Traveling can be a great way to give your mind a break, have new experiences, relieve stress, and find some much-needed happiness before having to get back to your daily grind. Whether you’re traveling for business or you’re finally on that vacay you’ve been dreaming about for months, one of the hardest things to maintain besides healthy eating habits can be a fitness routine.
And that means when you get back home, it can be even harder to get back in the groove. But staying fit while you’re away is easier than you think! Here are proven tips and tricks to stay fit while you’re traveling the world.
1. Have an Exercise and Eating Plan Before You Go
We’ve all done it. We hit the hotel restaurant way more than we should have, and those daily afternoon margaritas at the hotel bar aren’t going to drink themselves. It’s important to have fun and enjoy yourself while traveling, but having a plan to stay healthy and active can help mitigate some of the indulgences many of us partake in while away on vacation. It can also save us from putting on the pounds.
Before You Travel:
Make a plan to exercise! Decide how, when, and what you’ll need to exercise before you go. A fitness app like Future can make this super simple with personalized travel workout routines.
Pack healthy snacks (jerky, bananas, protein bars)
Search local restaurants and hotel menus online for healthy options and calorie counts
Check with the hotel concierge or your host about local healthy eats
Get a room with a fridge to store ingredients for healthy foods and snacks
2. Understanding Physical Activity Guidelines for Travelers
According to the CDC’s Physical Activity Guidelines, adults need at least 150 minutes of moderate-intensity aerobic activity per week (that’s just 30 minutes a day, 5 days a week), plus muscle-strengthening activities on 2 or more days each week.
The good news? Research from 2025 shows that exercise truly adds to your daily energy expenditure without the body compensating by slowing down other processes. This means every workout while traveling counts toward your health goals.
Recent research also reveals that exercising more frequently, ideally every day, could improve sleep quality and next-day mood, which is especially important when dealing with jet lag and time zone changes.
3. Don’t Pressure Yourself to Get in Shape While You’re Away
If you haven’t worked out in ages, starting a new fitness routine while you’re away probably isn’t the best idea, unless that’s your reason for traveling. The best time to get refocused on working out and establishing a routine is at home.
This way you’ll have a better idea of what you are interested in doing while you’re away and you can adapt your routine to where you’ll be staying. Getting in shape before you go can also give you more energy to do the activities you’re interested in, like hiking that amazing trail you saw on Pinterest.
If you find it hard to stay motivated like me, a
