Travel Workouts: How To Stay Fit While Traveling?
Traveling is a wonderful way to take a break, try new things, reduce stress, and find happiness before returning to your regular routine. It doesn’t matter if you are traveling for work or going on a long-awaited vacation, one of the biggest challenges, beside eating healthy, is keeping up with your fitness routine. And this makes it even more difficult to get back into the swing of things once you are back home. However, staying fit while traveling is simpler than you might imagine! Here are some straight forward tips and tricks to help you stay in shape while exploring the world.
Plan your exercise and eating routine before you leave:
It’s important to have fun and enjoy yourself while traveling, having a plan to stay healthy and active can help balance out those indulgences and prevent weight gain. Here’s what you can do before you travel:
- Make a plan to exercise: Decide how, when, and what you’ll do for exercise before your trip. You can use a fitness app to create personalized workout routines specially for travel.
- Pack healthy food and snacks: Bring along nutritious options like jerky, bananas or protein bars.
- Consider a room with fridge: Having access to a refrigerator can help you store ingredients for healthy meals and snacks, reducing the need to eat out all the time. Don’t forget essentials like yogurt and water. If your hotel doesn’t have a fridge, you can visit a local grocery store to stock up.
Don’t pressure yourself to get in shape during your trip
If you have not been exercising regularly, starting a new fitness routine while you are away mean not be the best idea, unless that’s the main purpose of your trip. It’s usually better to establish a workout routine at home, where you have a better understanding of your interests and can adapt your routine choose your travel destination. Getting in shape before your trip can also give you more energy to fully enjoy activities like hiking.
Check the hotel’s website for information about their fitness facilities
When you are choosing a hotel, it’s a good idea to check their website to see if they have a gym or fitness amenities. Most modern hotels have at least a small gym where you can find exercise equipment. If you are interested in using the gym during your stay, it’s helpful to know what kind of equipment they have before you make your reservation. Some hotels also have pools, which can be a fun and refreshing a way to stay active, especially if you don’t have a pool at home.
If your hotel doesn’t have a gym don’t worry, just yet
I recently stayed at a beautiful renovated hotel in a big city that didn’t have a gym. However, I discovered that as a guest, I had full access to the YMCA located right across the street. So, even if your hotel doesn’t have a gym, it’s worth asking if they have any partnerships with the local fitness clubs or facilities.
You can still stay fit without a gym using body weight exercises
No gym? No problem! you can still stay strong and active which body weight exercises. These exercises don’t require any special equipment and can be done anywhere with limited space. Some examples of body weight exercises include planks, push-ups, squats, lunges, bicycles and hollow-body holds. Additionally, exercise styles like Pilates, barre and yoga are also effective and relay on body weight movements. So, if you don’t have access to a gym, you can still maintain a good fitness routine.
For a body -mind connection start the day with yoga
If you want to relax and stay active while reducing stress, yoga is perfect. It’s a practice that combines the mind and body, helping you build strength and focus on your breath. Yoga is easy to do anywhere, and you only need your body and a mat or (even just a towel).
If you have never tried yoga before and think it’s too easy, think again. There are different types of yoga poses and styles. Some focus on stretching and releasing stress, like yin yoga, while others, like power yoga, build serious strength. Vinyasa yoga combines the benefits of both. But remember you don’t have to be perfect in yoga. Just get on your mat and start moving. Many resorts offer free yoga classes or you can find thousands of free yoga videos on YouTube for all levels, from beginners to advanced. You can also check out local yoga studios during your trip.
Get outside and try something new
There are plenty of fun and interesting activities you can do that you wouldn’t normally do.
Here are some ideas:
- Check if your resort offers fitness classes and join in.
- Rent or borrow a bike from your hotel and explore the sites on two wheels.
- Look for local walking or hiking trails using apps that can help you find them.
- Seek out local tours for exciting activities like white water rafting, kayaking, surfing horseback riding, paddle boarding windsurfing, scuba diving and more.
- If you are in a snowy area, give skiing a try! it’s not only a fantastic whole -body workout but also loads of fun.
Bring a travel mate or lightweight accessories
When you are traveling, you may not have much space in your luggage or hotel room so it’s not practical to bring a lot of fitness equipment. However, you can pack simple resistance bands, which are lightweight and take up very little space. Resistance training with bands is excellent for toning and building muscles, you can add variety to your body weight routine with different exercises. If you plan on doing daily yoga or body weight exercises, consider bringing a travel exercise are yoga mat. These mats are lightweight and can be easily folded into your luggage. In a pinch, a bath towel can also work as a substitute for stop.
Don’t underestimate the power of working
If you think walking is a waste of time think again. Even through it’s a gentle exercise, walking has amazing benefits for both your mind and body. Research shows that walking can improve your mood, strengthen your bones, boost your metabolism, enhance your heart health, help with weight loss, and burn calories.
