Travel Fitness Tips: How to Stay Fit While Traveling

Travel can be exhilarating and fulfilling, but it often disrupts our usual routines—including fitness. Staying active while exploring new places keeps you healthy and gives you the energy and agility to make the most of your adventures. Whether flying solo, traveling with family, or fulfilling your dream trips after retirement, keeping fit on the move is easier than you think. Here’s your ultimate guide to staying fit while traveling, including exercise tips, packable fitness must-haves, and a dedicated section for senior travelers.

Most of us have a daily fitness routine at home. Some are goal-oriented, such as running a 5K, hitting a squat PR, or leveling up on a movement at the gym. Some walk the trails, swim, bike, or practice yoga. Travel does not have to interfere with your goals or your fitness routine. Read on for over 100 actionable tips for staying fit while traveling, plus easy travel workouts anyone can do.

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Affiliate Disclosure: There are affiliate links throughout this post. This means if you click on a link and purchase a product through that link, then I will receive a small commission for the referral. And that is kinda cool.

Why Staying Fit While Traveling is Important

Fitness is more than workouts—it’s about feeling good physically, mentally, and emotionally. Here’s why staying active on the go matters:

• Boosts Energy Levels: Traveling, sightseeing, and packing in activities can be physically demanding. Fitness keeps your energy up so you can enjoy every moment.
• Reduces Stress: Exercise provides a natural mood boost and helps ease the stress of delayed flights, cramped spaces, or long schedules.
• Supports Immunity: Physical activity boosts your immune system, especially when exposed to new environments and potential travel stressors.
• Maintains Routine: A fitness habit grounds you and improves your focus, even in unfamiliar destinations.
• Aids Recovery: Hours of sitting on long flights or bus rides can take a toll on your muscles and joints. Fitness helps alleviate stiffness and improves circulation.

My Interview with Sam on How to Stay Fit While Traveling.

I am not a travel fitness expert, but I found the perfect guy to help me with this topic. Sam is the creator of Fit For Everywhere, a website that provides the best information on travel safety, fitness, and well-being.

Sam, what is your story?  Have you always been into travel fitness, or was there a pinnacle point in your life when you decided that you needed to become fit and stay fit?

I would say that I have always been active. As a child, I enjoyed sports like surfing and hiking. However, I was super-skinny at school and didn’t do so well in contact sports like rugby (which we play at school in the UK). After leaving school and before I joined the military, I was a gym regular. I put on a lot of muscle in my late teens. You’d probably call it a bodybuilding phase. 

But what I have learned since then is that being big and muscular isn’t actually that useful for many sports, activities, or even everyday life. It certainly wasn’t any use in getting prepared for the military entry tests. Yes, I was strong and big. But because of the weight of my muscles, I was also slower at running, swimming, and hiking. For this reason, I decided to focus my workouts on functional fitness training.

Functional fitness is a type of training that is a big part of military life. The idea behind functional fitness is that you are preparing your body for everyday movements and unexpected tasks that can put a big strain on your joints and muscles. A key part of functional fitness training is that it is designed to reduce the chance of injury. The best thing about functional fitness training is that it is easy for anyone to do and that you don’t need access to a gym.

Why is it essential for you to stay fit while traveling?

For me, it all comes down to being prepared for the challenges that come our way when traveling, whether due to the climate, the journey, or are part of the challenges that crop up when things go wrong.

Being in shape means I’ll be more comfortable in hot and humid environments because my body handles the temperature more efficiently. It means I’m less prone to injury and able to deal with a lack of sleep better than I would if I wasn’t in shape. By staying in shape when away from home, my immune system will function more efficiently, making me less likely to get sick whilst away from reliable medical care.

There are a lot of reasons why I maintain a fitness schedule while traveling, but ultimately, life is just easier and more enjoyable when you’re fit and healthy.

And why should we maintain fitness while traveling?

Well, many of the reasons I maintain my fitness while traveling also apply to many regular folks who are just traveling for fun. I know that staying in shape when you’re traveling can be a bit of a scary task. It’s also one that many people don’t prioritize, and I think it’s fair to say that many people would rather just chill out when on vacation.

The longer you’re away, the more reason there is to try to keep up a fitness schedule. If you’re away from home for just five days, you could probably go without exercising and not notice much change in your fitness when you return (as long as you get back into your workouts soon after).

Exercise has loads of benefits, from helping you recover from jet lag quicker to reducing the chance of injury (like when lifting luggage off the carousel at the airport). Exercise also releases endorphins, which make us feel great after a workout, and the extra calories you burn during exercise help balance those additional calories most of us take in when we’re traveling.

