How to Stay on Top of Your Fitness Goals While Travelling

 

Whether you’re looking forward to navigating a new cityscape or finding paradise on a distant beach, your next vacation will be the perfect opportunity to break away from your everyday routine and soak in memorable new sights. But as you pack your bags and plan your itinerary, you may worry about staying fit while you’re in a different town or country. 

It’s a valid concern, especially if you’re particular about your fitness goals. For one, you may not be able to follow your usual gym schedule. It’s also easy to overindulge in dishes from a delectable new cuisine when you’re far from home. 

But just because you’re travelling and taking a break from your routine at home doesn’t mean you have to choose between enjoyment and discipline. Here’s how you can explore the world while staying true to your fitness goals: 

 

 

 

1) Research Your Fitness Options Before Your Departure

First, before you even step out the door, take some time to look into what your destination has to offer in terms of exercise options. A quick search can reveal whether your hotel has a gym, a park nearby perfect for morning jogs, or if the beach is just suitable for a swim.

You can also consider pre-booking classes or sessions at local studios to keep you committed to your fitness goals while allowing yourself to try something new. Think of this step as creating a travel itinerary for your health–it’s one part of your trip you wouldn’t want to skip.

 

2) Stay Connected with Fitness Apps

Utilising technology can help you maintain your fitness routine while you’re away. With the wealth of fitness apps available, you can easily track your progress, set workout reminders, and get personalised exercise recommendations. 

You can also find an app that provides step-by-step guides for particular exercise forms, making it easy to maintain proper form and technique even without in-person instruction. If these apps require data or a connection to the internet, in most countries, that won’t be a problem. If you’re headed to the Lion City, for example, you can look into the best SIM only plan Singapore travellers also use to ensure you stay committed to your exercises wherever you are in SG. 

 

3) Set Practical Fitness Targets

Being realistic about what you can achieve while travelling is also necessary. Your usual hour-long gym session might not always fit into a day packed with activities. Instead, set smaller, more achievable goals like a quick morning stretch or a brisk evening walk. These targets shouldn’t stress you out; they’re there to keep you moving. 

The aim is to enjoy your trip without feeling too guilty about not keeping up with a stringent fitness schedule. Don’t pressure yourself too much, and adjust your exercise routine to the rest of your itinerary. 

 

 

 

4) Transform Sightseeing into a Workout

Touring a new city or countryside on foot will promise you a more intimate travel experience and raise those step counts. To help you stay active during your trip, try opting for a walking tour rather than a bus tour if you want to visit sights and tourist spots in the area. You can also rent a bike to cover more ground in your location while getting your heart rate up. 

A hike can be a great way to enjoy the scenery while challenging your body if you’re near a mountain or natural park. Every step, pedal, or hike is an opportunity to stay active and immerse yourself more deeply into the place you’re visiting.

 

5) Join Community Fitness Events

Participating in local exercise classes or community sports is a great way to keep up with your fitness while travelling. It can be a yoga class in a city park, a local running club, or a dance class.

Activities like these will allow you to connect with locals and other travellers. Not only do you get to stay active, but you’ll also get firsthand experience of the local culture of the city or country you’re travelling to. Check out community boards, local websites, or social media groups to find such events during your stay. 

 

6) Turn to Body Weight Exercises

The resourceful traveller doesn’t need bulky or fancy equipment to keep their fitness levels in check. Simple bodyweight exercises are a traveller’s best friend. Push-ups, planks, squats, and lunges can be done anywhere, like a hotel room or even a secluded corner of the airport. 

You can set a goal for a mini-workout each day before you head out and explore. Even 15 to 20 minutes of low-intensity cardio can make a big difference in how you feel throughout the rest of the day. Remember, it’s all about being consistent and using whatever resources are available.

 

 

 

7) Consume Wholesome Foods on the Go

 

Finally, staying fit isn’t just about exercise—it’s also about fuelling your body with proper nutrients. While travelling, try to make healthy food choices when you can. This doesn’t mean you have to forego the pleasures of local cuisine—balance it out with the most beneficial options. 

