Travelling gives us a much-needed break from our daily routine. But when it comes to fitness, things can get tricky, especially on trips with friends or family, where sticking to a routine is almost impossible. Eating junk food cooked in unhealthy oils, and clean eating takes a back seat when there’s a buffet breakfast waiting. Workouts too often get replaced with the thought, ‘I’ll just walk around later.’ With jet lag, late nights, and constant snacking, we tend to forget about our fitness goals as they seem ‘too much’ during a vacation.
But did you know that you don’t need a fancy gym or hours of free time to stay on track to follow a fitness routine? Yes, you read that right! With a few smart habits, you can keep your energy up, enjoy your trip, and still achieve your goals. To know how we got in touch with Jitendra Chouksey, Health Educator and Founder of Fittr, who shared that travel should never be an excuse to pause your fitness goals.
1. Do something every day
You don’t need a gym membership or long workouts while travelling to maintain your fitness levels. Even a short 15–20 minute session of movement keeps your body active. “Consistency is more important than perfection. Something is always better than nothing,” says Chouksey. A brisk walk around the hotel block or a quick stretch in your room can be enough.
2. Use bodyweight exercises
If you don’t have access to gym equipment, your own body weight is enough. Squats, push-ups, lunges, planks, and jumping jacks can be done right in your hotel room. These exercises target multiple muscle groups and don’t need any equipment.
3. Make the most of your surroundings
Travel is full of built-in opportunities to stay fit, but only if you know where to look. “Stairs can become your step machine, benches can be used for dips, and a hill walk doubles as cardio. Instead of seeing obstacles, think of your surroundings as your gym,” he said.
4. Eat protein and drink water
While travelling, food temptations are hard to resist as you naturally want to try local cuisines and enjoy the cultural specialities. To balance things out, make sure you get enough protein in your meals, as it keeps you full and supports muscle recovery. And don’t forget to keep yourself hydrated. Carry a water bottle everywhere to avoid dehydration, which often happens while travelling.
5. Don’t ignore sleep
Jet lag, late-night plans, or long journeys often disturb sleep schedules. But rest is non-negotiable. A good night’s sleep helps restore energy, aids recovery, and lifts your mood.
6. Walk or cycle instead of taking a cab
Instead of hopping into a taxi for every short trip, try walking or renting a cycle. “Not only do you burn calories, but you also get to explore the place more closely, be it the markets, hidden lanes, or parks. And just that, fitness becomes part of your sightseeing,” Chouksey explains.
7. Try quick HIIT sessions
Have to catch that bus to explore the unexplored on your trips? Just 15 minutes of high-intensity interval training (HIIT) can give you a solid workout. Short sets of exercises like sprints, burpees, or jumping jacks raise your heart rate and improve stamina without taking much time.
8. Stick to basics
While fitness trends come and go, basics always work. Daily movement, balanced meals, and proper rest are simple habits that can be followed anywhere. “Don’t complicate things. Keep it simple and effective,” says Chouksey.
9. Eat mindfully and try to focus on portion control
Street food, buffets, and desserts are tempting, and they’re part of the travel experience. The trick is balance. Enjoy your favourite treats, but watch portion sizes and try to follow up heavy meals with lighter ones.
10. Manage stress in minutes
Travel can get stressful. Be it missed flights, long queues, or just fatigue. Taking even 5 minutes for deep breathing or meditation helps calm the mind and refresh the body. It’s a small habit that can make the whole trip more enjoyable.