Tips for Staying Fit While Traveling

Traveling is one of the most exciting things that can happen to you, but that also means it’s likely that you’ll be eating out, sitting on the couch, and working out less/maybe not at all. This can lead to weight gain for some people who tend to overindulge when on holiday. But without a doubt, everything in moderation can help you stay healthy even when you are traveling. 

Tips to Stay Fit While Traveling

Following is a list of top 12 tips you can follow to stay fit while traveling:

1. Pack Workout Clothes

Pack Workout Clothes

Workout clothes are an essential part of any traveler’s gear. If you’re running late to a meeting, you can change in the airport bathroom and be out the door in minutes. If your flight gets canceled, you can always squeeze in a quick workout in the airport lounge or on the terminal floor. If you’ve got a few hours to kill before your next flight, you can always sneak into the airport gym and use their equipment.

2. Download a Fitness App on Your Phone

Download a Fitness App on Your Phone

With so many different types of technology available, staying fit while traveling is easier than ever.

Download a fitness app on your phone that tracks the distance you walk or run, the calories you burn, and the pace at which you run. This will give you a clear picture of how much exercise you are getting, which will motivate you to work out more as well as keep track of your progress.

3. Bring Healthy Snacks

Bring Healthy Snacks

Take a look at what is available to eat at your destination. If there are plenty of healthy options, feel free to indulge in those foods as much as you want. If not, bring your own healthy snacks, such as trail mix or peanut butter and jelly sandwiches.

If you are traveling to Bangkok and want to stay fit, you can check out our blog on How to Stay Healthy When Traveling to Bangkok.

4. Limit Alcohol Intake

Limit Alcohol Intake

If you’re going out for a drink or two, limit yourself to one (or two). Alcohol is dehydrating, and it also releases stress hormones that tell your body to store fat instead of burning it. Avoid it if you can—find other ways to celebrate your vacation.

5. Take Advantage of Hotel Gyms

Take Advantage of Hotel Gyms

If you’re staying in a hotel, you’ll likely have access to a gym. Use it! Not only will getting on a treadmill or lifting weights make you feel great, but it’ll help pass time and make the time you spend in the hotel room more worthwhile.

 Hotel gyms have a few advantages over regular gym memberships:

  • They’re Free
  • They’re Convenient
  • No Scheduling
  • No Commute
  • You Don’t Have To Change Clothes

If your hotel doesn’t have a gym, that doesn’t mean your fitness routine is doomed! Get out of the room and take advantage of the space around you—the stairs between floors, the hallways, and even the elevator are all good places to do interval workouts. 

Try doing sets of 15-20 push-ups or squats every few floors! The variety will keep your body guessing, and the exercise will feel worth it when you get back to your room and shower off.

6. Stay Hydrated

Stay Hydrated

When traveling, it’s easy to get dehydrated and forget to drink enough water. While it might be more convenient to rely on coffee and other caffeinated beverages for your daily hydration, these drinks can lead to dehydration. Coffee and tea both act as diuretics, meaning they speed up the rate at which liquid is flushed from the body.

If you don’t drink enough water, you can experience dehydration, which may cause headaches, fatigue, and even muscle cramps. Therefore, when traveling, be sure to drink plenty of water to stay hydrated and avoid caffeinated beverages.

7. Find a Travel Buddy Who Can Keep You Motivated To Stay On Track with Your Exercise Regimen

Find a Travel Buddy Who Can Keep You Motivated To Stay On Track with Your Exercise Regimen

One of the best ways to stay fit while on the road is to find someone who can keep you motivated! Having a travel buddy means that when one of you wants to skip a workout, the other can provide encouragement and support. It also means that when one of you has an extra free hour in your day, you can use that time for exercise or healthy activities together (for example, taking a yoga class or going for a run).

If you don’t know anyone who travels often and is interested in fitness, consider making friends with people at your hotel or local gym

8. Get Excited About Exploring New Places

Get Excited About Exploring New Places

Sometimes just getting out of your routine can be enough of a reason to get excited about going somewhere new. When we get too comfortable with the familiar, we can forget how truly exciting it is to see a new place. That’s why when you travel, pack some comfortable shoes (and maybe some cute socks) for exploring new places. Not only will the extra activity make you happier and healthier, but you’ll also have something fun and interesting to look forward to on your trip.

You can also go on a safari trip to have fun while experiencing exotic animals. 

9. Utilize Public Transportation

Utilize Public Transportation

Public transportation can be a great way to get around town when traveling, but it can also be a great place to get some exercise.

Not only will you get up and walk around every time you need to transfer lines, but you’ll also be burning all those calories while you sit. So, even if you’ve had a long day of sightseeing and are too tired to do anything else, hop on the local train and get your heart pumping.

10. Take a Bike Tour of the City

Take a Bike Tour of the City

Biking is one of the best ways to get around a new place, and it’s also a great way to incorporate exercise into your trip without feeling like you’re sacrificing your vacation time for it.

If you’re in Asia and want a real workout, try taking an old-fashioned bike tour of the city. Some of the biggest cities in China offer bike tours of all kinds: drinking, shopping, food tasting—you name it! This is a great way to see everything the city has to offer while getting a workout at the same time. Just be sure you don’t get too distracted by the beautiful scenery, or you’ll end up eating street food for every meal!

11. Do Yoga

Do Yoga

Many people think they need to know yoga poses before starting, but that’s not true! Just find a quiet spot in the airport or on the plane where you can spread out your mat and get started. Keeping your eyes closed will help you concentrate better, so you don’t have to worry about getting distracted by other travelers moving around you.

For a better yoga experience, you can also pack yoga chest expanders.

12. Join In Local Activities

Join In Local Activities

Check local newspapers or online sources for activities available in the area. You might find walking tours, hiking groups, or even yoga classes. There are usually free outdoor activities.


Get up and get moving. Join the hotel gym. Schedule daily exercise while you’re on the road. These are some of the most common ways to maintain physical fitness and stay fit while traveling, but of course, the world is filled with many other ways to do just that. 

Fitness is a necessary part of good health. If your travel schedule makes it challenging to stay fit, use these tips to meet your fitness needs anywhere your vacation takes you.