Do you struggle with staying fit while traveling for work? I love traveling but one of my frustrations was trying to keep up with workouts while staying in a hotel, even one with a workout room. It’s easy to become lazy. After a long day of travel, it’s tempting to want to kick back and have an adult beverage while snacking on something quick and easy. Restaurant bars don’t offer the healthiest of options. Bar food is usually fried, fatty, and calorie laden. A habit like this will put on the pounds before you realize what’s happening.
Now that I live and travel full time in my motor home, staying healthy is even more of a challenge. When I pull into a campground after a long day on the road, the last thing I want to do is exercise. The setup involves hooking up electric, water, and sewer. Once that’s done, I’m ready to unwind. I keep my camping chair handy so I can sit and enjoy the beautiful outdoors. It’s tempting to binge eat whatever is handy. Since I’m gluten free, I plan ahead for those ‘on the road’ days by preparing meals that are easy to reheat. This keeps me from grabbing something that isn’t healthy.
Many times, I plan to leave early the following morning, which means doing the setup in reverse. Exercise? Nope. I’d rather pull out of the campground early to beat the traffic. What is the savvy traveler to do? What is the alternative?
Here are seven easy ways to keep fit while traveling.
1. Walk
Walking is something you can do anywhere. After you’ve checked into your room, plan to walk around the hotel. You don’t have to speed walk. Experts agree that even a leisurely stroll has health benefits. For adults, 10,000 a day is the commonly touted number.
That number may not be reasonable to achieve while traveling. Remember, this isn’t a pass or fail goal. The object is to get moving after sitting in a car, plan, or train for several hours. Even a twenty-minute walk can have huge benefits. A bonus is that you’ll meet some really nice people along the way.
If you travel with your fur baby, you know you’re going to take him out at least once during your stay. It’s a win-win. Pup gets exercise and you do too. Walking also helps to clear your mind of the stress of negotiating traffic hassles or flight delays.
2. Exercise bands
These elastic bands fit easily into a suitcase or carry-on. Most sets come with instructions on their use. Bands can help keep your muscle tone and strength for the times when you need to toss that carry-on into the overhead airplane bin. According to the Cleveland Clinic, exercise or resistance bands are an integral part of workouts for both newbies and exercise veterans. A decent set of bands costs less than $25. Another benefit of using bands is weight loss. A study published in 2022 shows that resistance band training lowers body fat in people who are overweight better than other forms of training, including free weights and bodyweight exercises. The review looked at 18 trials involving 669 participants.
3. Stretching
There are some great YouTube videos for full body stretching. My personal favorite is Mady Morrison’s 15-minute full-body stretch. This is especially helpful after a long day of sitting in your car or in an airplane. Doing this before bed will improve your sleep, too.
4. Bike
If you travel for work in your car, think about putting your bicycle on a rack. You’ll get some good aerobic exercise and fresh air. Many older folks are purchasing electronic bikes. These fold easily to fit in a trunk or back seat of the car. The price range for an e-bike is anywhere from $800 to $3,000. These come in handy if you’re staying somewhere with hilly terrain. Use your own pedal power until it becomes too difficult, then switch to power. My favorite brand is Lectric Bikes. They’re super affordable and fold easily. If you watch their deals, many times they offer an extra battery or saddle bags for free. And don’t forget your helmet! FYI, I purchased a Bell helmet at my local thrift store in perfect condition for only $3.
5. Gym or YMCA
If the hotel has a workout room, use it. If not, your membership to a national gym chain probably has a location near where you’re staying. I personally do better if I have a class to attend. It keeps me accountable to a schedule. I’m a member of my local Y and my membership can be used at almost any YMCA across the nation. They offer free classes, and the pool is always heated. Talk to the folks at the front desk of the hotel for any suggestions.
If you qualify for Silver and Fit or Active and Fit through your insurance, you have a choice of gyms to join that will either be free (after the Silver and Fit membership cost) or at a reduced monthly cost. I’ve discovered that even small towns sometimes have an impressive choice of quality gyms, including the YMCA.
6. Chair Yoga
The newest trend on Instagram and TikTok is Chair Yoga. The ads seem to be directed toward those of us with gray hair. The optics look intriguing – “Look how my grandma lost 50 pounds just by sitting!” “Make Exercising Fun!” “Transform Your Fitness Journey From The Comfort of Your Chair!” While these headlines make me want to roll my eyes, the exercises are great for small spaces like a hotel room or RV.
There you have it – let’s not get flabby and fat while traveling. A bonus to regular exercise is that you can indulge in those chips, salsa, crackers, cheese, and adult beverages without guilt. Whether you travel for work or like me, you live on the road, trying even one of the above seven will help you maintain a healthy lifestyle.
Author Bio
Jane Daly, a former banking professional turned wanderlust traveler, is living her dream of life on the road in her motor home, Rigsby. In her travels, she has crisscrossed the United States three times, with the goal of experiencing and immersing herself in the unique culture and beauty of each of the lower forty-eight states. Her journey has led her to become a prolific writer, penning two nonfiction books and eight novels that explore issues facing Christian women today.
You can connect with Jane here: https://linktr.ee/jdalyauthor
Link to her most recent book: https://amzn.to/4eqX9KW