7 Ways to Stay in Shape While Traveling

The following article is a collaboration with my very dear friend, Amy Back - who runs the health & wellness blog, Infinite Embers. Enjoy xo

The best part about travel is that it takes you out of your comfort zone. But that can also feel a bit stressful when it comes to your health—you want to continue your healthy practices and not lose the habits you’ve built. I’ve been a fitness and yoga instructor since 2012 and have come up with some no-fail tips and tricks to help you stay in shape while traveling!

For my purposes here, “in shape” means feeling well in your body, whatever that means for you. It’s not about having a certain weight or body fat percentage. “In shape” means: we’re mobile, we’re strong, we feel good, we have energy. So I bring that definition forward here. And even if you don’t feel the way I just described, keep reading for practices that will guide you there while you travel!

Good news: you absolutely can stay in shape (or even get in shape) while traveling. And it’s easier than you might think.

Really! You won’t lose your progress. You won’t get out of shape—you might even get in better shape. Traveling gives us an exciting opportunity to feel well in fun new ways!

So, don’t stress it. Really. Just because you’re changing your routine, it doesn’t mean you’ll somehow undo your health.

Besides, stress can compromise your immune and digestive systems and cause cellular damage. In short—it’s not great. ...But also, don’t stress feeling stressed. Ya know? That’s a whole messy rabbit hole.

Instead, follow step one:

1. Slow down and relax

Yes, you read that right! Slow down to get more fit. Travel can be very fast-paced, so taking moments to slow down can actually help your body stay in its best shape.

Becoming more mindful and present helps us keep our stress levels low. There’s nothing worse for our health than stress! And, I mean, no one’s traveling with the aim to spike your cortisol levels, right? When you’re stressed, your body’s functional systems get out of whack. So take advantage of this unique experience when traveling to become more consciously relaxed. Calming your body’s nervous system allows for healing (meaning faster workout recovery) and strengthening. This repair work is vital.

Even if you're an active traveler and like to do a lot in a day, take at least a few minutes every day to slow down. Especially when you’re eating—you’ll digest your food better and will become more aware of how you feel (more on that later). Travel allows us to really drop into the present and put the rest of the world on pause. Since we’re exposed to new sights and experiences, we pay more attention to what’s happening in the moment. This is why you can feel more alert and alive while traveling—you’re not checking out of your own life, but rather tuning in, which is magical.

Enjoy it, and roll with whatever happens, even if unexpected challenges come your way. 

2. Walk or bike as much as you can

Wellness is all about balance, so it’s important to stay active and to slow down. If you have a tight-schedule while you’re traveling or want to relax from a workout routine, you can easily still stay in shape by simply walking as much as you can throughout the day!

You may find that you naturally walk more when you’re traveling, depending on your destination. It’s one of the best ways to explore a city up close, and the active movement is a great workout for your legs and core. Try to wear sneakers for the best support, and don’t go overboard it if you’re not normally a big walker to avoid a foot strain. Listen to your body.

Another wonderful way to explore a new destination is by bicycle, if you have access to a bike rental nearby. It’s a more involved workout than walking, but it’s a fantastic way to explore greater distances.

3. Explore local workouts

Of course, you can always stay in shape with a workout! One of my favorite ways to explore a new city is by going to nearby fitness classes if they’re available. And it’s the perfect opportunity to try something new. Why not, right? 

Going to fitness classes is a great way to experience the area and meet locals. I love getting to work out with new friends. Plus, the instructors always introduce me to new music.

A great unique resource (and one I know Lauren’s also a fan of) for in-person workouts is AirBnB Experiences. You can support a local fitness instructor directly and potentially even get more personalized coaching, depending on the experience.

4. You can also easily workout on your own!

There are tons of workouts you can do on your own—you just need the space of about a yoga mat’s width so you don’t hit anything. In extra tight accommodations? Take your workout outside to a nearby park or grassy area. You don’t need any equipment to get a full-body workout!

You can find workouts online that are as short as 5, 10, 15 minutes that are super effective, so there are endless ways to plan exercise into your travel day. I highly recommend YouTube as a source for tons of free guided workouts. You can find exactly what you’re looking for. I also personally use the online platforms Glo for yoga, Pilates, and meditations; as well as p.volve for effective and unique functional strengthening workouts.

Some form of movement every day is great—you decide. Get creative and take advantage of this time to get out of your usual routine!

Workout resistance bands are also the ultimate travel workout hack. They’re so slim and lightweight that it’s super easy to pack a couple in your bags. You can do a whole-body strengthening workout with them, and all you have to do is search Google to find tons of options!

Or, there’s always this tried and true practice: go for a run (if you have the right shoes). It’s another fun way to explore your new surroundings! If you’re by a beach, sand makes running more difficult if you’re seeking an extra challenge.

5. Do travel activities that involve movement

There are so many fun, active experiences to try while traveling. It’s a great way to add a little excitement and activity during your trip while also moving your body. Like a workout that doesn’t feel like a workout! There are endless options, but think: hiking, swimming, paddle boarding, horseback riding, snorkeling, etc.

Again I’d recommend AirBnB experiences for really special, unique tours and classes to explore your travel destination with a local. Or, of course, you can always read more of The Out of Office Gal for excursion ideas!

6. Practice intuitive eating

Just like you shouldn’t stress staying fit, don’t stress what you eat while traveling, either. You should enjoy, and eat without guilt! There are so many new flavors in the world to try.

Intuitive eating is the practice of simply eating mindfully and using your body as a guide for how to eat. It’s listening to what makes you feel good, and savoring your food. What we eat has a huge impact on how we feel. 

Everyone’s different, so practice tuning in to what’s right for you, and enjoy it!

7. Try to get good sleep

As I mentioned earlier, it’s just as important for the body to rest and repair as it is to move. Good sleep is key to feeling well, but it’s easy to let it slide when you’re traveling because you don’t want to miss a moment.

You know best how much sleep you need to feel recharged (we’re all a little different), so aim to stick to that as much as you can. Of course, don’t limit yourself on adventures. Just be sure you’re balancing the nights out with plenty of time to rest. Naps are always highly encouraged.

Also, if you feel like you’re struggling at any point to sleep while you’re traveling, I wrote down my recommendations for ways to sleep better naturally here.

I hope this post encourages you to live your best life while traveling! Stay committed to your health by loving yourself and honoring your body. You’ll stay in shape and feed your soul. If you loved these tips, please consider sharing with your friends & followers!