Don’t hold yourself back from enjoying pasta in Italy or pastries in France, but also add the fresh fruits, vegetables, and proteins available locally. Look for accommodations with a kitchenette or a fridge to store healthy snacks and perhaps prepare a simple, nutritious breakfast or lunch now and then.

 

Time to Integrate Wellness into Your Wanderlust

Even travelling, you can stay fit by integrating exercise into your more comprehensive itinerary. Fitness can be a seamless and enjoyable part of any travel experience and contributes to your physical health and memories of a beautiful trip.

 

Travelling can be a tiring experience, and ensuring you’re staying hydrated during travel is essential to avoid feeling run down. Slow-paced meals on journeys and aeroplane air may cause dehydration if not handled with attention.

Knowing this, staying healthy and maintaining energy levels during travel should be top of mind. Drinking water routinely throughout the day is one of the best ways to ensure your body stays hydrated, so your adventurous spirit never wavers!

By bringing along a bottle of water with you, the most tedious leg of any voyage will become much more bearable. Remember that remaining hydrated is key whenever life takes us on a journey – but staying positive amid discoveries always helps!

When you’re on the go, it’s easy to get dehydrated. Here are some tips to ensure you’re staying hydrated during travel.    

 

 

Valuable Tips For Staying Hydrated During Travel 

When travelling, it can be easy to forget the basics – like staying hydrated! But just because you’re on vacation doesn’t mean you should neglect your health. Let’s look at why it’s essential to stay hydrated during travel and what steps you can take to ensure that you stay healthy and refreshed throughout your journey! 

 

It’s essential to drink plenty of water while travelling, especially if you’re in a hot climate.

Staying hydrated is essential to any journey, especially if venturing into a hotter climate. Drinking plenty of water while travelling helps ensure your body has the fluids to function adequately and stay healthy.

In addition, dehydration can lead to common side effects such as headaches, impaired cognitive function, decreased metabolism and dehydration-induced fatigue. All these can make a travel experience much less enjoyable; this doesn’t mean you have to have a water bottle in your hand at all times but instead, be mindful about drinking water throughout the day.

Above all, remember the importance of staying well-hydrated on your travels; your body will thank you for it!

 

Plan Ahead – You’ll be glad you have!

When planning to travel the world, it can be challenging to remember all the necessary details needed for a successful trip. One essential element of your plans is knowing where to find clean drinking water when needed.

Before leaving for your adventure, research what public drinking fountains and convenience stores are nearby; that way, you can easily access vital resources at all times. With this knowledge tucked safely in your memory or written down somewhere handy, you’ll never have to worry about dehydrating while on the go.

Travelling with an adequate water supply is a great way to stay safe, healthy, and enthusiastic during your adventures!

 

Carry a reusable water bottle with you so you can fill it up when you need to

The best way to ensure that you stay hydrated while travelling is by packing a reusable water bottle and filling it up wherever you go. This way, you won’t have to worry about buying disposable plastic bottles throughout your trip (which is better for the environment, anyway!).

You’ll want something durable with a leak-proof lid so it won’t spill in your bag or suitcase – stainless steel or aluminium are great options. Additionally, if you tend to forget about refilling regularly, set reminders or alarms on your phone so that it becomes part of your daily routine.  

 

 

 

Drink other fluids as well, such as juice or tea, to stay hydrated

Drinking water is essential to staying healthy and hydrated, but it doesn’t have to be the only fluid you consume throughout the day.

Variety is essential when replenishing your body’s fluids, so try switching out bottled, flat, or tap water for different options like juice or tea.

Juice, in particular, will give you a much-needed energy boost and can come in a range of flavours and be freshly juiced at home if you have a juicer. However, tea offers its health benefits with antioxidants that can help protect your cells from damage—in addition to being an enjoyable and relaxing drink.

So stay alert and keep yourself hydrated by exploring the range of different liquids available beyond just water.

 

Avoid sugary drinks like soda, which will only make you more thirsty.

Another good tip is to try and stick with water as much as possible while travelling- this means avoiding sugary drinks like soda or energy drinks since these are full of empty calories and contain a lot of sugar.

