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Working out while traveling is a great way to continue to progress toward your fitness goals. Whether you’re in a hotel room, on the beach, or just about anywhere else, you can keep your fitness routine going. You can even get out and enjoy the local culture, while at the same time getting in a great workout. 

Here are just a few reasons why you should exercise while on vacation and some ways to get in a great travel workout that still meets your fitness needs.

The Non-Fitness Reason You Should Work Out While Travelingpicnic | Unify Health Labs

Most people probably don’t associate working out with being on vacation. But you should really consider trying to mix in a decent amount of exercise during your trip.

While you’re obviously trying to relax, you might be tempted to overdo it a bit when it comes to food and drink, which could make it a lot harder to get back to your workout routine. If you can maintain some level of activity during your vacation, it’ll be that much easier to pick back up where you left off.1

How Often Should You Work Out?

You know staying active is a key to staying healthy. So whether your “vacation workout” is a bit different from your usual routine or exactly the same, keeping your workouts consistent can support your health for years to come. But what’s the right amount of exercise? 

According to the American Heart Association, you should work in at least a 30-minute moderate workout five days a week or 75 minutes of vigorous activity each week.2

The type of workout regimen that’s best for you will have a lot to do with your specific fitness goals. For example, if you’re looking to lose weight, consider mixing in cardio workouts with strength training. If you’re trying to build muscle, you’ll likely need to determine the number of workouts and the amount of time you work on specific muscle groups.3

Whatever your favorite ways to exercise may be, timing is everything. If you schedule your workouts too far apart from each other, you probably won’t reap consistent benefits. On the other hand, if you schedule them too close together, your body won’t have enough time to recover from your last session.4 

Talking to your doctor and an experienced personal trainer should help get you on the best schedule to support a healthy lifestyle.

Tips For Taking Your Fitness Routine On The Road

With a little preparation, you’ll be able to put together a plan that mixes exercise with enjoying the sights and sounds of your destination. You’ll have the best experience possible without sacrificing your commitment to your health. Here are a few tips to make this a little easier. 

    • Pack with fitness in mind – You’re going to have a lot on your mind when getting ready for your trip. But it’s important to remind yourself to bring some exercise gear. Bring some workout clothes and some light equipment you can fit in your bag, such as a jump rope or a few resistance bands. If you’re a runner, make sure you bring the right shoes.5

working out while traveling | Unify Health Labs

    • Get the lay of the land, fitness-wise – Try to find the nearest fitness studios or other types of nearby fitness facilities. Maybe your hotel has a nice workout center. Or, maybe there’s a good running trail close to where you’re staying.6
    • Be flexible – There’s a chance you might not find a place with free weights, or a spot where you can perform your typical routine. That doesn’t mean you can’t exercise. Jog or walk on the beach, or just do some jumping jacks. There are plenty of ways to work out using nothing more than your own body weight. Doing push-ups in your hotel room or running stairs will do in a pinch.7,8

Keep Your Travel Workouts Efficient With Online Workouts

As long as you are going to a destination that has internet access, you can always check out online workout videos to help you stay in a routine. You’ll probably be able to find a video that covers any sort of exercise regimen you follow. There are high-intensity workout videos, peaceful, serene yoga videos, and just about anything else in between.9

Stay Motivated With A Fitness Tracker

fitness tracker | Unify Health LabsAnother way to keep up your fitness level is to use a tracking device. A fitness tracker can help give you a clear picture of how much activity you’re getting – or not getting – while you’re on vacation.

Knowing this information might help spur you to get into the gym, or at least motivate you to take the stairs instead of the hotel elevator – especially if you’ve added some extra calories to your diet courtesy of the local cuisine.

This is in no way meant to suggest you shouldn’t have the best time possible during your vacation. But consider mixing in some exercise, even if you can’t do your favorite workouts. Your body will thank you, and you’ll feel great too!

Learn More:

Knee Friendly Cardio Workouts

5 Beginner Ab Workouts You Can Do Right At Home: Exercise To Stay Healthy

What Happens To Your Body When You Sit All Day? Health Risks Associated With Sitting Too Much

1. https://www.healthytravelblog.com/2014/08/22/why-you-should-exercise-while-on-vacation/
2. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-infographic
3. https://health.usnews.com/wellness/fitness/articles/2017-01-13/how-often-do-you-need-to-work-out-to-see-the-results-you-want
4. https://health.usnews.com/wellness/fitness/articles/2017-01-13/how-often-do-you-need-to-work-out-to-see-the-results-you-want
5. https://www.ehe.health/blog/vacation-exercise
6. https://www.ehe.health/blog/vacation-exercise
7. https://learn.truesport.org/how-to-exercise-while-on-vacation/
8. https://www.garfieldmedicalcenter.com/GMC-Blog/2016/August/7-Plane-Exercises-for-Long-Flights.aspx
9. https://www.goodhousekeeping.com/health/fitness/a31792038/coronavirus-live-stream-workout-classes/