You don’t need a lot of equipment—nor a lot of time—to maintain your health and fitness on the road.
Staying fit while traveling might seem like an uphill battle, especially with tight schedules, unfamiliar surroundings, and the allure of vacation indulgence. But maintaining your health on the road doesn’t have to be complicated or overly time-consuming. Whether you’re on a week-long vacation or living the full-time RV life, a little planning and adaptability go a long way.
From quick bodyweight workouts to packing nutritious snacks, there are countless ways to prioritize your fitness without sacrificing the joys of travel. In this guide, I’ll share my top tips as a certified personal trainer for how to stay fit while traveling long-term or short-term.
Plan Workouts In Advance
A little preparation goes a long way. Before you hit the road, think about when and where you can squeeze in exercise. If you’re staying in hotels or campgrounds, research their amenities. If you’re boondocking or off-grid, plan for bodyweight or minimal-equipment workouts, so you don’t have to commute into town for gym access. Knowing your options ahead of time—and physically scheduling them into your calendar—makes it easier to stick to your goals.
Keep Workouts Short and Simple
If there’s one thing I’ve learned about staying fit while traveling, it’s that consistency beats intensity. A 30-minute workout done four to five times a week is much better than an hour-long session you can’t commit to. Keep your workouts simple and focused on compound movements like squats, lunges, push-ups, and rows. These basics offer the best return on your effort and keep your routine efficient.
Bring Minimal Exercise Equipment
Bodyweight workouts are fantastic for short trips, but if you’re traveling long-term, consider investing in lightweight, portable equipment. Resistance bands, for example, are easy to pack and versatile for strength training. For more resistance, try adjustable dumbbells or a travel-friendly kettlebell. My personal travel kit includes a resistance band set, one dumbbell, and a kettlebell. It’s minimalist yet gives me enough variety to stay challenged.
Get Creative With Progression
If your goals include building strength and/or muscle, it’s important to continually challenge your body over time. This is called progressive overload, and it can be tricky to achieve it when traveling long-term. One solution is to modify your exercises to increase difficulty. For instance, you can elevate your feet during push-ups, slow down your reps for more time under tension, or add pulses at the end of each movement. Small tweaks can make a big difference. By making small adjustments to movements, I’ve been able to maintain my pre-travel level of strength after more than one year of full-time vanlife. You can, too!
Plan Active Travel Activities
Incorporating physical activity into your travel plans is one of the easiest ways to stay fit without feeling like you’re exercising. Think hiking, biking, paddleboarding, or even long walks exploring a new city. And as a bonus, these activities let you experience your destination in a more immersive way.
Cook Meals In Your RV
I love a good restaurant meal as much as the next person, and part of my love for traveling involves experiencing local cultures through food. However, the unfortunate truth is that eating out constantly can derail your health goals. Instead, make use of your RV kitchen to prepare balanced meals. Focus on lean proteins, whole grains, and plenty of fruits and veggies. Cooking at home not only saves money but also helps you stay in control of your nutrition. Reserve your meals out for places you’re especially excited about, or for special occasions.
Stock Up on Healthy Snacks
Traveling often means long stretches without access to nutritious food. Keep healthy snacks on hand to avoid reaching for junk food when hunger strikes. Some of my go-to travel snacks include nuts, seeds, jerky, protein bars, and fresh fruit. They’re easy to pack and keep your energy levels stable. They’re also great options to fuel your body for hikes, bike rides, and other activities.
Prioritize Proper Hydration
Dehydration is common while traveling, due largely to busy schedules and changes in routine and environment. Try to stay hydrated by carrying a reusable water bottle and setting reminders to drink water regularly. Proper hydration supports your energy levels, digestion, and overall well-being.
FAQs
Can you stay fit while traveling?
Yes, it’s absolutely possible to prioritize your health and stay in shape while traveling. It requires commitment and a bit of advanced planning, but it’s doable and your efforts will be worthwhile.
What is the best workout for travelers?
The best workout is one you can stick to! Bodyweight exercises, resistance band routines, or short HIIT workouts are great options.
How can I maintain running fitness while traveling?
Scout running routes ahead of time using apps or local recommendations. I like Strava and AllTrails for route-finding and tracking my runs. Treadmills are also a good backup if available.
Is walking good exercise?
Absolutely! Walking is a low-impact, accessible way to stay active and explore new places.
How do you not lose muscle on vacation?
The two keys to maintaining muscle are doing resistance exercises and eating enough protein. While traveling, you can combat muscle loss by strength training two to four times per week and prioritizing protein in your diet.
TravlFi Takeaways
Maintaining your fitness while traveling is all about balance and flexibility. To recap:
- Plan ahead to ensure workouts fit into your travel schedule.
- Keep your exercise routine simple and efficient.
- Invest in portable fitness equipment if you’re traveling long-term.
- Incorporate active adventures into your travel itinerary.
- Prioritize nutrition and hydration to support your health goals.
TravlFi can help you find workout ideas or even connect to a virtual personal trainer while traveling or living on the road. Explore our WiFi solutions for travelers to see how you can stay connected in remote areas.
