9 Ways to Take Control of Your Travel Fitness Goals

Finding it difficult to stay healthy while traveling during the holidays and beyond? If you ask me, traveling is one of life’s greatest joys, and so is health. A recent 2024 study even suggested that travel has the ability to combat premature aging—that is, if your itinerary allows you to decompress, think for yourself, and explore new terrain. To double the health benefits of taking planes, trains and roads, prioritize not only rest but also exercise.

Ahead, we’ll share pro tips to help you stay on top of your fitness goals while traveling. Whether you’re about to plan a trip to see family, fly to an exotic location, or anywhere in between, these simple on-the-go wellness tips can seamlessly help you stay in shape.

1. Set goals and create a travel fitness plan

First, figure out what your goals are for staying active while traveling. Do you want to minimize your holiday weight gain, continue your existing exercise routine, or discover new places on foot? How about coming home refreshed and full of energy? Once you have your goals, you should map out what steps you will need to take to achieve them.

“Be prepared and limit your excuses for not exercising, even on vacation,” advises Elizabeth Brown, MS, RDN, CPT, a registered dietitian, certified personal trainer and author of The Kitchen Vixen of certified holistic chefs. Discovering your “why” and unpacking the “how” will help you strategize and stay motivated.

2. Find small moments of movement

While your itinerary may be packed, travel often brings with it many opportunities to be active (no matter how brief each opportunity may be). “Find ways to use your free time during holiday travel to incorporate ‘exercise snacks’ into your daily routine,” suggests Cassandra Padula Burke, MD.

Such opportunities include but are not limited to:

• Take a walk around the airport before boarding or during your layover
• Stretch while waiting for baggage claim
• Take the stairs instead of the elevator
• Get off at the earlier subway or train station and walk there

Remember: Exercise doesn’t always have to be long, one-and-done sessions, even if that’s your preferred criterion. “Focus on consistency [doing] Practice low-intensity exercise regularly during your vacation travels, even for 5 to 10 minutes at a time,” Burke shares. Even shorter training sessions will add up so you don’t deviate too much from your daily routine.

3. Add fitness to your itinerary

If you want to prioritize fitness while traveling, make a conscious effort to build it into your schedule. Maybe this involves going to a hotel gym 2 to 3 mornings a week, or finding classes near where you live (eg: yoga, spinning, Pilates, or HIIT). Having to sign up for classes in advance also has the built-in benefit of helping you stay accountable to the goals you set. Additionally, exploring beyond your go-to classes and coaches can diversify your routine to keep your muscles engaged and guessing about what’s coming next.

hint: “See if the studio has a week-long introductory offer to get the most bang for your fitness buck,” shares Brown. ClassPass, the Mindbody app, and larger franchises also make it easy to discover deals and where to go.

4. Bring your own equipment

One of the easiest ways to get in some exercise while on vacation is to bring your own equipment. “A jump rope and some resistance bands are lightweight, take up very little space, and can help you stay consistent with your cardio and strength training,” says Brown. Seeing them will serve as props and visual cues to support your physical movements.

For extra enjoyment, Brown highly recommends bringing a mini or collapsible foam roller. “Foam rolling can relax your muscle fascia and make you feel like a new person: someone who wants to continue their fitness routine,” she shares.

5. Do bodyweight exercises

To stay active while traveling, don’t underestimate the value of simple circuit training—no gym, studio, or props required. Brown recommends jotting down some key moves from classes or trainers you regularly attend and using them as a small routine for when you’re on the road. “Think of sun salutations in yoga, or squats, push-ups, burpees and glute bridges in the gym,” she continues. “You can even go back to traditional school and do your gym class routine: jumping jacks, wall squats, bike sit-ups and running in place.”

Need some extra guidance? You can always stream the video on YouTube or the fitness app of your choice.

6. Dress for success

To be an active traveler, pack strategically so you can dress appropriately. Whether you’re exploring the city or hitting the trails, comfortable clothing and shoes are a must. “Outdoor activities are always an option as long as you dress appropriately,” Brown shared. “Go for a walk or a hike and observe the local feed and wildlife as you go.” For those interested in outdoor adventures, she notes that down jackets and vests that fold into pouches are space-saving layering pieces that are perfect for travel.

7. Make exercise a social activity

Using exercise as a two-in-one opportunity to stay healthy and socialize can improve persistence and fun, especially if you’re not too keen on sweating or have a busy schedule.

Burke recommends turning exercise into a group activity, even if it’s as simple as a brisk walk with family or friends before breakfast or after dinner. (A walk after a meal can also help smooth digestion: given the abundance of food during the holidays, this is an especially attractive perk for those looking to combat travel-induced bloating and constipation.)

8. Refuel correctly

Fitness and food go hand in hand – both can take a nosedive when traveling, especially if you don’t have access to a kitchen and need to eat out. Burke recommends bringing protein-rich snacks (think jerky, cheese sticks, protein bars, etc.) to help you stave off hunger and opt for quick, less nutritious options on the go.

Don’t forget to prioritize water intake, as traveling can easily dehydrate you and cause side effects like headaches and fatigue. “Bring a water bottle and stay hydrated to maintain energy levels,” she adds.

9. Find balance through travel fitness

Staying fit while traveling doesn’t have to be like boot camp. While prioritizing exercise is a good idea for your physical health, mood, and overall well-being, you can still find a sweet spot that doesn’t go to any extremes.

“A combination of exercise, quality time with loved ones, and a balanced diet that includes some of your favorite nostalgic treats can provide a balanced approach to staying on track while enjoying the holidays,” Burke says.