Staying Fit While Traveling: A Guide to Keep You in Shape While On the Go


Embarking on a journey presents the perfect opportunity for novel experiences, yet maintaining one’s fitness regimen can be challenging. This comprehensive guide offers pragmatic solutions for staying active and healthy during your travels, ensuring your physical well-being remains a priority amidst the excitement of exploration.

Planning Your Fitness Routine

Set Realistic Fitness Goals

Before setting off, establish achievable objectives that harmonize with your travel itinerary. Strive for consistency rather than perfection, and remember that even moderate exercise can yield substantial benefits.

Craft a Flexible Workout Schedule

A pliable fitness program allows for adjustments in response to unforeseen circumstances or opportunities. Dedicate time each day for physical activity, but remain open to alterations, as adaptation is key to thriving in unfamiliar environments.

Investigate Fitness Opportunities at Your Destination

Research the locale you will visit and identify accessible fitness facilities, parks, or trails. Familiarizing yourself with these resources in advance will simplify the process of incorporating exercise into your daily routine upon arrival.

Bodyweight Exercises: Your Portable Gym

Advantages of Bodyweight Exercises

Bodyweight exercises provide an effective, equipment-free workout solution. Requiring minimal space and no additional apparatus, these versatile movements enable you to maintain your fitness regimen regardless of your destination.

Effective Bodyweight Exercises

Push-ups: An upper body staple, push-ups target the chest, shoulders, and triceps.

Squats: Strengthen your lower body and core with this fundamental exercise.

Planks: This isometric hold engages the entire core, promoting stability and balance.

Lunges: Improve leg strength and flexibility with this dynamic movement.

Burpees: This full-body exercise incorporates cardio and muscular endurance, offering a comprehensive workout.

Designing a Well-Rounded Bodyweight Routine

Combine these exercises to create a balanced routine that addresses all major muscle groups. Adjust the intensity and duration to align with your fitness goals and time constraints.

Outdoor Activities for Staying Active

Walking and Sightseeing

Transform your sightseeing escapades into a low-impact workout by exploring on foot. Walking offers a myriad of health benefits while simultaneously enabling you to immerse yourself in the local culture.

Hiking and Exploring Nature

Venture into nature for a more rigorous cardiovascular workout. Hiking affords the opportunity to commune with the natural world while challenging your body and mind.

Swimming and Water Sports

Incorporate aquatic activities into your travel plans for a refreshing and invigorating workout. Swimming, kayaking, and paddleboarding offer unique fitness experiences that can be enjoyed by individuals of all ages and abilities.

Biking and Cycling Tours

Discover your destination from a new vantage point with a cycling tour. Biking provides an enjoyable and efficient means of traversing the landscape while bolstering cardiovascular health.

Utilizing Hotel Amenities and Local Facilities

Maximize Hotel Fitness Centers

Take advantage of the fitness amenities offered by your accommodations. Hotel gyms and pools provide a convenient setting for maintaining your exercise routine while away from home.

Explore Local Gyms and Fitness Classes

Seek out nearby fitness centers or studios offering drop-in classes. Participating in local exercise classes grants the opportunity to engage with the community while diversifying your workout routine.

Embrace Cultural Fitness Activities

Immerse yourself in the local culture by trying out traditional fitness practices, such as yoga, tai chi, or dance classes. These distinctive activities enrich your travel experience and expand your fitness horizons.

Keep Up Your Usual Fitness Regimen – Over Zoom!

Keep your personal training sessions going.

At the JCC, we offer virtual personal training sessions so that you can keep your workouts going and your motivation up, even if you are away for an extended period of time.  Your trainer will design and take you through your workouts using bodyweight, your tropical beach, or whatever you’ve got to hand!

Take a virtual class

Whether you love barre, yoga or circuits, there are a wide variety of virtual classes available and many don’t require any extra equipment.  If your needs are more specialized, the JCC’s own Active Living classes, designed for those with chronic conditions, and PWR Moves classes, for those affected by Parkinson’s are available over zoom.  There’s really no need to stop going to the classes that you love and that improve your health!

Healthy Eating While Traveling

Maintain a Balanced Diet

Prioritize wholesome, nutritious foods while indulging in local cuisine. Strive for balance, and incorporate an array of fruits, vegetables, lean proteins, and whole grains into your daily meals.

Make Smart Choices at Restaurants

When dining out, opt for dishes that align with your nutritional goals. Request modifications if necessary, and don’t hesitate to inquire about ingredients or preparation methods.

Snack Wisely on the Go

Stock up on healthy, portable snacks such as nuts, seeds, and fresh fruits to stave off hunger and maintain energy levels between meals. Staying satiated will help you resist the temptation of unhealthy food choices.

Staying Motivated and Accountable

Track Your Progress with Fitness Apps

Utilize fitness tracking apps to monitor your progress and maintain motivation. These digital tools provide valuable insights and help you stay focused on your objectives.

Connect with Workout Partners or Local Fitness Communities

Forge connections with fellow travellers or local fitness enthusiasts to maintain accountability and enhance your workout experience. Shared fitness pursuits can foster lasting relationships and unforgettable memories.

Set Milestones and Celebrate Accomplishments

Establish milestones to mark your progress and take the time to celebrate your achievements. Recognizing your successes, both large and small, will bolster your motivation and commitment to staying active during your travels.

Staying Fit

With careful planning, creativity, and determination, maintaining your fitness regimen while travelling is not only possible but also enjoyable. This guide equips you with the knowledge and strategies necessary to prioritize your physical well-being as you embark on your next adventure.

As a Paperny Family JCC member, we encourage you to stay connected with our community even when you’re on the go. Share your travel fitness experiences with us on social media, and together, let’s continue to nourish your mind, body, and soul. Safe travels and happy exercising!