How to stay active while traveling

August 23, 2024

Vacations are a lovely way to unwind and explore the world — but if you’re someone who has a regular workout routine, a trip can throw you off-track in your fitness goals. Hours spent sitting in planes, trains or cars combined with changes in time zone, diet and sleep patterns can affect your body and lower your energy. However, staying active while traveling is possible. With a combination of planning and creativity, you can make the most of your trip and still feel like you’re staying on-track with your fitness goals.

Below, you’ll see our top six tips that can help you stay active while traveling:

1. Get creative with your workouts
2. Keep moving by packing light
3. Making the most of the hotel gym
4. Discover your new surroundings on foot
5. Stay hydrated and eat healthy
6. Add the right travel insurance plan

Of course, if your trip is focused on physical activity, such as a ski trip to the Alps or snorkeling in Greece, you’ll want to be sure to stock up with the proper equipment, train ahead of time to be prepared for your trip’s level of activity and research the best guides and/or outdoor suppliers at your destination. Above all, don’t forget to add travel insurance. Travel insurance can come in handy if you bring any sports gear, such as a bicycle or diving equipment, because if your luggage (and gear) is lost, these plans help cover the cost of replacement so you can still enjoy your trip as planned.

As with any workout routine or physical activity, there’s always the chance of getting injured while running, lifting weights, swimming or one of the more adventurous activities such as skiing or climbing. So don’t forget to add travel medical coverage to your plans, ensuring you get the support you need in case you get hurt while traveling.

1.     Get creative with your workout

Instead of forgetting about your fitness goals while traveling, you can go about them a little differently. Start by making a list of your workout objectives, such as whether you are trying to build your endurance, create more strength, amp up your cardio capacity or increase flexibility. Next, think through your trip, and what activities could sync with your current workout routine or provide the same gains in a different way. For instance, check out these tips from Dr. Amit Arwindekar, medical director at UnitedHealthcare Global:

• Keep up with your training while on the go. There are many online resources and apps that provide bodyweight workout routines that can be done entirely in a hotel room, even with just a small amount of space available. If you want to push your body without adding weights to your luggage, pack resistance bands that are lightweight, inexpensive and are easy to carry.
• A pool at your hotel? Staying by the beach or a lake? That’s perfect! Dive in for a few laps or explore water activities like paddleboarding, surfing, snorkeling, or kayaking. Not a bad way to get a full-body workout and beat the heat.
• Opt for a bike rental to tour the city. Cycling is not only a delightful way to see the sights but also an eco-friendly and healthy option. Many cities offer bike-sharing programs, and local shops often have rentals available. Remember to wear a helmet and observe local traffic regulations.
• Get familiar with your surroundings by going on a self-guided walking tour or sign up for a guided tour to learn about the city. Or if you prefer nature, research some hiking trails nearby.
• For avid runners, finding local running trails that allow you to explore a destination is a win-win. Check out paths in parks and forests, around a lake or along the beach to take in the scenery while you keep in shape.

2. Keep moving by packing light

How does minimizing luggage help with fitness? By cutting back on your bag count, you’re already creating a fitness routine, building strength and stamina by putting only what you need in bags that you carry yourself — not to mention the time and financial savings of not being burdened by oversized luggage. Plus, if you travel light, you might not have to put your luggage in the hold, reducing the possibility of lost or delayed luggage.

Trim down your packing list by choosing versatile clothing that can be easily paired and layered for both active days and dress-up occasions, creating multiple outfits with just a few pieces. Layers are also your best friend if you're headed to a place with fickle forecasts, keeping you comfortable rain or shine.

Footwear is key, so only bring sturdy, broken-in shoes that will let you turn walks and hikes into a combination of transportation, sightseeing and exercise. Remember to pack a compact first-aid kit with bandages, blister tape, pain relievers and insect repellent.

One thing to keep in mind is that if you travel light, you might not have the option to bring a secondary handbag or rucksack which can make you a target for pickpockets when traveling. Be mindful of the additional risk and don’t forget to buy travel insurance coverage to keep you safe against theft and pickpocketing.

3. Make the most of the hotel gym

You may not be staying in hotels with workout rooms your entire trip, but on the days, you do, make the most of it. Use the cardio machines, strength training equipment, and free weights to fill in the workout gaps that your trip might have created (for instance, it’s easy to get your steps in when exploring a city, but you might not have found a way to squeeze in an arm day).