What advice would you give someone who wanted to begin their fitness journey while traveling?

I’d say well done for taking the first step. Anyone reading this is already on the path to staying in shape while traveling; making that decision is the first hurdle. But then I’d also say don’t stop here. It gets easy to put off doing the exercise: “I’ll start my workouts tomorrow because of …” is a common mind block many people face (myself included). The sooner you start, the sooner you’ll start feeling healthier and energized.

If someone is reading this and is already traveling on the road, that’s no problem. Today’s the day to get started. It doesn’t need to be a long and exhausting workout, and you don’t need any equipment – check out the workouts at the bottom of this post for starters.

Why is fitness so important to you?

Because I’ve visited some of the world’s most dangerous countries and seen the challenges of such travel, I wanted to help others understand and prepare for them. Of course, most people reading this won’t be holidaying in Somalia anytime soon or trying to find ways to work out while in the middle of the Jordanian desert. But they might have questions about what simple measures they can take to stay a bit safer when in an unfamiliar city or how to prepare a basic fitness routine that they can do in small hotels, hostels, or campsites.

Staying fit, safe, and healthy while traveling has meant that I’ve gotten the most out of my travels over the years, and I want to pass this knowledge on to others who might have these sorts of questions.

How to Stay Fit While Traveling: Top Three Tips from Sam

What are your top three tips for travelers who want to maintain travel fitness?  How can we avoid that uncomfortable feeling of returning to the gym after a holiday?

Tip 1: Have a plan.

It doesn’t need to be a big plan, and it doesn’t need to take you hours. But a quick search on the internet before you go so you know some basic things about your destination will help a huge amount.

To start you off, find answers to these questions:

• Does your hotel have a gym?
• Will it be too hot to workout outside?
• Are there any running routes nearby, such as parks or recreation areas?
• If you’re working out in your hotel room, what time of day do you plan to do your workouts? Before breakfast? In the evening?

If you have a basic idea of what you will be doing and where you’re more likely to do the exercise and not talk yourself out of it.

Tip 2: Choose a variety of simple workouts to do.

Rather than taking just one workout, take a few so that things stay interesting. You don’t want to get bored from repetition. There are a few workouts at the bottom of this post to keep things interesting for at least a few days.

Tip 3: Make sure you stay hydrated.

This tip is even more important if you’re not used to working out, especially in warmer climates. Because of the exercise you’ll be doing, you’ll need to drink more water than usual. Dehydration can lead to headaches and weaken the immune system, so make sure you don’t let it get to that stage. (Don’t wait until you feel thirsty; you’ll already be dehydrated!)

Bonus Tip: Keeping the motivation back home.

Heading home and getting back into the gym routine again can be pretty tough and can be a strength-of-mind battle; another good reason to keep up your routine while traveling. That way, you never had the break from working out, so you’re just carrying on as before.

Personally, there have been loads of times when the last thing I’ve wanted to do is work out. For example, when it’s below freezing outside, and I’d planned to go for a run before work, or I didn’t sleep well the night before and had a swim scheduled at lunchtime. In these situations, you just have to get on and do it. Once you start, it’s fine, and once you finish, you’ll be so pleased you forced yourself to get it done.

Travel Fitness Equipment.

What minimum travel fitness equipment would I need to incorporate a fitness routine into travel?

The good news is you don’t need any equipment. Equipment can help you get more from your workouts and can help to keep things more interesting, but it is not essential.

You don’t need training shoes if you’re working out in your hotel room. But if you think you’ll be heading to the hotel gym or running through the park, you need a pair of cushioned footwear and lightweight workout clothes.

I like to use resistance bands and jump ropes, but these are definitely not essential items for anyone just starting out with travel exercise!

Three Easy and Fun Travel Workouts Anyone Can Do.

As promised, here are three travel workouts to start you off. Remember to warm up – jogging on the spot for 2 minutes should do it.

Workout 1 – Exercise Islands (easy family workout).

This fun workout sees each family member swap through different exercises. Everyone is doing one of the exercises at all times.

Each family member is on their own ‘exercise island,’ while one person is the Giant. The Giant does giant steps (long lunges) around the world (three times to the door and back), then everyone swaps island, and someone else becomes the Giant. The exercise island inhabitants keep doing their exercises until the Giant has done their round-the-world Giant
steps.

