As a frequent traveler as well as a fitness instructor, many friends have asked me for tips on how to stay fit while traveling the world. While it may not always be possible to commit to my typical workout routine while abroad, I have found a number of ways to keep active on my trip and come back feeling like I’ve kept my muscles toned – nomatter if that trip is for one week or one month. Below I will share my Top 10 Tips on Staying Fit While Traveling the World.
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As some of you already know, I’m heavily involved in the fitness world as a certified aerial instructor, which means my typical workout routine is quite intense!
However, as a world traveler, long flights and different time zones can sometimes wreak havoc on my schedule and my body, leaving me with nothing that resembles a “routine” whatsoever.
So how do I deal when my training is derailed? How do I ensure that I’m still feeling strong and toned once I return home – even if I’m gone for a month or more?
Let me share the 10 tips I’ve found that help me stay in shape while traveling the world, which I’m sure will help you as well! Whether you are an adventure traveler or a bit more low-key, there will be something for you on this list.
1. “Built-In” Walking and Hiking
Let’s start with the most obvious.
Whether you are traveling to a historical city, or the mountains, or the desert, you are likely to have some “built-in” opportunities for fitness.
For example, if you are visiting Florence, Italy, you are likely to be walking more than you do in a normal day at home, from museum to gelato shop to cathedral. Though it’s not an intense workout, walking is a great way to wake your muscles up and breathe fresh air after a (presumably) long plane ride.
Additionally, when you’re walking around the city, you’re getting those steps in while not feeling like you’re sacrificing hours of your vacation or choosing between seeing the sites or visiting a gym. Multitasking!
On the other hand, if you are on a mountain retreat or in one of the world’s beautiful state parks, hiking over the desert or mountainous terrain is another built-in opportunity for a work-out. Hikes are especially great because, while they may be simply “walking outdoors”, usually you will be covering different hills and grades on your hike which will get your heart rate up as you enjoy the breathtaking scenery.
Plus, can you really beat exercising outdoors? If you’re a nature lover like me, the answer is no.
2. The Ocean is a Playground
I’ve never been the type to lay out in the sun all day. If I have a good book, I can do it for a while, but I get bored. I get hot. I get to thinking “What’s next?!” fairly quickly.
Whether you are antsy like me, or you really enjoy lounging on the beach, the ocean is a natural playground. Don’t forget to go dive through the waves; snorkel and explore the wildlife; surf; paddle-board; swim!
The same goes for the swimming pool, too. Swimming is not only a great way to work your muscles, but it’s such a fun time if you’re with friends and so refreshing if it is incredibly hot outside.
Race some friends in laps or see if you can do underwater handstands in both deep and shallow water. You’ll end up getting a killer workout without even realizing it.
3. Pack a To-Go Workout Tool
There are so many small and transportable tools that you can bring in your suitcase if you plan ahead. And, usually, these can all be stowed in your carry-on luggage (which is a must for me, as I tend to travel carry-on only 99% of the time).
What’s great about this technique is, then you have everything you need to workout with you the entire time you travel, whether your moving hotels or cities throughout your trip.
My top two pack-ahead tools to stay fit while traveling are:
- A Jump Rope. Super light and compact. Great for cardio on the go!
- Exercise Bands. These are my number one go-to when it comes to travel training. I love these things! First, they are super lightweight, so they barely add any weight to your luggage. Second, these can target so many different muscle groups as you switch up your exercises. Honestly, there’s nothing I don’t love about these bands. I regularly use them to warm up nomatter where I am in the world, at home and abroad.
4. Bicycles
Depending on your destination, guesthouses sometimes supply free bicycle rental in your hotel booking. I’ve seen this often in Southeast Asia or at various beach locations. It’s a nice perk to have!
Whether you have a car to explore or you’re relying on buses and trains, this is a great way to get outside, breathe the air, and work those leg muscles. Staying in shape does not have to be put on hold while you are traveling.
Even if your hotel or guesthouse doesn’t supply bikes for free, you can typically find a place nearby to rent them, nomatter where you are in the world.
5. Winter Activities
I’d be amiss if I forgot to mention all of the possibilities for staying fit while traveling to wintery parts of the world.
For a long time, I really avoided snow. After living for six years in an area with incredibly bad snowstorms in winter, I was over it. Actually, I immediately moved to Costa Rica and then to Arizona directly after those six years of snow, ha! You could say I was fed up.
But after I thawed out, which took a few years, I eventually began to really appreciate the beautiful winter landscapes. For me, it’s easier to appreciate that beauty when I’m not living in it, but rather visiting it from time to time, by choice. And, once I starting purposely visiting winter, I found a number of activities that I loved.
My favorite winter adventures I’ve ever experienced were ice-climbing a frozen waterfall in Colorado, and hiking inside of a glacier in Iceland. These were two otherworldly experiences that, besides transporting your mental state to one of awe, are really incredible workouts for your body.
Additionally, skiing and snowboarding are two other options if climbing and hiking are not for you. You will absolutely earn your sleep after adventuring in the ice and snow all day, nomatter which you choose.
