How to Maintain an Exercise Routine While Traveling

The vacation getaway can be the greatest nemesis to a healthy lifestyle. For many consumers, a vacation is used as an excuse to let go and throw away good habits. Restaurant dining, lounging and lazing about, late night snacks, the excessive consumption of alcohol, and disrupted sleeping habits can all contribute to a vacation that leaves you more exhausted than before you left. For a vacation to be truly relaxing and rejuvenating, it is important to try to preserve some semblance of normalcy even while you are traveling. Many individuals find that incorporating an exercise routine during their travel plans is a great way to maintain a healthy lifestyle while still relaxing. In fact, because the body often responds negatively to drastic changes, the best way to rejuvenate and relax during a vacation is to continue with the exact same aerobic and weightlifting regimen during your travels. This can be very difficult if you don't have access to weightlifting equipment or workout space. There are some simple steps you can follow to help you incorporate a healthy exercise routine into your travel plans.


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    Research the area you will be traveling to ahead of time. Determine whether or not there are any exercise facilities available for out-of-town visitors.
    • Contact professional gyms and aerobic centers and inquire about weekend passes that may be available for visitors and tourists to purchase. With a pass like this, you can have full access to a workout facility during your vacation.
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    Carefully plan out your travel schedule and make note of any gaps in your itinerary that can be filled with an exercise routine.
    • The best time to schedule an aerobic activity is in the morning. Because many travelers are busy either with business or pleasure during the day, the nighttime can be a difficult time to find the motivation to workout.
    • Waking up just thirty minutes earlier and incorporating a quick aerobic exercise routine into your day can dramatically transform the rejuvenating effects of your vacation.
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    Pack equipment and information that will help you construct an exercise routine while on vacation.
    • While you may not be able to feasibly pack heavy weights, a pair of lightweight dumbbells can be very beneficial in a travel workout regimen.
    • Pack any of the following if it will also help you complete your workouts: a pair of running shoes, lightweight clothing for working out, a pedometer, a heart rate monitor, a small floor mat and an mp3 device or other portable music player if you prefer to workout with music.
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    Discuss your workout plans with a traveling partner. Working out in pairs or groups is a far more effective way to ensure that you don't put off your intended exercise routine. Keeping each other accountable will ensure that you follow through with your exercise goals while on vacation.
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    Pair an exercise routine with healthy eating while on vacation. While it is tempting to throw caution and care to the wind and eat whatever you feel like, your exercise routine will be far more effective if you maintain a healthy diet while on vacation.
    • Bring lightweight, non-perishable foods along with you. You can have them as snacks between meals, or as meal substitutes, particularly on the days when you’re en route to your next destination.
    • Research restaurants that cater to health-conscious diners. If you have food allergies, explore gluten free restaurant options in the places you’ll be visiting. If you eat a raw food diet, look for places to visit that accommodate your eating regime.
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    Be creative and think about different ways to exercise at your hotel.
    • Book rooms at a hotel that has a workout facility or a swimming pool. When the exercise facility and pool are easily accessible, you will be much more likely to utilize these facilities to complete your exercise routine.
    • Use the hallways and staircases of your hotel as a walking track if you prefer not spending time outdoors. Perform several circuits by crossing the hallways and walking up flights of stairs and then back down. Keep your heart rate up for 20 to 30 minutes for an effective hotel exercise routine.
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    Choose sightseeing and tourist activities which require aerobic activity.
    • Opt for a walking or cycling tour rather than a tour bus to burn calories and incorporate aerobic activity into your vacation.
    • Plan a day on your vacation completely devoted to an outdoor task such as hiking, cycling, mountain climbing or even all-day shopping.
    • Take stairs instead of escalators and elevators.


  • There are many bodyweight exercises that you can do, for example: pushups, bodyweight squats, lunges, bridges, planks, or even go out for a short run.
  • If your hotel room doesn't have a workout facility and you forget to bring a set of dumbbells, you can use bottles of water as an effective substitute. Perform several sets of 12 to 15 reps of exercises such as military presses and arm curls with filled bottles of water.
  • Ask the hotel concierge about recommended walking or running paths in the vicinity of your hotel.


  • Traveling can be an exceptionally exhausting experience. While it is a good idea to incorporate an exercise regimen even while traveling, it is important to never overexert yourself. If you are exhausted after a day of travel, what your body is probably craving most is rest and sleep.
  • Consumers on vacation often feel that this is a period of time during which they can let go and break all of their carefully cultivated habits of nutrition and exercise. Individuals can quickly gain excess pounds on even a short weekend vacation. While it is okay to relax a little on vacation, try to continue making wise decisions even as you indulge.

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Categories: Personal Fitness | Travel