Exercise Island 1: Get-ups: lie down and get up to standing as quickly as you can. Then, lie back down again. Do as many as possible while the Giant is lunging around the room.

Exercise Island 2: High knees: jog on the spot, with high knees. Get your knees up! As high as they go. Keep going whilst the Giant is lunging around the world.

Exercise Island 3: Floor knees: lie on your back, legs out straight. Bring your knees up to your chest (not too quickly). Then, straighten your legs back out again. Can you do this without letting your feet touch the floor at all? Keep going whilst the Giant is lunging around the world.

Exercise Island 4: Balancing statue: stand still with your feet together and close your eyes. Keep your eyes closed and lift your knee (slowly) toward your chest. Put it back down and do the same with the other leg. Can you do this without falling over? Keep going whilst the Giant is lunging around the world.

Do this workout three times through.

Workout 2 – Legs and Cardio (intermediate).

This workout will help you get strong legs whilst also building up your cardio fitness.

Do six rounds of these leg exercises (they get the lungs and heart going too), with no rest between each exercise:

• Ten lunges (five on each leg): Take a step forward and drop your knee to the floor, then push back to standing with feet together. You can do these on the spot if you do not have much room.
• Ten squats: Stand with feet shoulder-width apart. Squat down so that your upper legs are parallel to the floor. Try to keep your spine neutral (don’t hunch over).
• Ten burpees: Start in a press-up position (palms on the floor shoulder-width apart and arms straight. Toes on the floor, feet shoulder-width apart. You should face the floor like a steep bridge). Bounce your knees toward your chest in one movement and plant your feet on the floor, then come to a standing position. Reverse, back down, and bounce your feet out. That is one repetition.

Once you have completed one round, take a 20-second break, then do another round until you have completed six rounds altogether. You can add rounds or repetitions to make this harder.

Workout 3 – Whole Body Countdown (advanced intermediate).

For this simple whole-body workout, you’ll be decreasing the repetitions from ten down to one—just two exercises to do here. You’ll go through the first round and do ten exercises of each. Then, rest for ten seconds and do round two. For round two, you’ll do nine repetitions for each exercise. Continue dropping the repetitions each time until you get to one.

• Burpees: Start in a press-up position (palms on the floor shoulder-width apart and arms straight), toes on the floor, feet shoulder-width apart. You should be facing the floor like a steep bridge. Bounce your knees toward your chest and plant your feet on the floor, then come to a standing position. Reverse, back down, and hop your feet out. That is one repetition.
• Press-up Option A (Hard): Standard press-up: Lie on the floor face down and place your hands slightly wider than shoulder width while holding your torso up at arm’s length. As you inhale, lower your body downwards (keeping your body straight) until your chest almost touches the floor, then push your body back up as you exhale.
• Press-up Option B (Easy): as above, keep your knees on the floor for the whole exercise; this considerably reduces the weight going through your arms.

Best of luck, and remember – try to make your travel workouts fun rather than a chore.

Sam spent eight years in the UK’s military, working in some of the world’s most dangerous countries. Since leaving the armed forces, he has continued his career in the security industry and created FitForEverywhere.com, where he shares his expertise in travel fitness and safety.

How to Stay Fit While Traveling: A few quick and actionable travel fitness tips

I don’t need to add much since Sam stole the show, but I thought I would add a few quick tips from a family traveler.

1. Sam already recommended making a travel fitness plan before leaving for your holiday. Bring a few workouts with you that will keep you interested. His recommendations above are the best.
2. Make a promise to yourself that you will do one thing physical every day, even if it’s a quick 10-minute workout.
3. Incorporate activities that increase your heart rate into your daily itinerary.
4. Don’t overcomplicate it.
5. Avoid public transportation. Take a walk, ride a bike, and take the stairs.
6. Pack lightweight equipment: a jump rope, resistance bands, an exercise mat, and running shoes.
7. And pack stylish workout outfits. Looking good is motivating.
8. ***Make healthy food choices, including snacks (most of the time).***
9. Hydrate. Hydrate. Hydrate.
10. Use your Fitbit or another fitness tracker. Set daily step goals and stick with them.
11. Go on a walking tour. We went on a walking ghost tour in London, how fun.
12. Water sports burn calories. Add kayaking, standup paddleboarding, or snorkeling to your travel fitness plan.
13. Make sure to get your rest.