If plain water isn’t doing the trick, try adding some slices of lemon or lime for natural flavour without all the added sugar. Or if plain water still isn’t appealing enough for you even with flavouring, try switching over to infused waters made with natural ingredients like fruit and herbs- there are tons of recipes online that are quick and easy to make!  

 

Stay away from alcohol and caffeinated drinks. 

With hot summers and spring days, it is natural to reach out for an icy cold beer or a caffeinated drink to keep us feeling relaxed. However, alcoholic and caffeinated beverages may temporarily relieve the scorching heat, but in reality, they could lead us down a dangerous path—dehydration.

This is because alcohol has a diuretic effect on our bodies, meaning that instead of hydration, your body produces more urine, which leads to bodily fluids loss. Caffeine, too, can lead to dehydration by blocking the anti-diuretic hormone responsible for maintaining a balance of water and electrolytes in our bodies.

A healthier option for staying refreshed during hot weather would be to avoid these dehydrating drinks and opt for other refreshing options, such as flavouring your water with herbs or fruit slices. These natural additives will not only add more flavour but also give one much-needed replenishment without leading them down the path of dehydration.

 

Be sure to take breaks often to drink water and rest in the shade.

Taking breaks is essential when working outside in the heat of summer. Not only will resting in the shade help you avoid sunburn, but it can also give your body and mind a chance to cool off and recharge. Hydration is also vital; remember to take the time to drink plenty of water throughout the day.

Doing this will help ensure you don’t suffer from dehydration or heat exhaustion. So if you plan on spending long periods outdoors during the hot weather, make sure you’re taking regular breaks and staying hydrated for a safe and comfortable experience.

 

Drink plenty of water at mealtimes to ensure you’re Staying Hydrated During travel. 

Staying hydrated is often overlooked when travelling, but providing your body with fluids and hydrating foods can make a difference in how energized and alert you feel. Fruits and vegetables are excellent sources of water and essential vitamins that support overall health and well-being while on the go.

Additionally, soups, stews, and liquid-based dishes like risotto or lentil dhal provide more than just energy. They’re packed with nourishment that helps the body replenish its fluids, so be sure to include some hydrating comfort food in your meals if possible.

Adding a little extra liquid to dishes like oatmeal, rice or pasta also helps ensure plenty of fluid intake throughout the day. Lastly, always finish your meal with a few sips of water—your body will thank you!

 

Incorporate Fruits and Vegetables into Your Diet 

Travelling can be an exhilarating and rewarding experience, but it can often leave us feeling depleted of energy if we don’t take steps to sustain ourselves properly.

It can sometimes be challenging to find healthy food options while travelling; many pre-packaged meals and snacks are laden with preservatives and unnecessary sugar and salt. To combat this, try incorporating more fruits and vegetables into your diet while travelling – they are a great source of hydration while providing essential vitamins and minerals.

These tasty little foods will also give you the energy you need throughout long days of exploring new places! On top of that, they usually come in small packages, so you don’t have to worry about filling up too much space in your bag or suitcase.

 

If you start feeling dizzy or lightheaded, that’s a sign that you’re dehydrated – find some water immediately!

Dehydration is more common than many realize and can be easily remedied by drinking water. Its symptoms, however, tend to go unnoticed until they become unbearable.

One of the more uncomfortable signs of dehydration is feeling lightheaded and dizzy. When these symptoms arise, it’s time to find water immediately to rehydrate your body and replenish lost electrolytes.

Indeed, those experiencing such symptoms should avoid alcohol and caffeine – both of which contribute to dehydration – until they are sure their body has had the hydration it needs.

 

In Conclusion, staying hydrated during travel 

It’s crucial not to forget basic health necessities when travelling – like staying hydrated! Keeping yourself hydrated helps ensure that your body stays energized throughout your trip so that nothing gets in between you and enjoying every moment of a fantastic experience.

Packing a reusable bottle is critical, as well as setting reminders during the day – plus, infused waters are a great alternative if regular tap water doesn’t sound too appetizing to you!

So don’t forget – stay hydrated while travelling so that nothing gets between you when having the best time on vacation!

 

Check out more wellness travel advice from your Fair Dinku Traveller!

