Staying Fit While Traveling - NW Personal Training

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This is the season of family vacations, holidays and business retreats. Although quality time away with those you love is very important and summer business retreats are a great treat away from the office, it’s not an excuse to completely neglect your health. Staying fit while traveling is possible and important. With a little planning and a few smart habits, you can keep your health on track no matter where your travels take you.

Tips For Staying Fit While Traveling This Summer

Walk it Out

If you can’t make it to the gym, aim for 10,000 steps per day—exploring your destination on foot. Skip taxis when possible and take the scenic walking route to tour the area instead. Not only will this keep you active, but you’ll also experience your destination in a more immersive way. Add a 10-minute walk after each meal to aid digestion, manage blood sugar, and boost your daily step count.

Pack Light, Train Smart

Bring along exercise tubing, which is lightweight and compact. Wrap it around a pole, fence or small tree for a full-body workout. Try rows for your back, triceps kickbacks, and standing chest presses. These simple exercises can keep your muscles strong with just a few minutes each day, no gym required.

Plan Active Adventures

Hydration & Nutrition Tips

Travel often comes with indulgences, but balance is key. Drink one glass of water for every alcoholic drink to stay hydrated and minimize hangovers. When dining out, consider choosing either dessert or alcohol—not both. Prioritize vegetables and lean protein at each meal, filling up on the good stuff before adding treats, breads or processed foods. Stock up at local markets with healthy snacks like fruit, veggies, yogurt and bottled water.

Make Smart Travel Choices

If flying, request a healthy meal in advance and bring your own snacks so you’re not dependent on airport or in-flight options. Skip alcohol on the plane to avoid dehydration, Get up and walk every 30-60 minutes during long flights to reduce stiffness and improve circulation.

Ease Into It

After arrival, do a light workout to shake off travel fatigue—nothing intense, just a short walk or gentle stretch session. It’ll help you feel energized and reset your internal clock.

With these easy strategies, you can enjoy your trip, stay active, and return home feeling just as good—or even better—than when you left. Bon voyage and happy travels!

Yours in health & fitness,
Sherri McMillan

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