Being away from home does not mean being away from your fitness goals. Leisure traveling as well as business traveling usually affect our normal schedules and hence, our physical activity schedules are not exempted.
But as you will soon learn, it is not impossible to keep up the same routines even in a new environment. This ultimate guide will equip you with proven suggestions and measures to integrate an active and healthy lifestyle while traveling.
A good trip starts with a good plan. Below are some of the ways you can section your time and schedule to still accommodate a fitness routine.
Before traveling, consider doing a little bit of homework to prepare for the journey. Explore the local gyms, parks, tracks for running, or fitness clubs. Some hotels may provide fitness amenities, therefore, it can be useful to determine if your hotel has a fitness center or a swimming pool.
If your travel destination does not have any fitness facilities, an online fitness coach can be of great help. This way, you can have instructions and guides on maintaining your fitness even in a remote setup.
Choosing the right equipment is very important when one intends to remain physically active while on the move.
Workout Clothes: Wear comfortable, breathable clothing that can be worn when exercising in different types of weather or inside a gym.
Shoes: It is recommended that you carry a comfortable and quality pair of footwear that is suitable for running, walking, or exercising in the gym.
Portable Equipment: The items should be portable and small, including resistance bands, a jump rope, or a small yoga mat.
Accessories: Headphones for music, water bottles, and any other item you may use during your workouts should also not be forgotten.
Since traveling can be quite random, incorporate reasonable fitness targets that you can meet despite your busy lifestyle. If time is an issue then try to incorporate, shorter, high-intensity workouts. Thus, avoiding progressive improvements but rather concentrating on preserving the achieved level will be more effective.
Simple workouts can be done in the comfort of your hotel or workspace to maintain an active physicality even when you are in travel mode.
You don’t have to have a state-of-the-art gym in order to get a good workout. You can try the following:
Bodyweight Exercises: Several calisthenic movements that do not need any equipment include push-ups, squats, lunges, and planks.
HIIT Workouts: HIIT can be conducted in an area that is limited in size and is one of the most efficient types of fitness routines. Go back and forth on movements such as jumping jacks, burpees, and mountain climbers for a comprehensive body workout.
Yoga and Stretching: Yoga or stretching exercises can help you maintain your flexibility and perhaps counter some of the effects of sitting for long periods while traveling. You can also place it on a yoga mat or a towel for a better feel and comfort.
Outdoor activities are also recommended especially if one wants to make some movements while enjoying the area. Consider these activities:
Running or Walking: Go to the nearest park, beach, or trail for a jog or a walk. It is such a great opportunity to visit places and get some exercise at the same time.
Cycling: Almost every city has a bike rental service. Sightseeing while cycling can be both entertaining and energizing thus providing a good cardio workout.
Swimming: If your hotel has a pool, or you are located close to the sea, do not miss the chance to swim. Swimming is a low-impact physical exercise involving all parts of the body.
Most of the facilities have a weekday pass or temporary membership for people who are away from home. Inquire if there is a fitness center or studio nearby that provides lessons that you want to take, like yoga, pilates, or spinning.
Another advantage of attending a fitness class is that it can be a good opportunity to get acquainted with new people, as well as discover more about the culture of the area.
Being away from home can disrupt your usual routine and make you less motivated. Try the following recommendations to stay consistent and energized with your fitness while traveling.
As much as possible, try to stick to the regular schedule in terms of exercising, even when going on a trip. It is recommended to work out at the same time daily so that this activity becomes routine and cannot be easily turned down. It is important to note that consistency is the key if one is to remain focused.
Are you traveling with your friend or your colleague? It helps to make a commitment to work together. It is often easier to stick to an exercise regimen if there is another person who is counting on you and you can exercise together. For those who travel alone, it can be helpful to engage in an online community of fitness enthusiasts or share one’s status on social networks.
Even when you are away from home, proper nutrition should still be observed to maintain your body goals. Below are some tips on how to maintain a proper diet away from your home kitchen.
It may sometimes be difficult to maintain a healthy diet especially when on a journey but this is not impossible. Replace bad foods with better options by planning the meals and the snacks to be taken. Consume fruits and vegetables and lean meats and whole grain products as much as practicable. Reduce the intake of added sugars and processed foods.
One gains weight while traveling, particularly by flying since the air is rather dry. Ensure that you take more water during your trip in order to stay hydrated. Take a refillable water bottle with you and always ensure that it is filled with water. Water is crucial to ensure that people stay active and healthy during the day.
When eating out, you should make healthy choices by choosing healthy meals. Try to identify meals that have been grilled, baked, or steamed instead of being fried. Do not hesitate, for example, to request that dressing be served on the side or that more vegetables be included.
Tiredness is the enemy of an active lifestyle. To combat this, here are tips you can adopt in your schedule to maximize your time and energy throughout the day.
To reduce jet lag, one should try to acclimatize oneself to your new time zone, by changing the bedtime a couple of days before the trip. Upon your arrival, get some sunlight during the day so that you can reset your biological clock.
Sleeping for several hours is important in ensuring that you follow your exercise regimen. Consume 7-9 hours of sleep each day and follow a consistent sleep schedule to achieve sound sleep. Steer clear of coffee and large meals prior to going to bed.
Exercise relieves fatigue and reduces the effects of jet lag. Stretching or a short walk, for example, can give a person vigor and put them in a better mood.
Maintaining fitness while traveling comes with an array of issues. To manage them, here are some tips for you to follow.
If you do not have much time then choose fast-paced, effective exercises. A 20-minute HIIT session or a swift round of bodyweight circuit can be really helpful. Just like they say, something is better than nothing.
No equipment? No problem. Some exercises like bodyweight exercises, yoga and the use of furniture like chairs, tables, etc in doing activities such as tricep dips make it possible to offer a good workout. Resistance bands are also portable and small in size making them easy to transport, thus serving as a good solution for strength training.
Sticking to the routines can be quite challenging when out of the regular routine hence the need to ensure that consistency is kept in the long-run. When exercising treat your workouts as a high priority, do not be too rigid in your training, and do not beat yourself up if you have missed a session. The important point is to do so as soon as you can.
How can I overcome the time limitation when I am on business trips?
You should attempt to increase the frequency or intensity of workouts to shorter sessions. It is advisable to make use of early morning or late evening exercise, and options can include using a hotel gym or a brief workout in the room.
What to do when there is no complimentary fitness center in the hotel?
Avoid complex movements and focus on simple movements such as push-ups, squats, and lunges. Incorporate other types of training equipment such as resistance bands and try taking the workout outside occasionally by opting for jogging or walking.
How can I avoid consuming unhealthy foods when eating outside?
It is advisable to select dishes that are grilled, baked, or steamed. Choose salads, lean meats, and other types of vegetables. Do not take foods that contain gravies and oils, and foods with added sweeteners.
Yes, it is absolutely possible to stick to your fitness routine while traveling but only if you are willing to make minimal adjustments. It is therefore important to understand your destination, pack appropriate gear, and set proper goals and objectives for active and healthy traveling.
Look for creative ways for your workout when struggling, use apps or have an accountability partner to keep you motivated, and eat healthy to fuel your workouts. Always bear in mind that consistency is paramount, which implies that you have to try and work out as hard as possible regardless of the location.
