Travel Fitness Survival Guide

Travel Fitness Survival Guide

People always ask me how I stay fit when I am constantly traveling.  My answer?  I usually joke with them and say that I’m usually behind schedule so I have to run to make my connecting flight or get somewhere on time.  Between us, it’s usually true and I’ve done some serious sprints to keep my travel itinerary on track.  Staying fit and trim while you travel is challenging to say the least. Travel and food go hand in hand and the temptation to eat decadently at every meal is part of being on vacation. Combine that with a loss of your normal workout routine and it’s easy to see how all those extra calories might choose to stick around.

I would never tell you not to eat a buttery croissant in Paris or a plate of lip smacking barbecue in North Carolina. Traveling is no time to go on a diet.  But since travel is my life I have had whip my will power into shape and not nose-dive into every plate of french fries that come with claims of being famous.  Along with moderation I have found the key is to keep moving and not always in the sweat-pouring cardio way but just working it in here and there.  Here are a few of my go-to travel tips that relieve stress and help keep you fit.

Don’t Miss Your Daily Walk, Jog or Run

Want to know a little trick of mine that prevents me from putting off a workout or run?  I take the time to set everything out the night before: clothing, socks, sneakers and a fully charged iPod. You’d be amazed how something as small as not being able to find jogging bra will allow me to cancel the whole event. Also, by laying it out the night before I’ve mentally prepared myself.  I literally have no excuse.


Choose a Fitness Friendly Hotel

Most hotels offer fitness facilities so you don’t have to miss your gym workout.  However, several hotels go the extra mile and throw in extras like running shoe rentals, complimentary bike rental and in many cases have fitness-savvy concierge service that will help you plan your biking or running route so you see the sights while fitting in your daily exercise.


Delayed?  Don’t Sweat it!

Your plane is delayed 4 hours, why not hit up the gym at the airport hotel and work off some of the stress? Well, I’ll tell you why-that delay could change at any moment and if you’re not at the gate to receive the news then you could potentially miss your ride. Sure I have flight alerts but you can never trust them completely.  Or if you don’t have time, take a walk through the terminal to relieve stress and get your exercise in for the day.  You can count those extra calories for lugging around your bags.  When I go for my walks I’m never more than 20 minutes away from the gate and always 5 minutes away from a departure board.  This way I can exercise, calm down and make my flight.

Related: [Airport Fitness Ideas]


Add a Few Blocks or 10

If you have the final say on your hotel selection, find a place that’s a mile or more from your destination or meeting location. By walking a bit further, you’ll have a better frame of mind when you get there and you’ll become familiar with the local shops and restaurants.  If it rains, you can always call a cab.


Use Your Smartphone

If you’re not using your smartphone to track your fitness then you’re missing a great opportunity to make yourself feel better.  Whether you use a fitness band or an app, the important thing is you start a program that tracks your movements and you stick to it.  The most compelling thing about this method is that it’s perfect for travel, because you eat a lot but you are also up moving around most of the time.  So you can track your progress toward your daily goals and stay on track.  You’ll amaze yourself and find it very motivating.


Pack Up Your Good Habits

This one seems obvious, but is the best advice I ever got.  If there is something that you do all the time that you believe is critical to your success, then pack it up and take it on the road.  Whatever it is.  If you track your diet as part of your normal routine then take time to do same activity when you travel.  It will give you less stress to know that you’re accounting for all that wonderful food.  Just give yourself more allowances on travel days and make up for it with extra walking to see the sights.  If you always eat a healthy breakfast, then do the same thing when you travel.


How do you stick to your fitness routine when you travel?

More from Samantha Brown:

Rest, Renewal and Transformation

Yoga Retreats: Unleash Your Inner Yogi

Tips for Traveling Solo

Practical and Easy Travel Tips

Don’t Be One of These 11 Annoying Travelers


  1. Neera January 17, 2015 at 6:02 am - Reply

    Loved the article. No more excuses for putting up weight while someone is travelling…

  2. Lynnette January 17, 2015 at 5:00 pm - Reply

    I miss seeing you on Travel channel. Where else might I see you? I’ve got the travel bug- especially for Europe!

  3. James laumand November 5, 2015 at 1:36 pm - Reply

    I love that picture n the bike,where was that bike ride I wish that was me I’m jelouse,hay Sam do you go back where you did your old show,they still alive,where you stayed. And are you going Disney this christmass new show you do. Oh what favorite book to take with you trips. Oh I’m sad this year no going to palm springs,I wish we going. My mom died,not same I love summer only. I don’t like world mart time share service awfule,terrible we call no room,call in advanced. Dont like them. Oh are you going Portland Oregon I’m a reall Oregonian,was born here on hill,now it’s condos,sad,grow up in this awfule city not kind to me rude city,things are gone growing up for lease. Drug corruption,in city hall I’m very angry with USA, harassed by gove,I know I have sew Portland I’m very angry I’m not a people person,don’t trust no one. Defend my self. Very sad USA,I don’t care about dc,president,don’t care I care for my self,make me happy . Oh when you come here look me up phone book. My mom died,where have the house up for sale,organum floors,yes ranch,I can’t wait I think curse in this house,for me I hate it my mom hate it too,I hate this area I live in. Drugs,stupid people,move out get my place.

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