• Mental Health Tips for Travellers: How to Take Care of Your Mental Health While Overseas
• Staying Healthy While Travelling: Tips for Every Type of Traveller
• How to Eat Healthy on Vacation: Tips for Hotel Dining

 

 

 

No matter how you slice it, bodyweight exercises are a great way to get in a workout when you’re on the road. Hotel rooms provide all the necessary equipment for a successful bodyweight workout – your body! All you need is some creativity and motivation.

To maintain the workout routine, you discovered pre-holiday is essential to carry out while travelling, as it’s all too easy to let things like this fall by the wayside, and before you know it, you’re out of shape.

Finding vacation bodyweight workouts that effectively work for all your muscle groups can be challenging. Still, once you do, you have a movement that requires no equipment – perfect for hotel rooms!

This article will discuss a few bodyweight exercises for travel that you can do in your hotel room. Let’s get started!

You can also check out more fit and healthy articles on the travel wellness page.

 

 

 

Bodyweight Exercises for Travel: Hotel Room Workouts

If you’re anything like me, I can’t go a day without exercise, be it cardio, muscle building, stretching or relaxation. In this article are a few ideas for bodyweight exercise for travel you may consider when in the hotel room.

Here are a few bodyweight exercises for travel that you can do in your hotel room:

 

Lower body workouts

Ignore leg day; it’s overrated, they say. Not entirely, unfortunately, working out the legs is essential for daily movement, which is something we all need to do in our everyday lives.

Let’s discuss some of the best bodyweight leg exercises to do in the hotel room:

Squats

Squats is a classic workout burner that works the glutes, hamstrings, and quads. To do a bodyweight squat, stand with your feet shoulder-width apart and lower your body down until your thighs are parallel to the ground. Keep your weight and drive through your heels to return to standing.

Squat Pulses

If you want to make your squats a bit more challenging, try squat pulses. To do this variation, lower yourself into a squat position and then pulse up and down a few inches for 30 seconds to one minute.

Lunges

Another excellent exercise for the legs is lunges to target the quads, glutes, and hamstrings. To make a bodyweight lunge:

1. Start standing with your feet shoulder-width apart.
2. Take a big step forward with one leg and lower your body until both knees are at 90-degree angles.
3. Keep your front knee over your ankle and push through your heels to return to standing.
4. Repeat with the other leg.

Calf Raises

For this bodyweight exercise, you must find something sturdy to hold onto for balance. Start standing with your feet shoulder-width apart and raise onto your toes. Lower back down and repeat.

 

 

Upper body workouts

Everyone loves the perfect upper body with hardened pecs and big biceps. Let’s not forget about those triceps, either!

Here are some bodyweight exercises for the upper body:

Push-ups

One of the most classic bodyweight exercises, push-ups, work the chest, shoulders, and triceps. To do a bodyweight push-up, start in a high plank position with your hands shoulder-width apart. Lower your body to the ground and press back to the starting position.

Diamond Push-ups

Try diamond push-ups if you want to make push-ups a bit more challenging. To do this variation, start in a high plank position with your hands in front of you, forming a diamond shape. Lower your body down and then press back up to the starting position.

Triceps Dips

For this bodyweight exercise, you will need something sturdy to grip onto, like a chair, bed or countertop. Start seated with your hands shoulder-width apart and palms flat on the surface in front of you. Lift your body off the ground and lower yourself by bending your elbows. Push back up to the starting position.

 

 

Core Workouts

A core workout, oh so painful on the stomach, yet rewarding at the end of the day. The core is essential for balance and stability and is vital to sustaining when you exercise.

Below are a few valuable core workouts to do while travelling:

Mountain climbers

Mountain climbers are a great bodyweight exercise to get your heart rate up and work the core. To do this exercise:

1. Start in a high plank position with your hands shoulder-width apart.
2. Bring one knee at a time up towards your chest and then return it to the starting position.
3. Repeat for 30 seconds to one minute.

It’s my favourite core workout.

Crunches

To do a bodyweight crunch:

1. Lie down with your knees bent and feet flat on the ground.
2. Place your hands behind your head, then lift your shoulders off the ground and towards your knees.
3. Return to the starting position and repeat the exercise.

