Staying active while traveling doesn’t mean turning your vacation into boot camp. Simple strategies to keep moving, feel energized, and return home refreshed instead of run down.
We know, we know—vacations are meant to be a break. We book trips to see new sights, eat amazing food, shop, and relax. But more often than not, we come home feeling sluggish, bloated, or even more exhausted than before. Here’s what’s really happening: the abrupt shift in routine—indulging in local cuisine, erratic sleep schedules, and skipping workouts entirely—sends our bodies into shock.
That’s why staying active while traveling matters. But this doesn’t mean sacrificing relaxation and fun. With a few simple strategies, you can ensure you return from your holiday feeling refreshed, not run down.
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Walk, Walk, Walk
The easiest way to keep moving on vacation is simply to walk. Coming from the Philippines, many of us are used to minimal steps, likely just from our homes to our cars to our destination. That’s why travel is the perfect opportunity to rack up movement naturally.
Those vacation step-count posts aren’t just humble brags. They’re onto something. Exploring a city on foot, by bike, or even by public transport is not only healthier (and cheaper!) than taking that Uber, it’s also the best way to discover hidden gems and experience what a destination really has to offer.
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Make Use Of The Hotel Gym
Even budget hotels usually come with a gym. It doesn’t need to be fancy or time-consuming. Thirty minutes is all you need. Squeeze it in before everyone wakes up, between sightseeing breaks, or at night. You’ll feel more energized for that afternoon museum crawl.
Some of my favorite workouts include the viral 12-3-30 treadmill routine. That’s 12% incline, at 3 mph (or 5 kph), for 30 minutes. It’s a great mix of cardio and resistance. If weights are available, stick to a simple circuit: squats, bicep curls, lunges. Three sets of ten reps for each move is plenty. And if you’re unsure what to do with the equipment you have, Google or ChatGPT is your handy personal trainer.
Airbnb Or No Gym? No Problem.
If you’re staying at an Airbnb or somewhere with no gym access, here’s how to get your workout in. Turn your space into a studio. With YouTube and endless online programs, you can follow along with yoga, Pilates, or bodyweight workouts right in your living room.
I always travel with resistance bands and sliders (which weigh nothing, by the way) as an easy way to add intensity to bodyweight workouts. If you have luggage space to spare, 1- to 2-lb ankle weights add resistance without taking up much room. Pro tip: pack them in your carry-on.
Get creative with what’s around you: water bottles, your suitcase, or even your heavy shopping bags from the day can double as makeshift weights.
Explore Local Fitness Culture
This is my personal favorite and a must for most destinations I travel to. If you love workout classes, why not make it part of the adventure? Whether you’re into spin, Pilates, yoga, or boxing, each city has studios with their own unique spin on these workouts.
Apps like ClassPass often offer discounted or free first-timer credits, making it affordable to sample studios. Many fitness studios also have intro packages perfect for short-term visitors. Think of it as a different type of sightseeing—pair it with coffee at a local cafe afterward, and it kicks off any vacation day perfectly.
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Do It For Joy, Not Guilt
Movement on vacation should come from a place of joy, not guilt. Whether you’re starting your morning with a quick stretch, earning that extra gelato with a sweaty spin class, or winding down with meditation before bed, working out should enhance your holiday experience, not detract from it.
The goal isn’t to maintain your exact home routine or burn off every indulgence. It’s about staying energized and feeling good in your body so you can fully enjoy your adventures. Pair activity with genuine rest and relaxation, and you’ll return home feeling healthier, lighter, and ready to tackle reality with energy to spare.
