Now that summer is here vacations and travel are happening every day! Whether you find yourself traveling for business or pleasure, it’s important to remember that even on vacation, your body still needs a consistent routine of exercise and healthy food. No matter if you are flying or driving, there are many ways to stay consistent with your exercise program and even have a little flexibility to enjoy yourself and have fun in your new environment!
Here are some tips and tricks to keep from falling behind on your fitness and wellness journey:
Pack food
Whether you are flying or driving, pack some healthy snacks including fruits, veggies, nuts or even sandwiches and such to keep you fed. If you are flying, food can be taken through security and will save you from having to buy expensive airport/airplane food. If you’re driving, pack for the day and have a picnic at a rest stop, park or wherever that is a great opportunity to get out of the car and enjoy the moment.
Incorporate your fitness routine into your new surroundings.
For example, if you’re a runner, you can explore the area while going for a run. You could do a running tour of the local landmarks. Whatever your routine is, use it as a new opportunity to explore the area.
Find a local sports team or workout group to train with during your visit.
Check out local LGBT sports teams, rec centers and gyms to see if they offer opportunities for drop-in workouts. This is a great opportunity to mix up your routine, learn something new, meet new people and get explore the area.
Traveling through the airport--or wherever you may be--there are moving walkways, escalators, elevators and other devices to make it easier for people to get to their destination. Since you will be sitting for extended periods of time, take all the opportunities you can to stay moving. If possible, take the stairs and walk down the concourse. It may seem like a long walk (especially with luggage) but you’ll certainly feel better when you make it to the gate and you’ll burn an extra 100-300 calories!
Get out and move.
On road trips you’ll be spending a lot of time in a car and this can really take a toll on the body. Every time you stop to take a pee break, take 10-30 minutes and do a short workout. Even at a rest stop there is plenty of space to do some basic exercises to get your heart rate up and muscles moving. This will also help keep you more alert and less likely to drift off to sleep while driving. Wear workout clothes while driving so you can hop out and do a workout without too much hassle.
Take an empty water bottle with you through security and fill it up after you pass through. You should constantly be drinking water to keep yourself hydrated. Yes, this will make you pee more often but is also a good opportunity to get up and move around a little bit.
Buy locally grown food and prepare it yourself.
It’s very easy to go and eat out while on a trip but restaurant food is notoriously unhealthy. Check into your area and see if there are any local farmers markets or events and even chat with some of the locals about the food. There are many opportunities to try the local cuisine without consuming too much unhealthy food or spending a lot of money. Ask the locals about their favorite restaurants, you may find something off the beaten path that is much cheaper, healthier and tasty.
Partake in local activities.
You don’t always have to hit up all the tourist destinations. It’s good to relax and have no agenda or schedule for the day. Take the opportunity to explore; you can walk, rent a bike or even roller skate. You can go swimming at the beach, enjoy hiking, yoga in the park or whatever you might come across while you’re exploring. This is a great way to relax, reduce stress and really have a good time while burning a few calories (without even realizing it!)
Don’t sit around just because everybody else is.
Remember you are exercising for yourself; most people are just sitting around eating fast food and waiting. That is a perfect time for you to do some exercises, you may turn a few heads at first but eventually they will just return to their French fries. If anything, the people who are noticing you are more impressed in your confidence and passion to succeed.
Talk to a trainer!
Personal trainers are here to help you succeed in your own fitness goals and will be more than happy help you design a workout around your schedule, lifestyle and goals. Let your trainer know you are planning to take a trip and ask about exercises you can do while you’re traveling that’ll help you succeed!
David Smith is the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver and holds several fitness certifications including ACSM Personal Trainer and Group Fitness.
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