How to Exercise While Traveling or on Vacation

by Natalie Belford

Traveling can be a challenge to any workout routine, but there’s usually a way to fit in at least some vigorous exercise. The key is to remember that you’re working out because of how it makes you feel. Picture how energized and relaxed you are after a workout, how clearheaded and alert, how patient and ready to tackle even the toughest problem.

Why wouldn’t you want to give yourself those benefits while on a business trip or even a pleasure excursion? In the old days, when you drank coffee, wouldn’t you have taken fifteen minutes to walk into a coffee shop, wait in line, and buy your caffeinated boost of energy? You can take the same fifteen minutes to work out, with even better results. The key is to view it as a choice and not just one more obligation.

Here are some tips for combining your exercise routine with your life on the road. I can tell you from experience that they work, because with our busy travel schedules, we’ve had to try them all! I can also tell you that the key to these can be summed up in four words: be flexible and forgiving. If you try to duplicate your home workout entirely, of course you’re going to fail.

If you beat yourself up for doing fifteen minutes of cardio instead of thirty, you won’t do any at all and will probably find yourself reaching for a caffeine-and-sugar lift instead. But if you continually congratulate yourself for nurturing your body with the exercise it needs, you’ll be surprised at how much you can accomplish, even on the most demanding trip.

Pack your strength ball, tubing, or bands—or buy some inflatable weights. None of these items are heavy and they take very little space to pack. The inflatable weights are filled with water and can weigh up to 16 pounds.
Try to get up and stretch every hour on a plane, and to take regular hourly breaks during a car trip. Movement keeps your lymphatic system flowing and flushes out toxins. Of course, you can’t always move around on a plane the way you’d like, but at least kick off your shoes and wiggle your toes periodically to keep the circulation flowing. If you’re concerned about varicose veins, you can buy special support socks that keep the blood flowing toward your heart.
Drink lots of water when you fly. It’s very dehydrating to be in a plane, and the long hours of sitting allow lots of waste products and toxins to build up within your system. Flush them out with a good deal of water. I like to carry several bottles of water on the plane to keep from pestering the flight attendants.
Ask the desk clerk or concierge what facilities the hotel has to offer. Most hotels these days have fitness rooms, with maybe a treadmill and some weights. Ask the desk clerk or concierge where you can take a walk. A brisk walk in the morning, or at the end of the afternoon when you feel drained, can help rev you up for the challenging work ahead.
You might also schedule a massage during your visit! If the hotel massage therapist can perform a lymphatic drainage massage, terrific. But even a regular massage is good for your circulation and your lymphatic system—and it’s a great stress releaser on a difficult trip.
Rent a fitness video or DVD from the hotel. Many hotels have DVD players or VCRs in every room, and you’d be surprised at how many in-room fitness routines you can do. Or bring along some of the best exercise videos in your collection! The 10 minute solution workouts are fantastic for a quick and short exercise routine. Try this pilates-based no-weights routine and this awesome belly fat burner routine.
Get in short walks wherever you can. Instead of trying to block out forty minutes for a full cardio workout, wear or carry comfortable shoes and take advantage of little bits of time. Most hub airports require ten minutes just to change planes. Many office buildings have accessible stairways. A little movement will help you blow off the tension that often accompanies business meetings and enable you to stay clear, calm, and focused.
Start your day with the Sun Salutation. And throw in a Sun Salutation when you’re changing from day to evening clothes. This total body stretching exercise will help relax you like nothing else, bringing healthful oxygen to your brain and getting your blood moving. It only takes five minutes, and it leaves you feeling great. Imagine a business trip on which you did a Sun Salutation in the morning, one while you were changing into your evening wear, and one more about ninety minutes before bedtime. Just those three five-minute intervals can make a huge difference in how you feel.
If you’re visiting friends or family, ask for their help. As you plan your time together, let your loved ones know that you’d like to fit in thirty minutes or an hour to take a brisk walk or to do some strength training. If you let them know ahead of time what you need, they can work your fitness time into plans for the visit.

As you think about taking your fitness routine on the road, remember that it’s not the end of the world if you miss a day or two, or if you cut back on the number of minutes you’re “supposed” to work out. What’s more important is that you stay active—not because we said so, but because your body will feel better if you do. If you’ve already started exercising, you’ve probably noticed that a vigorous workout helps melt away tension as well as fat, bringing oxygen to your brain and getting your blood moving.

Even a little movement can bring you these benefits, and staying active even to a lesser extent will definitely make it easier to resume your routine when you get back home. So be kind to yourself, whether that means forgoing some exercise, making an extra effort to keep your routine going, or both.