Traveling can be a great way to give your mind a break, enjoy new experiences, relieve stress, and find some much-needed happiness before you have to return to your daily grind. Whether you’re traveling for business or finally on that vacation you’ve been dreaming of for months, one of the hardest things to maintain besides healthy eating habits can be a fitness routine.
And that means when you get home, it can be even harder to get back into the swing of things. But staying fit while you’re away is easier than you think! Here are proven tips and tricks for staying fit while you travel the world.
1. Have an exercise and diet plan before you leave We’ve all done it. We go to the hotel restaurant way more than we should, and those daily afternoon margaritas at the hotel bar aren’t going to get drunk. It’s important to have fun and enjoy yourself while traveling, but having a plan to stay healthy and active can help alleviate some of the indulgences many of us partake in while on vacation. It can also prevent us from gaining weight.
Before traveling: Get ready to exercise! Decide how, when and what you will need to exercise before you leave. A fitness app like Future can make this super simple with personalized travel workout routines. Pack healthy snacks (meat, bananas, protein bars) Search local restaurants and hotel menus online for healthy options and calorie counts. Ask the hotel concierge or your host about local healthy foods. Get a room with a refrigerator to store healthy food and snack ingredients 2. Understand physical activity guidelines for travelers According to the CDC Physical Activity Guidelinesadults need at least 150 minutes of moderate-intensity aerobic activity per week (that’s just 30 minutes per day, 5 days per week), as well as muscle-strengthening activities 2 or more days per week.
The good news? Research conducted in 2025 shows that exercise really adds to your daily energy expenditure without the body compensating by slowing down other processes. That means every travel workout counts toward your health goals.
Recent research also reveals that exercising more frequently, ideally every day, could improve sleep quality and mood the next daywhich is especially important in case of time difference and time zone changes.
3. Don’t force yourself to get in shape while you’re away If you haven’t worked out in a long time, starting a new fitness routine while you’re away probably isn’t the best idea, unless that’s the reason for your trip. The best time to refocus elaboration and establishing a routine is at home.
This way you will have a better idea of what interests you while you are away and you can adapt your routine to the place where you will 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 struggle to stay motivated like me, a fitness app has literally changed my fitness lifestyle. Before, I couldn’t stay active to save my life, and now I get anxious if I don’t work out for more than a day or two.
4. Check your hotel’s fitness facilities and equipment Unless you’re staying in a small hostel, bed & breakfast, or vacation home rental, most modern hotels have at least one small gym on-site. If you know you’ll need access to exercise equipment, be sure to check the hotel’s website before booking to see what equipment and fitness equipment they offer.
Besides a gym, a hotel with a pool (indoor or outdoor) can be a great way to stay active. This can also be a great treat if you don’t have any at home.
If your hotel doesn’t have an on-site gym, you may not be totally lost. On a recent trip, I found myself in a beautifully renovated hotel in a big city with no gym. But as a guest, I discovered I had all the privileges of the YMCA right across the street. If your hotel doesn’t have a gym, ask if they have relationships with local fitness clubs.
5. Strength training exercises are just as effective No gym, no problem! Bodyweight exercises like plank variations, push-ups, squats, lunges, bikes, and hollow-body holds can keep you strong without any fancy equipment. And you can do them anywhere without needing a lot of space.
According to the 2025 Fitness Trends from the American College of Sports Medicinefunctional fitness focused on exercises that mimic everyday movements remains incredibly popular. These exercises improve strength, coordination and flexibility in a way that directly benefits daily activities.
Pilates and barre are also very effective exercise styles based on bodyweight exercises. Yoga too!
6. For a mind-body connection, start the day with yoga If you are looking for a way to relieve extra stress while staying active, yoga can be an ideal way to do so. Yoga is a mind-body practice that tones and builds strength while making you pay attention to your breathing. Essentially meditation through movement, yoga is an easy-to-do-anywhere exercise that makes the ideal travel activity.
All you need is your body and a mat, but even a towel will do. If you’ve never tried yoga and think it sounds too easy, think again. There are a variety of types and styles of yoga (asanas).
While some styles of yoga focus on restorative benefits like stretching and releasing stress and tension like yin yoga, others, like power yoga, are designed to build serious strength. A vinyasa yoga flow combines the benefits of both. And let me tell you, it’s not easy. The beauty of yoga is that you don’t have to be perfect. Just get on your mat and start moving.
Many resorts offer free yoga classes or check YouTube for thousands of free videos, from beginner to advanced. You can also check out local studios during your trip.
7. Go out and try something new There are many ways to stay active and moving while you travel, and it can be very easy to find fun and interesting activities that you wouldn’t normally do.
You can:
Check your resort for its schedule of on-site fitness classes Rent or borrow a bike from your hotel to visit the sights Check out local walking or hiking trails (there are apps for this) Look for local excursions like whitewater rafting, kayaking, surfing, horseback riding, paddle boarding, windsurfing, snorkeling, and scuba diving. Go skiing! Skiing is an incredible full-body workout and it’s a lot of fun.
