Exercise Tips While Traveling: How to Stay Active on the Road

Nov 28

Travelling can throw a wrench in anyone's exercise routine, especially for those who find themselves frequently on the go. Whether it’s a business trip or a family vacation, keeping up with fitness can be challenging. But staying active while travelling is essential for maintaining energy levels, mental clarity, and overall physical health. As experts in physiotherapy at Pursuit Physiotherapy, we understand how difficult it can be to stay committed to fitness routines while traveling. Here are some practical tips to help you stay active no matter where your travels take you.

Vacations are the perfect opportunity to unwind, but squeezing in exercise when travelling can be a challenge for most.

Plan Ahead for Fitness

Preparation is key when you’re trying to stay on track with your fitness goals during travel. Take some time before your trip to research the fitness amenities available at your destination. Many hotels now offer fitness centers, and some cities have fantastic outdoor exercise options, like parks or running trails.

Check for nearby gyms or parks: Use apps or Google Maps to see what’s nearby.

Bring the essentials: Something as simple as packing a pair of running shoes can open up opportunities to explore a new city on foot.

Set a routine: A 30-minute bodyweight workout first thing in the morning can be a game-changer. Starting your day with exercise allows you to maintain control before your schedule becomes busier.

***To stay on track with your fitness goals while traveling, research available fitness amenities at your destination, such as hotel gyms or local parks and trails.***

Make Smart Choices with Food

One of the biggest challenges of travelling is maintaining a healthy diet. Restaurants and fast food often come loaded with extra calories, fat, and sodium, making it difficult to eat well on the road. While indulging in local cuisine is part of the fun, balance is key.

Avoid overindulging: Try to choose healthier options and balance larger meals with lighter snacks.

Stay hydrated: Keeping hydrated can help maintain energy levels and keep you feeling your best.

Watch your snacks: Whether a long flight or a couple of hours driving in the car, we often rely on snacks to satiate while travelling. Unfortunately, many snacks are high calory and low quality. Plan in advance your snacks, ideally packing some fruits or vegetables.

No Gym? No Problem!

Even if your hotel doesn’t have a gym, there are plenty of ways to stay fit. Bodyweight exercises are a fantastic, equipment-free way to maintain strength and mobility. Consider incorporating exercises like squats, push-ups, sit-ups, or planks into your routine. You can do these exercises in your hotel room, at a park, or even at an airport lounge.

Take advantage of running: Running is a great way to stay fit and explore new destinations at the same time.

Pack resistance bands: These lightweight, portable bands are perfect for adding resistance to bodyweight exercises. You can easily do movements like bicep curls, rows, or deadlifts anywhere.

***Prolonged flights can strain the body, often causing discomfort, muscle tightness, and cramping.***

Move During Your Flight

Long flights can be especially tough on the body, leading to stiffness, cramping, and discomfort. But there are some easy strategies you can use to keep your body moving while in the air.

Walk the aisles: Try to get up and stretch your legs by walking up and down the aisle every couple of hours. This keeps the blood flowing and reduces the chance of cramping.

Compression socks: Many people find that wearing compression socks can help reduce swelling and improve circulation during long flights.

CONCLUSION

Staying active while traveling doesn’t have to be complicated. A little bit of preparation and the right mindset can go a long way in helping you stick to your fitness goals. Whether it’s squeezing in a quick bodyweight workout, taking a jog around the city, or simply walking around on your flight, there are many ways to stay fit while on the go.

For more advice and tailored physiotherapy solutions, feel free to reach out to us at Pursuit Physiotherapy. Our team is dedicated to helping you stay healthy, no matter where life takes you.

Dana Tostenson, MPT

With a passion for people and health, physiotherapy has been a natural fit for Dana.

He enjoys working with clients through a holistic approach; incorporating manual therapy, tailored exercise prescription, and evidence informed education to help his patients overcome their pain, improve performance, and enhance their overall health.

Victoria, BC physiotherapist Dana is excited to help people return to the activities they love, approaching any issue, big or small, with enthusiasm and compassion. As a former varsity athlete and now a recreational competitor, his passion for sports and performance optimization makes him a great fit for injured athletes or weekend warriors hoping to return to and excel in the game.

Dana is a graduate of the University of British Columbia (Masters of Physical Therapy), the University of Alberta (Bachelor of Science in Nutrition), and has completed his Transitional Doctorate in Physical Therapy. He has advanced training in Functional Dry Needling, joint manipulation, chronic pain management, nutrition, as well as vestibular and TMJ disorders.

Outside the clinic you can find Dana on the jiu-jitsu mats, taking in the island’s natural beauty, or tending to his admittedly too many house plants (which have now spilled into the clinic).