Not sure how to use the equipment? Most hotels have knowledgeable staff ready to assist. Online workout routines are great for keeping you motivated as well. Some hotels even offer yoga, Pilates or aerobics classes — also a great way to meet fellow travelers.

If you anticipate having access to a hotel gym, remember to:

• Pack a workout outfit including footwear
• Verify gym hours before you check in
• Bring a refillable water bottle (also great throughout your trip)
• Respect fellow gym-goers by wiping down equipment before and after use

Keeping fit on the go doesn't have to be a challenge. With some forethought and a touch of ingenuity, it's entirely possible to stick to your exercise regimen even when you're far from home. So, next time you're traveling, remember to pack your workout clothes and take advantage of your hotel's fitness center.

4. Discover your new surroundings on foot

One of the best ways to stay active while traveling is to explore your destination by walking. You’ll be immersed in the sights and sounds of your new surroundings, plus sneak in some exercise, fresh air and sunshine.

If you’re staying at a hotel, a leisurely stroll around the hotel’s neighborhood might reveal delightful surprises such as a quaint café or a serene park. Many hotels provide local maps or guides to walking tours, giving you another way to absorb the history and culture of the locale while putting some miles toward your workout goals.

For outdoorsy types, adding a hike at a local park or along the shore can amp up your fitness routine on the road. As with any traveling situation, be sure to bring along water and snacks, and always let someone at your hotel know where you're headed just in case.

Want to level up your exercise excitement? Add a sporting excursion or nature adventure to your itinerary — but consider your fitness abilities and check out proper travel medical insurance. There are plans available specifically designed for extreme sports, a good idea if you’re going to challenge yourself and your fitness level with a mountain bike adventure, cliff diving, parachuting or other thrilling adventure.

5. Stay hydrated and eat healthy

Staying active and energized during your travels is key, and that means keeping your hydration and nutrition in check. Drink plenty of water, especially during airplane travel which is extremely dehydrating, as well as during destination exploration. Steer clear of sugary drinks that do less to hydrate your body.

It’s always a good idea to prioritize fruits, vegetables and whole grains to balance travel indulgences with good nutrition. High-quality nutrients help keep your energy steady plus boosts your immune system, so you can fight off any bugs you might encounter in your travels.

By eating healthy on the go, you can maintain the level of physical activity you want, as well as enjoy your vacation. By taking care of your whole self, you can make the most of your travels and feel your best at the same time.

Be ready, in every way

That once-in-a-lifetime trip might include a few days where the weather isn’t cooperating. Rather than compromising your trip (and your fitness) by staying cooped up at a hotel, embrace the adventure. It’s easier to do if you bring along a raincoat, umbrella, and functional and lightweight athletic wear that keeps you comfortable in any conditions and temperature, from warmer-than-normal days to unexpected downpours.

Your travel companions can make a difference as well. If you’re particularly committed to maintaining a fitness routine while on the road, try to find a travel buddy who's into the same sports and activities, and plan a trip you’ll enjoy both as a tourist and as a fitness enthusiast. It's also easier to stay motivated when you have someone to be accountable to during your fitness journey.

As much as being active is important, so is giving your body time to rest, recover and prevent injuries. Pay attention to your body and take breaks when you need them. Travel itself can be tiring, so give your body the time it needs to recharge with ample sleep, healthy hydration, and the occasional break to stretch or meditate.

6. Add the right travel insurance plan

Whether you’re packing expensive snowboard or ski gear, or simply plan on staying active on your trip, the right travel insurance can protect you throughout your itinerary. Any time you’re pushing yourself physically, there’s the chance of a twisted ankle or unexpected muscle pull. If it’s bad enough to interrupt your trip and warrant medical care, a travel medical plan such as SafeTrip Travel Medical insurance can help you with a small need or in a larger crisis. Aside from medical needs, a well-designed travel plan such as SafeTrip Travel Medical Plus adds on protection in case of cancellations, travel delays and other ways your vacation might be interrupted. With the peace of mind, you can continue to enjoy your vacation — and stay on-track with your fitness goals — every step of the way.