8. Bring a travel mat or lightweight accessories When you’re traveling, space can be tight in your luggage as well as your hotel room, so bringing a bunch of fitness equipment with you isn’t really an option. But simple resistance bands are something you can carry around that will give you a great workout. They are ultra light and take up very little space in your luggage.
Resistance training is great for toning and building muscle, and you can do a variety of exercises with these to spice up your bodyweight routine. Research shows that more muscle mass is linked to a younger, healthier brainmaking resistance training an important part of your travel fitness routine.
Lightweight, foldable travel exercise or yoga mats in your luggage are perfect if you plan to do yoga or daily bodyweight routines. In a pinch, a bath towel can be a great substitute.
9. Don’t underestimate the power of walking If you’re in the “walking is a waste of time” camp, think again. Yes, it’s a low-impact exercise, but walking is incredibly beneficial for your mind and body. Research has shown that walking can improve your mood, strengthen bones, increase metabolism, improve cardiovascular health, help weight lossand burn calories.
New research from 2025 reveals that walking for longer, uninterrupted periods of 10 to 15 minutes significantly reduces the risk of cardiovascular diseaseup to two thirds compared to shorter walks.
The great thing about walking is that it’s completely free and you can benefit from it whether you’re already fit or have been inactive for a while. Plus, visiting the sights on foot during your trip can be a fun way to explore a new destination. It’s also the best way to discover new things that you wouldn’t normally see if you were in a car, bus or train.
While 10,000 steps per day is the standard goal to aim for, a recent study suggests that just 7,000 steps can also provide significant benefits. Aim to walk at least 30 minutes a day and get your heart rate up. You can also do intervals, walking briskly for 1 minute, then at a moderate pace for 30 seconds.
You can work on foot while traveling by: Jump on the hotel treadmill to increase your daily steps Explore your travel destination on foot Make sure to walk at sunrise to start your day Take a walk at sunset to whet your appetite for dinner or aid digestion Skip the elevators and take the stairs when this is possible Walk back to your hotel instead of taking a short trip (when it’s safe) 10. The science behind exercise frequency and travel fitness Recent research from the University of Texas suggests that exercising more frequently, ideally every day, could improve sleep quality and promote better mood and mental health. The study found that participants who exercised more often reported feeling more energetic and less stressed.
This is especially important for travelers experiencing jet lag and schedule disruptions. According to researchers, “You don’t need to run marathons. Just moving a little each day will help. Light activity counts too.”
This is consistent with the findings of Health & Fitness Association 2026 Surveywhich found that 89% of Americans say regular physical activity is one of the most effective forms of preventive health care.
11. Exercise moderation: don’t drink all your calories I have been served some incredibly delicious and beautiful cocktails during my travels. Everything from color-changing rainbow photos to incredible café flambé creations. And who can resist a pina colada or margarita on a warm, breezy beach overlooking turquoise waters? Certainly not me.
While you should of course enjoy the holidays, it is important to exercise moderation. Here’s the reality: a pina colada with rum can cost you a whopping 650 calories. And that’s without eating a piece!
It’s important to have fun, but be aware of how many calories you’re consuming. A calorie counting app can help. You don’t have to go crazy, but it can give you a good idea of how many calories you’re eating.
12. Get in the water and swim! One of my favorite parts of leaving is having access to a pool or beach to swim. One of the best forms of exercise, swimming not only works every muscle in your body, it burns more calories than on land.
In fact, according to Swimming.org, exercising in water for 30 minutes is equivalent to 45 minutes of the same activity on land. They also report that you can burn more than 200 calories in 30 minutes with gentle swimming, double what you would normally burn with walking.
Since the physical nature of water can support up to 90% of your body weight while keeping you buoyant, it’s a great way to exercise safely if you’re feeling sore or injured. Getting into the water is also an effective way to relieve muscle and joint pain.
13. Prioritize sleep for better fitness results while traveling There’s no doubt that traveling can disrupt our sleep, especially if we’re stuck on long flights or traveling to different time zones. Or maybe you’re drinking more caffeine than you should to deal with jet lag?
Regardless, getting proper rest is extremely important for our health and fitness goals. Sleep is the time when our body repairs and rejuvenates itself to prepare our mind and body for the next day. This is also the time when our bodies build muscle mass, and good sleep is important for hormonal health, which can affect our metabolism.
By getting more sleep, you will have more energy for your days and better endurance during your workouts. Plus, you’ll be in a better mood, which can help you enjoy the trip and will surely benefit anyone else you’re traveling with as well.
It is recommended to get 7 to 10 hours of quality sleep per night. For more tips, check out our guide on creating one healthy sleep routine.