100 Easy Ways to Stay Fit While Traveling.

General Fitness Tips

1. Avoid public transportation. Take a walk or ride a bike.
2. Use hotel staircases instead of elevators.
3. Book accommodations within walking distance of major attractions.
4. Turn your layovers into mini workouts by exploring the airport or stretching in quiet corners.
5. Start your day with 10 minutes of stretching or a quick morning yoga flow.
6. Commit to quick morning workouts using resistance bands.
7. Set step goals using your fitness tracker.
8. Incorporate bodyweight exercises in your hotel room, like push-ups, sit-ups, and squats.
9. Plan running routes that double as sightseeing tours.
10. Do yoga to relax after long flights or drives.

Add in Cardio Workouts

11. Explore the destination with a morning jog.
12. Go for a hike in nature or at nearby parks.
13. Cycle around the city if rentals are available.
14. Try stand-up paddleboarding or kayaking for a fun cardio session.
15. Swim laps in your hotel pool or at a local beach.
16. Dance to local music or join a dance class.
17. Use a jump rope for a quick, high-energy workout.
18. Power walk through parks or promenades.
19. Visit outdoor gyms or workout parks.
20. Climb hills or stairs in scenic areas.

Add in Strength Training

21. Use resistance bands for squats, bicep curls, and rows.
22. Do push-ups, planks, and dips in your hotel room.
23. Carry a travel-sized pair of adjustable dumbbells.
24. Try backpack workouts by stuffing it with items for weight.
25. Use chair or bench edges for tricep dips.
26. Incorporate wall sits during long sightseeing breaks.
27. Practice single-leg lunges using sturdy surfaces.
28. Utilize public benches for box squats or step-ups.
29. Do mountain climbers or floor bridges for core strength.
30. Use heavy water bottles as makeshift weights.

Don’t leave out Stretching and Recovery

31. Stretch every morning and night.
32. Use a travel yoga mat for a stretching routine.
33. Practice yoga or pilates for flexibility and core engagement.
34. Use a lacrosse ball for deep tissue massage.
35. Roll out your back or legs on your yoga mat post-workout.
36. Perform basic neck stretches to relieve stiffness.
37. Unwind with restorative poses like a child’s pose.
38. Practice balance with one-leg stances.
39. Do dynamic stretches before sightseeing.
40. Use resistance bands for hamstring or shoulder stretches.

Staying Active During Sightseeing

41. Take walking tours instead of buses.
42. Book activities like kayaking or horseback riding.
43. Rent a bike to explore the city.
44. Discover local hiking trails.
45. Consider walking photography tours.
46. Participate in active workshops—think cooking, dance, or yoga.
47. Explore gardens, castles, and parks on foot.
48. Climb observation towers for spectacular views.
49. Visit beach destinations for frisbee, volleyball, or power walking.
50. Go geocaching for adventurous, treasure-hunt-style walks.

Unconventional Workouts

51. Find an outdoor climbing wall.
52. Join community runs or fitness meetups.
53. Try group yoga in a nearby park.
54. Learn local sports like cricket or petanque.
55. Work out or jog on the beach (sand adds resistance!).
56. Engage in water aerobics at hotel pools.
57. Take stairs two at a time for added intensity.
58. Play with a frisbee or football in open areas.
59. Try Tai Chi in outdoor spaces.
60. Use playground equipment for hanging exercises.

Senior-Friendly Fitness Tips While Traveling

Traveling after 60 comes with its considerations, but staying active is just as essential. Here’s how seniors can keep fit safely and enjoyably:

Low-Impact Activities

61. Go for leisurely walks on flat, scenic routes.
62. Swim or practice gentle water aerobics in hotel pools.
63. Take part in guided walking tours.
64. Stretch daily to maintain flexibility.
65. Try chair yoga or gentle pilates in your hotel room.
66. Use resistance bands for light strength exercises.
67. Stroll through museums, gardens, or indoor markets.
68. Do low-intensity cycling in parks or urban areas.
69. Play light frisbee or bocce ball with family.
70. Practice balance exercises to improve stability.

Additional Senior Fitness Tips

71. Listen to your body—rest as needed.
72. Stay hydrated with a portable water bottle.
73. Pack supportive walking shoes.
74. Work with an exercise plan approved by your doctor.
75. Prioritize activities with easy pacing options.
76. Incorporate sightseeing and fitness, like walking tours.
77. Avoid excess strain with proper stretching routines.
78. Consider pool workouts for joint-friendly movement.
79. Look for senior-friendly fitness classes locally.
80. Take frequent breaks, especially on long walks.