The great thing about walking is that it doesn’t cost anything, and it benefits everyone whether you are already fit or haven’t been active in a while. When you are traveling, walking can be a fun way to explore a new place on foot. It allows you to see things you might miss if you were in a car, bus or train. While that is standard gold of 10,000 steps a day is often mentioned, a recent study suggests that even 7000 steps can have significant benefits. Aim to walk for at least 30 minutes a day and get your heart rate up. You can also try intervals, where you walk briskly for one minute and then add Tom’s moderate pace for 30 seconds.
Here are some ways to incorporate walking into your travels:
- Use the hotel treadmill to increase your daily steps.
- Explore your travel destination by walking instead of losing transportation.
- Start your day with a walk at sunrise. A sunset walk can also be a nice way to work up an appetite for dinner or aid digestion while burning off some calories.
- Take the stairs instead of the elevator whenever possible.
- If it is safe, consider walking back to your hotel instead of taking a short ride.
Bring along some wearable fitness tech!
Wearing a fitness tracker can be a game- changer for your fitness goals while you are traveling. These devices can track your steps, calories burned, and daily activity minutes. I personally like the Apple Watch, but there are many other fitness watches trackers available at various price points, starting as low as $29.95. Many of these trackers come with build- in outworks, tips and apps to help you set realistic goals for yourself.
In addition to tracking your steps and activity, these devices can also monitor calories burned, exercise minutes, heart rate and even sleep patterns. If you are exploring a new city on foot or hiking through a National Park, you will be amazed at the number of steps you will track up.
Research has shown that even wearing a simple pedometer to track your steps your activity levels by 30 percent.
Enjoy in moderation: Watch your drink calories!
During my travels, I have come across some Incredibly delicious and visually stunning cocktails. From mesmerizing rainbow shots to impressive flambé coffee creations, they all seem irresistible. Who can resist a refreshing pina colada or a margarita while lounging on a warm beach, gazing at turquoise water? Not me, for sure! why it’s important to enjoy yourself on vacation, it’s crucial to do so in moderation. Here’s the reality a single pina colada with rum can contain a whopping 650 calories. And that’s without even eating anything! It’s important to be aware of the calorie content in your drinks, even while having a good time. You can use a calorie counting app to help you with this. You don’t have to go overboard. But it can give you a better idea of the calories you’re consuming.
Take a dip and swim!
One of the things I love most about going away is having access to pools and beaches where I can swim. Swimming is not only a fantastic form of exercise, but it also burns more calories compared to exercising on land. According to swimming org, 30 minutes of water -based exercise is equivalent to 45 minutes of the same activity on land. They also mentioned that are gentle swim for 30 minutes can burn over 200 calories, which is twice as much as you would burn by walking.
The buoyancy of water supports up to 90% of your body weight, making it a safe way to exercise, especially if you are feeling sore or having an injury. Swimming is also effective in relieving muscles and joint pain.
Making sure to prioritize you are beauty rest!
Traveling can disrupt our sleep, especially during long flights or when we change time zones. Perhaps you are relying on excessive caffeine to cope with jet lag. No matter the reason, getting adequate rest it’s crucial for our health and fitness goals. Sleep is when our bodies repair and rejuvenate, preparing our minds and bodies for the next day. It’s also essential for building lean muscle and maintaining hormonal health, which impacts our metabolism.
By getting enough sleep, you will have more energy for your days and better endurance during workouts. Plus, you will be in a better mood making your trip more enjoyable for yourself and anyone traveling with you.
It’s recommended to aim for 7- 10 hours of quality sleep per night.
Tips to ensure you get proper sleep while you are away:
- Pack earplugs and sleeping mask: You never know where you will encounter thin walls, and a sleep mask can be helpful when you need to rest during daylight hours.
- Create a cooler and darker environment in your room, as these conditions are optimal for sleep.
- Try to go to bed before midnight as those hours tend to be the most restorative.
- Once your jet lag subsides, establish a sleep schedule to help regulate your sleep patterns.
Stay hydrated!
Keeping yourself hydrated during your trip will help control hunger pangs. Pack a reusable water bottle so you always have water with you and can refill it regularly. It’s important to use filtered water sources and ask for guidance if you are unsure. Drinking unfiltered tap water from unfamiliar places can make you sick.
Remember to pack the appropriate shoes and clothes!
To ensure our comfortable exercise experience, make sure to pack enough workout clothes for the duration of your stay. This includes comfortable sneakers, socks, and a hat to protect yourself from the sun if you will be outdoors. Also, consider any other activities you have planned outside of the gym and pack accordingly. If you will be swimming, don’t forget to bring a swimsuit or two. If you will be exploring rugged terrain, hiking boots are a must. Trust me, the right shoes can make a world of difference during your trip.
