Fitness Tips for People Who Travel

The word “travel” can evoke images of leisurely strolls on the beach and breakfast in bed.  However, the reality is that a lot of travel isn’t for pleasure, but for work.  This means you could be experiencing busy and stressful days, long nights, jet lag, and hectic schedules in locales that might not be conducive to leisure activities.

In addition, when you travel you schedule and body rhythms are thrown off – you’re eating, sleeping, and working differently than you do when you’re at home. One way to help combat the stress of these changes is maintain an exercise schedule, but that can be hard when you’re not near your regular gym or fitness instructor.  The first step is to consult your instructor; he or she can use the gym’s fitness club management software to track your progress and give you some tips on continuing your fitness regime on the road.  Here are some other thoughts about how to keep fit and healthy even when you’re traveling.


  1. In the Hotel:  If the hotel has fitness facilities, take advantage of them. More and more travelers, especially business travelers, are expecting these kinds of amenities, so hit the treadmill, weight machine, or stationary bicycle whenever you can.  The pool is another great exercise choice.  You can swim laps or even just tread water for some great aerobic exercise.  Another option is the hotel’s stairs; climbing up and down the stairs a few times will help keep you in shape. If it’s a large hotel you can get aerobic exercise with a brisk walking route in the hotel corridors.
  2. In the Room:  Even if your hotel doesn’t have a fitness facility, there’s a lot of exercising you can get without even leaving your room.  Pilates, tae bo, aerobics, and yoga can all be practiced in a small amount of floor space.  You can buy a fitness DVD and play it on your computer or television. Consider packing resistance bands or a jump rope; they are lightweight but offer a wide variety of challenging exercises. You can also pack small weights or use water bottles as weights. Exercise bars are portable and allow you to do a wide variety of exercises include pull ups and squats.  Even if you don’t have any equipment, you can do sit-ups, push-ups, jumping jacks, and other exercises in your room.
  3. On the plane:  Planes are notoriously dry places, so be sure to fill up your water bottle before you board.  Ideally you should drink 8 oz. of water for every hour you’re up in the air.  You may not be able to exercise during the flight, but that doesn’t mean you have to be immobile. If you have a long flight, take a walk up and down the aisle every two hours to prevent blood clots and to keep your muscles and back limber.  Try to time your arrival for daylight hours; it will be easier to adjust to jet lag that way.
  4. Getting Out:  If the hotel is in a good neighborhood, you can map out a walking or jogging route or rent a bicycle for a ride around the area.  Some hotels have walking, hiking, or bike routes mapped out. If you want to stay indoors, another option is going for a brisk walk in the local mall.  If your free time is at night, consider going dancing.  Vigorous dancing can be quite aerobic – and it’s a fun social activity as well. Or ask the hotel staff if there’s a nearby YMCA or gym that gives hotel guests access to the facilities. If your fitness club is part of a large national chain, they may have a nearby branch where you can visit.

Jane Roarski

I am a wife and a mother of two wonderful children. I left the corporate world ten years ago to focus on raising my children and flipping homes. In my spare time I love reading, cooking, home improvement and photography. My writing style varies but I really like to engage the reader.

4 thoughts on “Fitness Tips for People Who Travel

  • February 12, 2015 at 12:31 pm

    When the gym is not accessible or convenient getting a workout while traveling is very important to keep results ongoing. With mastery of biomechanics and some creativity anyone can challenge the body in a positive way using only your body weight.

  • July 17, 2013 at 9:25 am

    I travel a lot in my jobs. i felt sometimes very tired. But some tips of the post is great. make yoga or pilates in the room or when the hotel has a pool I will can swim laps. that make me fit

  • July 15, 2013 at 6:40 pm

    Most hotels have some kind of arrangement with a local health club if they don’t have their own facilities. But you have to ask. It’s not normally something that they promote.

  • July 15, 2013 at 12:55 pm

    One thing is eminently missing here! Dieting! Even if there were no space and time for exercise, especially in business travels (and this is common), the traveler cannot say he does not have time to watch his diet! As we know exercise and diet are two important factors in weight loss! Choose your diet as you travel. Ask for such diet in the hotel restaurant or go look for it outside the hotel. It is important.


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