To ensure you sleep well while you are away: Bring earplugs and a sleeping mask Make the room cooler and darker for better sleeping conditions Try to go to bed before midnight, as these times can be the most restorative. Once your jet lag has passed, try creating a sleep schedule
14. Leverage Wearable Technology for Travel Fitness THE ACSM Global Fitness Trends Survey 2025 has named wearable technology the number one trend in fitness, and for good reason. Wearing an activity tracker that can track your steps, the number of calories you’ve burned, and the number of minutes of daily activity can help you achieve your fitness goals while you’re away.
I’m happy with my experience with the Apple Watch, but there are a variety of different watches and fitness trackers available at prices starting at $29.95. Many fitness trackers offer built-in workouts, tips, and apps to help you set realistic goals.
In addition to tracking your steps and activity, they can also help you track calories burned, the number of minutes you spent exercising each day, and even track your heart rate and sleep. And if you do a lot of sightseeing on foot, you’ll be amazed at how many steps you take while walking around a new city or hiking in a national park.
Studies have shown that simply wearing a basic pedometer to track your steps can increase activity levels by 30 percent.
15. Stay hydrated throughout your trip Staying hydrated throughout your trip will help control your hunger pangs and support your gut health while traveling. Carry a reusable water bottle so you always have water with you and can refill it often.
Be sure to use only filtered water sources and ask if in doubt. Drinking unfiltered tap water from places you’re not used to can make you very sick.
16. Pack the right shoes and workout clothes If you want to be able to exercise comfortably, make sure you pack enough workout clothes for the duration of your stay. This includes comfortable sneakers, socks and a hat if you plan to be out in the sun.
Also think about any other activities you might do outside of the gym and prepare accordingly. This means packing a swimsuit or two if you plan to be in the water or hiking shoes if you plan to hike rough terrain. Believe me when I tell you that your shoes can make or break a trip.
17. Use a personalized fitness coaching app like Future I have to admit that keeping up with my fitness routine when traveling, or even in general, hasn’t always been easy. The use of a fitness app called Future.
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Future is an app built based on the science of what motivates us all to stay on track with our fitness goals. And I’m proof that it works.
There are many fitness apps out there, but Future is unique. With Future, you’ll have your own professional-level fitness coach who will design personalized workouts for you, track your progress, and chat with you daily to hold you accountable every day! This has really been incredibly effective for me.
I’ve found that it’s these little messages and check-ins that keep me motivated and stop me from making excuses. And it’s my relationship with my trainer that gives me the energy to complete these workouts and achieve fitness goals that I didn’t think I could achieve before.
Plus, in addition to strength and conditioning exercises, your Future coach can create workouts based on just about any activity, including swimming, Pilates, yoga, tennis, golf, hiking, surfing, and just about anything else you can think of.
You also don’t need a gym or equipment. Your workouts are based on what you have available.
Other benefits of the future include: You can literally take it with you anywhere and have access to it 24 hours a day. It works 100% based on your schedule, fitness goals, and access to workout equipment. You don’t need a gym membership This is perfect if you’ve been inactive for a while or looking to level up. More than 80% of future coaches have trained professional, collegiate or Olympic athletes and more than 95% have a bachelor’s degree in exercise science. It syncs with the Apple Watch, which sends stats to your trainer after your workouts You can get started now for $50 off!
This is how Future works: After downloading the app, Future will ask you a few questions about your fitness goals and activity level. Future will then connect you with some of its elite personal trainers. Pick one and you’re on the right track You will have a Facetime call with your Future Coach so you can talk about your goals and how you like to be active. Your coach will upload your personal workouts each week, which can be personalized and modified at any time. It’s perfect if you have an unpredictable schedule when traveling Every day, your coach will text and check-in to see how your workouts are going, answer your questions, and keep you motivated. Personal responsibility seems to be the thing that has won me over when it comes to staying motivated to exercise, and that might be the case for you, too.
➡ Check out our full Future review here.
Here is a sample of the travel workout my coach sent me based on what was available at my hotel:
Another reason why I love the Future fitness app is that they offer a variety of great music playlists curated within the app to help you stay motivated throughout your workouts. It also works with music apps like Spotify and Pa ndora.
Video review of the future application I finished more 250 workouts with Future and I burned more 54,000 calories!
Want to stay fit and active during your trip? As a Better Living reader, join Future today and save with these discount codes:
💡 Limited time offer: Get 50% off your first month!
Additionally, Future offers a 30-day risk-free trial.
So, go choose your coach to start your fitness journey today!
Travel fitness essentials Maintaining your fitness routine while traveling doesn’t have to be complicated. That you explore weekend getaways from Philadelphiaplanning an extended vacation or traveling for business, these strategies can help you stay active and healthy.
The key is to plan ahead, stay flexible in your routine, and remember that any movement is better than none. According to the CDC, some physical activity is better than none, and adults who sit less and engage in moderate- or vigorous-intensity physical activity experience health benefits.
Whether you choose to work with a personalized coach through Future, complete workouts at a hotel gym, or simply commit to daily walks to explore your destination, staying active during your trip will help you feel better, sleep better, and return home energized rather than exhausted.
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