Staying fit on the road is a huge challenge. Long flights, disrupted schedules, and time zone differences often mess up personal routines for getting exercise. It can feel overwhelming, but studies indicate that building movement into your travel itinerary can do wonders for wellness.
A 2023 report from Statistics Canada finds that almost half of Canadian adults fall short of the recommended levels of physical activity. This trend is accelerated for those who travel frequently and find themselves with little time to exercise.
“Travelling doesn’t have to mean hitting pause on your fitness goals,” says William Gareth Birdsall, a Canadian business owner and travel and fitness enthusiast. “With the right mindset and a good plan, you can stay active and stick to a routine wherever you go.”
Planning ahead is essential if you want to be active while travelling. Birdsall recommends researching fitness options before you leave and scheduling fitness into your tightly packed travel days. Most hotels have a gym, but it can be more inspiring to identify great parks for a run or a fitness studio in a cool neighbourhood.
“I always check to see if I can work out where I’ll be staying, and if not, I make sure to find places outside where I can run or do bodyweight exercises,” Birdsall says. “Exploring a new city on foot with a morning run is a wonderful way to get in a workout.”
Aside from formal workouts, incorporating movement into everyday life can go a long way. Renting bikes or choosing active company excursions such as hiking and swimming are good ways to get in your fitness training while travelling.
“Travel is one of my favourite times to get in movement without it feeling like a workout. It’s refreshing to go for a hike on a new mountain trail or take a swim in the ocean. I try to make fitness an organic part of the experience and not just a task for the gym,” says Birdsall.
The time schedules and uncertainties make it a challenge to find time for exercise. One solution that is becoming increasingly popular is high-intensity interval training or HIIT. Studies have found that 20 minutes of HIIT can produce the same cardio benefits as longer sessions of moderate-intensity cardio exercise. Bodyweight exercises like squats, push-ups, and lunges require no equipment and can be done anywhere.
An important part of fitness is healthy eating while you travel. We all know this can be a challenge, whether it’s because you eat bad fast food in a hurry or indulge in a creamy pasta dish at a fancy Italian restaurant.
“Dining well is a great part of travel, but build in some balance and try to choose wisely to preserve your energy.,” says Birdsall. “I don’t want my body to work against me as I handle all the stresses of travelling.” He suggests picking protein-rich meals, fresh produce, and drinking plenty of water.
The importance of hydration has been recognized in the world of fitness and everyday health, especially for those who travel between different climates. Dehydration quickly leads to fatigue and impairs your physical performance. Bring a reusable water bottle and drink more than the usual amount of water while travelling to keep your energy flowing throughout the day.
Getting the proper amount of sleep is also more vital than usual and of course, much more challenging. A lack of sleep combined with stress can sack your motivation to work out and hurt your fitness goals.
For those who frequently travel, many have turned to digital fitness programs and mobile apps that offer guided workouts that can be done anywhere. Finding ways to move during downtime, such as stretching at the airport or using resistance bands in a hotel room, can help maintain the consistency of your workouts.
It’s certainly possible to maintain the same level of active living while travelling as you have at home. Incorporating movement into everyday tasks, using time-effective methods of workouts, and practicing healthy nutrition choices will help you find a good balance.
“Fitness and travel do not have to be enemies,” says Birdsall. “With a little planning and creativity, you can have the best of both worlds.”