Staying Healthy While Traveling

Staying fit isn’t just about exercise—it’s a holistic approach:

81. Stick to balanced meals with local fruits and vegetables.
82. Avoid skipping meals, even if you’re busy.
83. Stay hydrated, especially in warmer climates.
84. Limit alcohol and sugary drinks.
85. Manage jet lag with rest and light stretching.
86. Carry healthy snacks like nuts or granola bars.
87. Limit processed food in favor of local dishes.
88. Adjust meals based on portion sizes.
89. Avoid excessive caffeine.
90. Use apps for meal and fitness tracking.

Relaxation and Rest

91. Stick to a consistent sleep schedule.
92. Use mindfulness apps or meditation routines.
93. Practice deep breathing to reduce stress.
94. Dedicate 5–10 minutes to relaxing stretches.
95. Take peaceful walks in soothing environments.

Final Tips for Staying Active Anywhere

96. Book hotels with gyms or fitness amenities.
97. Join temporary gym memberships or classes nearby.
98. Use hotel furniture creatively—chairs for dips and sturdy beds for stretches.
99. Challenge yourself to explore more on foot.
100. Keep connected to your fitness goals with digital workouts or apps.

Travel Fitness Packing List.

Here are fifteen essential, easy-to-pack items to add to your travel fitness packing list.

Running Shoes. You’ve heard the saying, “All you need is love…and a good pair of running shoes?” OK, I might have made it up. But often, all you must bring is a good, reliable, supportive, and stylish pair of running shoes. Wear them on travel days while exploring the sites, running, hiking, and cycling. Here are my favorites.

Fitness Clothing.

• Sports Bras. Choose a comfortable and supportive style that can double for daily use. 
• Performance fabric workout tank tops, preferably dry-wicking material.
• Workout shorts or tights.
• Socks. Balega no-show workout socks or Stance low athletic socks.

Light Jacket.  Purchase an easily foldable light jacket—this one is buttery soft, has a hood, and comes in many fun colors and patterns. 

Cap.  Put your hair in a ponytail, throw on a cap to protect your scalp and eyes from the sun (and save a bad hair day). The trucker style has added ventilation. Or these sweat-wicking running hats are the best, and they’re easy to pack. Wearing a cap keeps the sun and sweat out of your eyes and your hair out of your face.

Shades.  Find stylish yet sporty shades with UVA and UVB protection, like these Oakley Polished Chrome Aviators.

Sunscreen.  Always protect your skin from the harmful rays of the sun with SPF 50 sunscreen. Frequent sun exposure will increase your risk of developing skin cancer and cause pre-mature aging changes in the skin.

Airpods or Headphones.  Go for a walk or jog with motivational music or your favorite podcast.  

Swimsuit.  Water sports burn lots of calories and the perfect way to see amazing sites. So, don’t forget your swimsuit and don’t forget your Goggles.

Water Bottle.  The Hydaway Hydration Travel Pack includes a 25-ounce collapsible water bottle with a spout lid and a travel case with a carry clip—a perfect gift for travelers.  

Jump Rope.  Add 100 single-under jump rope before any workout to get your heart pumping. And if you are feeling super beastly, 100 double-unders.

Yoga Mat.  Even if you are not a yogi, you can use a packable yoga mat for many different exercises such as sit-ups, push-ups, lunges, planks, and burpees. Try this foldable yoga mat that’s light and takes up minimal space, fits easily into your carry-on bag or your backpack.

Incorporating yoga into your daily fitness routine while traveling is peaceful. 

Here are 12 easy yoga poses anyone can do while traveling.

Lacrosse Ball.  Roll out those sore muscles after your workout. Or incorporate soft tissue work into your stretching routine.

Fitness Tracker.  The FitBit will keep track of your daily steps, sleep quality, and heart rate and calculate mileage on hikes, bikes, swims, runs, or walks.

Bodyweight Exercise Cards. When the pandemic hit, the gyms closed, and we began a long year of home fitness, my fitness buddy bought these bodyweight exercise cards.  They have effective exercises that target, abs, glutes, arms, legs, chest, and shoulder. The exercises are explained and illustrated, and they even have stretching exercises recommended for each workout.

Smartphone. Technically, it is not fitness equipment, but plenty of fitness apps on your smartphone provide hotel workouts and workouts without equipment.  

Here is a downloadable Travel Fit Kit Checklist to help you pack for your next adventure.

Sam, Thank you so much for your expertise and advice on travel fitness. Your help with this post means more to me than you will ever know.

Stay healthy, fit, and safe. And send me pictures.

Oh, and let me know what you do to stay fit while traveling the world.