Sit-ups

Sit-ups are a great bodyweight exercise to work the entire core. Lie down with your knees and feet flat on the ground to do this exercise. Place your hands behind your head and lift your whole body off the ground until you sit upright. Return to the starting position and repeat.

Planks

Planks are a bodyweight exercise that works the entire core. To do a plank, start in a high plank position with your hands shoulder-width apart and feet hip-width apart. Draw your belly button to your spine, and then engage your core muscles to hold the position for 30 seconds to one minute.

Bike-kicks

For this bodyweight exercise, you must lie down with your hands by your sides. Bring both knees towards your chest with feet off the ground, then pedal them in the air as if you’re riding a bike. Do this for 30 seconds to one minute.

Sit-thrus

This bodyweight exercise is great for the abs and back. Start by sitting on the ground with your legs in front of you and your hands behind you. Lean back and lift your legs off and over to one side. Return to the starting position and then repeat on the other side. Continue alternating sides for 30 seconds to one minute.

V-ups

To do a bodyweight V-up, lie down on your back with legs in front and arms by your sides. Engage your abs to lift your entire body off the ground, and then reach your hands towards your feet. Return to the starting position and repeat for 30 seconds to one minute

Russian twists

This bodyweight exercise is great for the abs. To do this exercise:

1. Sit on the ground with your knees bent and pull your legs towards your chest.
2. Lean back slightly and then twist your body to one side, bringing your hands to that side.
3. Continue alternating sides for 30 seconds to one minute.
4. Return to the starting position and then repeat on the other side.

Glue Bridge

A Glute bridge workout is good for the core, legs and back. To do this bodyweight exercise:

1. Lie down with your knees bent and feet flat on the ground.
2. Place your arms by your sides.
3. Lift your hips off the ground, and then press through your heels to lift your body into the air, extending your hips until you form a straight line from your shoulders to your knees.
4. Return to the starting position and repeat for 30 seconds to one minute.

 

 

 

 

Cardio Workouts

Now we must continue to get the heart pumping, and an excellent old-fashioned cardio workout does the trick. Here are some cardio exercises you can do in the hotel room.

Running on the spot.

The most simple bodyweight cardio exercise there is, running on the spot. Start by standing on the area and lifting your knees as you pump your arms back and forth. Do this for one minute and then rest for 30 seconds before repeating the exercise.

High Knees

To do this bodyweight exercise:

1. Start standing with your feet hip-width apart.
2. Bring one knee to your chest and quickly switch to the other side.
3. Continue alternating sides for 30 seconds to one minute.

Jumping Jacks

Start by standing with your feet together and your hands by your sides. Jump your feet to the sides and bring them back together as you lift your hands above your head. Repeat for 30 seconds to one minute.

Burpees

The ultimate, full-body workout that you’ll be at the mercy for your next rest time. Start standing with your feet hip-width apart and lower your body into a low squat position. Place your hands on the ground before you, and then jump your feet back into a high plank position. Lower your body to the ground and jump your feet back to the starting position. Stand up and repeat for 30 seconds to one minute.

 

Walk, run or ride

When you’ve had enough of a workout in the hotel room, perhaps you need to go outside and see where you’re travel has taken you. You can do this with a stroll, run or bike ride. Take in the sights and sounds of your surroundings and get some fresh air.

Then maybe some local tours where you can enjoy a day tour and keep active by going on hikes or walks. You can even hit the water for adventure by swimming, canoeing, kayaking or diving.

 

 

In conclusion to, the ideal bodyweight exercises for travel

That wraps up a long list of bodyweight exercises for travel you can do in your hotel room. These bodyweight exercises are great for when you’re on the road and don’t have access to a gym or equipment. So next time you’re travelling, make sure to pack your workout clothes and give these bodyweight exercises a try.

I hope this article has given you some ideas of bodyweight exercises for travel you can do on your next trip. If you have any questions or comments, please leave them below.

Happy travels!

Do you have a favourite workout to share? Please let me know in the comments below?

Enjoy other wellness travel articles with the links below!

• Enjoy healthy eating on vacation. 
• The benefits of fasting while travelling.
• Stay healthy while travelling.