How to Stay Active While Traveling: Stay Fit While Traveling in 2025
Traveling can be so much fun, whether it’s exploring a new city, visiting family, or attending a work conference abroad. But let’s be honest: staying fit while traveling often feels like an impossible task. Your usual workout routine is disrupted, and finding the time or energy to work out can seem daunting.
The good news? Staying active while traveling doesn’t require perfection or rigid schedules. With a few practical tips, you can keep moving, stay fit, and feel great throughout your trip. Let’s explore some travel tips and tricks to maintain your health and fitness while enjoying your travel experience.
It Starts with Your Accommodation
Staying in shape while traveling all starts with your choice of accommodation. If possible, book a hotel with a gym or an Airbnb with access to a pool or fitness center. Many booking platforms even let you filter for fitness amenities, making the process quick and convenient.
But don’t stop there—call or email ahead to ensure the gym is open and check if the hours align with your schedule. If a gym isn’t available, look for other local areas that may hold active events. National parks, ski resorts, or beach towns often offer plenty of opportunities to get moving.
Orange theory and Barry’s Bootcamp are national chains that use treadmills, rowers, and dumbbells in a structured class to give you a great metabolic boost for the day (most locations have the first visit free too!).
If group workouts keep you motivated, consider hotels or resorts that host group fitness classes. They’re not only great to help you stay active but also for connecting with fellow travelers.
Bring the Gym with You: Pack Travel-Friendly Workout Equipment
- Resistance bands: These lightweight bands (looped or unlooped) are some of the best travel equipment you can buy, offering excellent versatility for strength training. Here is one looped and one unlooped example workouts, but they’re pretty easy to find on your own with a simple Youtube search.
- Jump rope: A perfect tool for quick cardio sessions in your hotel room or outdoors.
- OYO gym: A compact gadget that provides 25 pounds of resistance in each hand, great for strength training on the go.
No equipment? No problem. You can always rely on bodyweight exercises like squats, push-ups, or stair sprints. Even a brisk walk around your hotel or a scenic run in a new city can be a game changer when it comes to staying healthy while traveling.
For added guidance, fitness apps like the Nike Training App or Peloton App offer structured, bodyweight-based routines that don’t require any equipment. They’re an excellent way to maintain consistency while keeping workouts fun.
Get Creative With Your Workouts
Workouts don’t have to look the same as they do at home. Traveling offers unique ways to stay active, as well as great opportunities to get creative with your fitness routine.
One way to get creative is to join local workout classes which is also a great way to meet local people too in a new place. Many of these studios offer free first classes and combine cardio and strength training for a high-energy experience.
Also, you might already have plans to do this, but making sightseeing part of your fitness routine by signing up for walking tours, bike rentals, or even kayaking excursions, is a great way to immerse yourself in the local culture while burning calories.
Remember, staying active doesn’t always mean hitting the gym. Sometimes, the best workouts are those that also feed your sense of adventure!
Healthy Eating Tips While Traveling
- Prioritize protein and vegetables: Aim to include these in every meal, whether it’s a hearty breakfast or a quick snack on the go.
- Limit liquid calories: Sugary drinks and cocktails can sneak in unnecessary calories. Consider alternatives like sparkling water or herbal teas.
- Keep it balanced: Indulge in local treats, but balance them with healthier meals. If intermittent fasting works for you, it can be a helpful tool to manage calorie intake during travel. Just remember to up the calories if you're doing more exercise (including walking more) than normal!
Packing snacks like nuts, protein bars, or dried fruit can also save you from reaching for unhealthy options when you're traveling.
Plan But Also Stick to a Flexible Routine
Planning is key to staying active on the road. Use your phone to create a loose schedule that incorporates fitness and fun activities.
For instance, you can schedule family-friendly workouts like hikes or walking tours to keep everyone engaged. Another option is to choose short but effective workouts that work every muscle group, such as 20 minutes of bodyweight exercises or a quick run. Lastly, why not treat yourself to something new, like a fitness class or an activity unique to your destination?
Staying flexible is just as important as planning. Life on the road can be unpredictable, so adapt when necessary and focus on moving your body in ways to stay
Injured? Here’s How to Modify Your Routine
Injuries shouldn’t prevent you from staying active while traveling—they just require some adjustments. If you’re unsure how to exercise safely or concerned about the risk of injury, consider consulting a board-certified physical therapist before your trip. They can design a customized routine that accommodates your needs and prevents further injury.
By prioritizing your health, you can stay fit without compromising your recovery.
Summing up: Let's Stay Fit While Traveling
Travel is full of surprises, and your fitness routine will likely look different than it does at home. That’s okay! The goal is to stay active, maintain your energy, and keep your body moving.
Even small efforts, like a quick workout or a morning walk, can make a big difference. Embrace the journey, stay flexible, and know that every step counts toward your health.
If you’re dealing with an injury or need advice on how to stay fit while traveling, our team at AgilePT is here to help. Schedule a consultation with one of our physical therapists and create a personalized plan for your next adventure.