6. Don’t Overlook the Hotel Gym
I’m definitely not suggesting that you skip exploring the surrounding areas to stay cooped up inside of a gym all day. But, many hotels, even small ones, often supply some sort of a gym or workout room to guests.
If you have a rainy day, be sure to stop by.
If you’re having a lazy day, be sure to stop by.
And, if you are willing to devote just one hour to either waking yourself up with a workout or ending your day with a workout, your body will thank you. (Bonus Tip: Even some AirBnb’s I’ve rented have had exercise equipment on site, which was great. Click here to save up to $55 USD on your first AirBnb reservation!)
In Kerala, India, I stayed in a small guesthouse which had a large workout room with a few tools and mats upstairs. I explored the town and nature every day that I was there. But each day, either first thing in the morning or right before dinner, I would pop upstairs and get my body moving, which felt absolutely incredible and much-needed after an incredibly long train journey from north India. Which leads me to my next suggestion…
7. Stretch It Out
One of the best things you can do for your body after subjecting it to days-long flights and train rides is to have a good stretching routine.
At home, I stretch (and sometimes intensely) just about every day. While I’m abroad, I can’t say I always push it as hard as at home, but I do keep a fairy good routine going even as I travel.
One of my favorite things to do in airports before I board, on a layover, or after I end a 24-hour-plus journey, is to stretch in the airport. No joke, I sit on the floor near the boarding area to stretch and I absolutely don’t care at all who stares. They may be laughing before we board, but I feel so much better while we’re flying that it’s worth the audience!
If it feels to strange for you, or if you have a longer layover and won’t risk missing your flight, find an empty gate area to use as your yoga studio. Set your luggage down in a place you can keep your eye on, and get to stretching. My advice is to go from head to toe so you don’t miss any areas of your body. With my classes, I often focus on muscle groups in that order during warmup or cooldown – starting on the neck, then the shoulders, the arms, the torso, the hips, the quads and hamstrings, shins, feet, toes. The difference this makes, especially when you do it regularly, is amazing.
8. Rock Climbing
Rock Climbing used to be more of a staple in my workout routine, and I still enjoy climbing from time to time when I can, especially while traveling to new areas.
This is the type of sport that requires specific gear, so you would have to book as a class unless you already know what you’re doing. But again, it’s a workout where you get to be in nature, seeing the beautiful mountainous landscape, pushing your boundaries and working as a team.
There are so many countries with amazing rock climbing options, so if you think you might be interested in this, look for classes at your next destination.
Indoor rock climbing gyms have been popping up lately as well, and while I don’t personally find them as enjoyable as the outdoors, these gyms are still a good option for a workout.
9. Virtual Classes
One thing that was new to me this year was the idea of online or virtual classes. I had heard of them of course, but it never seemed like something I could get into.
Then, I ended up teaching one unexpectedly, so I had to get on board real quick! (For clarity, I was teaching online ground classes like stretching and strength conditioning, not aerial. It is extremely unsafe to learn aerial skills without an instructor physically present).
The pros are that you can attend virtual from anywhere. So if you have a favorite teacher but you are traveling across the world, you can still workout with them, whether live or pre-recorded.
The cons are that even if your class is live, the instructor has limited ability to spot you or correct your form and alignment, as they can only see so much on the screen.
However, virtual classes are still a great option to keep “in your back pocket” while you’re on the road. One of my friends has been subscribed to a virtual class app for years as she travels for work often, and she really enjoys it.
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10. Finding Specialty Gyms
One thing that I enjoy doing is finding specialty gyms around the world to train in.
If you train a specific sport at home such as aerial arts, martial arts, gymnastics, yoga, dance, etc. – these can often be found abroad. The trick is, be sure you are looking for classes taught in a language you can understand!
Simply search online for gyms and studios in that country which offer classes in your sport, or even a sport that you just want to try. A few examples of fitness adventures abroad that I have experienced are aerial in Mexico, yoga in Iceland, and Latin Dance in Costa Rica – all unforgettable.
Whether it’s for aerial arts or another sport, these are pretty fun to do.
Within this list of 10 tips to stay fit while traveling, I’m sure you can pick out at least a few to work into your travel routine. Whether outdoor hiking, indoor classes, or travel tools in your bag, there is bound to be something here for everyone to stay in shape while you are on vacation.
Did I miss anything? Please feel free to share your own tips below!
Love it! I was always so anxious about the thought of “losing myself” while traveling. I gained a bunch of weight my first long-term trip and felt like I lost myself. Although I don’t think there’s anything wrong with gaining weight, I agree it’s nice to stay active. I now travel with “booty bands” and a yoga mat. I love how you highlighted how the earth is the best playground. It’s hard not to be active when you travel, just have to adjust what we perceive as working out. I also love going to different gyms while traveling, I met a lot of local friends at gyms and in fitness classes abroad. Love your website! Cheers to more adventures!!!
YES! Courtney, I couldn’t agree more! I always pack my exercise bands, which I imagine are similar to yours. Such a great way to warm up the muscles. And while you should always enjoy the beauty of where you are, you highlighted something that I didn’t – I too have made friends in different fitness situations / gyms / retreats while traveling. You are so right!! Hugs!