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How to exercise when you travel

WebMD Feature
Medically Reviewed by Dr Rob Hicks

When you travel either for business or pleasure it's easy to get out of the habit of exercising. If all of your usual routines are disrupted, your fitness habits can be too.

If you normally do a gym class after school drop off or go for a run on a particular route with a friend after work, you have lost the structure that you usually pin your exercise on.

Don't worry. There's no need to return from travelling a mere shadow of your former fit self, there are plenty of ways to exercise when you are away from home.

Pack with fitness in mind

A pair of trainers, shorts, a T-shirt, and perhaps a sports bra for women won't take up much room in your luggage. If you've got the basics you can always get moving.

If you're staying at a hotel with a pool, pack swimming trunks or a swimsuit, and goggles. You could take along a tennis racquet, a yoga mat, a skipping rope, or a few exercise DVDs, whatever you need for your preferred type of exercise.

Travelling to your destination

Even as you travel you can exercise. On a plane, you don't need to do lunges up and down the aisle but try seated exercises to stretch your legs and neck.

Don't look on carting your luggage as a chore, think of it as a strength-training workout.

Check out the options

Once you get to your destination, see what options are available. Some hotels are well-kitted out with health clubs that include fitness classes, gyms, and even personal training sessions. There may be tennis courts, bike hire or maps of local run routes available to guests.

A hotel with a pool gives you the chance to get a few laps under your belt before breakfast or before any meetings you may have.

If you have a skipping rope with you, use the hotel grounds to give yourself a high- cardio workout in a short amount of time. Workout in your room to an aerobic, yoga, or Pilates video - if there's enough space.

Bands and circuits

Fitness trainer Laura Williams says: "A change in routine doesn't mean all your usual exercise efforts have to go on hold, but you might need to switch things up. If there's no hotel gym available and you're not a keen runner, think about investing in a resistance band or tube."

Laura adds: "Put together your own hotel room workout using your band for added intensity for moves such as squats and lunges, and combine with body weight moves such as press ups and planks."

Fitness trainer Toby Giles puts together a 25 minute circuit workout for his clients when they are away on business: "It's a high intensity workout involving burpees, star jumps, and jumping lunges that gets your heart rate up quickly."

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