Staying Fit While You Travel

March 2, 2016


Traveling makes it hard to maintain your normal exercise routine, but it is important that you engage in regular physical activity, eat properly, and still get adequate rest. Traveling can disrupt your sleeping patterns, nutritional habits, and your exercise routine if you let it. It can also tax your immune system, making you more susceptible to getting sick.


Try minimizing the effects of travel by following these simple tips:


Get Proper Rest

  • If possible, go to bed and wake up at the same time each day.

  • Place the ‘Do Not Disturb’ sign on the door to keep Housekeeping from waking you.

  • Keep your hotel room cool and dark (68-70 degrees is ideal).

  • Block out hallway noise by turning on the bathroom fan.



  • Try sticking to the same healthy nutritional habits you have at home.

  • Drink plenty of water to keep hydrated.

  • Call ahead to see if your hotel room will have a refrigerator or microwave. If you do not have a fridge, consider packing a small cooler to store healthy food options.

  • Search for nearby grocery stores and healthy restaurant options.



  • Break a sweat or get out of breath each day.

  • Use your hotel fitness center or do a google search for local gyms in your area.

  • Go sightsee! This is a great way to get moving while seeing the sights and a way to relax after a long day.  Keep your exercises simple but do them with intensity.

  • Google map your hotel location to plan a route to run and do sprints. 


More About Joey Greany MS, CSCS

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