveling on a budget is possible. You can take advantage of free outdoor activities like hiking or exploring the city on foot. You can also find local parks or free fitness classes in the area. If you prefer to work out in a gym, look for hotels or hostels that offer free fitness facilities.

Q: What are some easy exercises to do in a hotel room?

A: There are many easy exercises you can do in a hotel room, including squats, lunges, pushups, and planks. You can also use resistance bands or a yoga mat for additional exercises like bicep curls, leg lifts, or yoga poses.

Q: How can I stay active while traveling for business?

A: Staying active while traveling for business can be challenging, but it’s essential to prioritize your health. You can schedule time for exercise during breaks or after work. You can also find local fitness facilities or workout in your hotel room.

Additional Resources

The Bottom Line

Staying fit and healthy while traveling can be challenging, but it’s essential to prioritize your health and wellness. By planning ahead, making smart food choices, staying hydrated, staying active, and taking time to recover, you can stay fit and healthy while traveling. Remember to take advantage of your environment, practice self-care, and stay motivated to keep yourself on track. With these tips, you can enjoy your travels while maintaining your fitness routine and staying healthy.