How to Stay Fit & Healthy While Traveling

How to Stay Fit & Healthy While Traveling

Traveling can be an exciting adventure, but it often disrupts our daily routines and makes it challenging to maintain our fitness and health goals. Whether you’re traveling for business or pleasure, it’s possible to stay on track with your wellness journey.

Here are 13 practical tips to help you stay fit and healthy while on the road.

1. Invest in a Good Hotel

Choosing the right accommodation can make a significant difference in your ability to stay fit while traveling. Many hotels offer gyms, pools, or even yoga classes. If your accommodation lacks these amenities, look for nearby parks, walking trails, studios or local gyms. Drop in rates in studios and gyms can be very expensive so spending more on a hotel can work out cheaper. Planning ahead ensures you know where and when you can fit in your workouts.

2. Pack Portable Fitness Equipment

One of the simplest ways to stay fit while traveling is to bring along portable fitness equipment. A skipping rope, resistance bands, or a compact yoga mat can easily fit into your luggage and provide a versatile workout option in your hotel room or a nearby park. A skipping rope, in particular, is excellent for cardiovascular fitness and can be used almost anywhere.

3. Stay Active During Your Commute

Long flights or car rides can leave you feeling stiff and sluggish. Combat this by incorporating movement into your journey. Walk around the airport during layovers, choose to stand rather than sit when possible, and take breaks to stretch and move your body during long drives. Every bit of activity helps maintain your energy levels and keeps your muscles engaged.

4. Utilise Bodyweight Exercises

Bodyweight exercises are incredibly effective and require no equipment. Exercises like push-ups, squats, lunges, and planks can be performed in your hotel room. Create a quick routine that targets all major muscle groups and can be completed in 20-30 minutes. This ensures you stay active without needing a gym.

5. Explore Your Destination on Foot

One of the best ways to experience a new place is by walking. Instead of relying on taxis or public transportation, walk to your destinations whenever possible. This not only helps you stay active but also allows you to discover hidden gems and immerse yourself in the local culture.

6. Make Use of Hotel Amenities

Many hotels offer fitness-related amenities beyond the gym. Look for swimming pools, sports courts, or bike rentals. Swimming is a great full-body workout, and playing a game of tennis or basketball can be a fun way to stay active and socialise.

7. Pack Vitamins and Healthy Snacks

Traveling often leads to indulging in rich, unfamiliar foods. While it’s okay to enjoy local cuisine, try to maintain a balance. Opt for healthy meals when possible, take your vitamins and protein shakes. Keep nutritious snacks like nuts, fruits, and protein bars on hand. Staying hydrated is equally important, so drink plenty of water throughout your trip.

8. Practice Mindfulness and Relaxation

Travel can be stressful, which can negatively impact your health. Incorporate mindfulness practices such as meditation, deep breathing, or yoga into your routine. These activities can help reduce stress, improve sleep, and enhance your overall well-being.

9. Schedule Your Workouts

Just as you schedule meetings or sightseeing activities, schedule your workouts and pay for them in advance. Setting a specific time for exercise each day increases the likelihood that you’ll follow through and attend as nobody likes to waste money.

10. Stay Accountable

Accountability can be a powerful motivator. Share your fitness goals with a travel companion or use a fitness app to track your progress. Joining online fitness communities or participating in virtual classes can also provide support and encouragement while you’re away from home.

11. Get Your Workout Done in the Morning

Starting your day with a workout can set a positive tone for the rest of your activities. Morning exercise helps you wake up, boosts your energy levels, and ensures you don’t skip your workout due to unexpected plans later in the day on your business trip or you can enjoy the rest of your day on holiday. It’s a great way to kickstart your metabolism and keep you focused.

12. Keep Your Workouts Short and Sharp

When traveling, time can be a constraint. Focus on short, high-intensity workouts that can be completed in 20-30 minutes. High-Intensity Interval Training (HIIT) is a great option that maximises calorie burn and cardiovascular benefits in a short period.

13. Have Fun

Enjoying your workouts can increase your motivation to stay active on holiday. Choose activities that you find fun and engaging, whether it’s a dance class, a hike, or a quick game of beach volleyball. The more you enjoy the exercise, the more likely you are to stick with it and make it a regular part of your travel routine.

Staying fit and healthy while traveling requires a bit of planning and creativity, but it’s entirely achievable. By incorporating these practical tips into your travel routine, you can maintain your wellness journey without missing out on the joys of exploring new places.

Remember, consistency is key, and every small effort counts. Safe travels and happy workouts!


Keep it interesting, convenient and fun. Choose from a wide variety of wellness solutions in incredible outdoor locations or from the comforts of your own home.

Join BUA for free

Partner with us

We invest in your sucesss. Build your income and wellness brand at lower risk. No rent. No marketing costs. Find your classes on the first page of Google.

Get Set Up

BUA FIT uses browser cookies to provide a better experience for our users.

For more information about the cookies used on our website, please refer to our Privacy and Cookie Policy.