Staying Active While Traveling - My Go To Routines & Tips
This year alone I’ve traveled to 3 continents, 7 countries, and over 10 different states; that has all meant: different time zones, less sleep, unfamiliar environments, different food, adjusted routines, and living out of suitcases. As fun as travel can be, it is easy to leave your routine behind, when in reality, it doesn’t need to be that complicated.
I’ve found that keeping even a modified routine while traveling makes a huge difference in my energy, mood, and sense of balance. So today I’m sharing the simple habits that have helped me stay consistent.
1. Keep Your Routine Flexible,
Travel days look nothing like normal days, so expecting a strict schedule usually sets you up to feel behind. Instead, I give myself a “minimum standard”: 20-30 minutes of movement. Some days that’s a walk, some days it’s mobility work in my hotel room, and sometimes it’s a quick circuit. What matters is simple movement.
2. Walk Everywhere You Can
Walking is my favorite way to stay active while traveling. It doubles as exercise and sightseeing, and it’s easy to fit in without planning a workout.
3. Use Your Environment
Airports, parks, hotel rooms - they’re all workout spaces if you let them be. I typically walk miles in the airport before I board (like why would I spend time sitting at the gate when I’m going to sit some more on the plane?)
Go up and down an escalator with a backpack as a weighted stair master
Walk throughout the airport for steps
Find the (very small) hotel gym and get creative with what they have
4. Bring The Essentials
For me, it’s a resistance band. It weighs nothing and lets me get a full body workout anywhere. For you, it might be a jump rope, a yoga mat, or just a playlist that gets you moving.
5. Keep Food Simple & Supportive
Travel can make eating unpredictable, I typically bring protein options with me, things like bars, nuts, beef sticks, etc.. They’re not ideally what I’d eat for protein at home, but they keep me fueled and help avoid the crash that comes from skipping meals or relying only on airport food. Additionally, I make sure I have water at all times. Typically, the first order of business after I leave the airport is hitting up a grocery store to get a case of waters.
6. Make Movement a Part of the Trip
Instead of seeing travel as a pause in my routine, moving my body is also a part of it. Getting up a little earlier to go on a walk, going on a hike, running by the beach, etc. Little intentional decisions can:
Help you stay energized throughout the day, especially if you’re dealing with different time zones
Keep your body regulated, and expecting movement - producing resilience, and readiness for the day
Basically,
You don’t have to “keep up” your routine while traveling if it feels like a chore. Intentional movement throughout your day will leave your body thanking you - whether it’s the middle of your trip, or once you’re home.
Just move!
