How to work in exercise while traveling, no matter how far away you roam

Ivory Lira, RDN - Registered Dietitian Nutritionist

This season, you'll feel more jolly when you commit to activity and exercise while traveling. Full workouts can be challenging, especially when flights, family gatherings, and packed schedules take priority. Finding ways to exercise while traveling can boost your energy and support your overall well-being during a busy time of year. Read on to see how movement can naturally fit into the rhythm of holiday travel.

Ideas for exercise while traveling

Yes, even when you head over the river and through the woods to grandmother's house, you can find opportunities to get moving, like these:

Make the most of airports

Airports offer surprisingly good opportunities to exercise while traveling. Simple choices, such as taking the stairs instead of the escalator or bypassing the moving walkways, can significantly increase daily steps. Walk the terminal before your flight boards, stretch during layovers, or choose to stand for part of your wait time. These small decisions add up, especially on long travel days that might otherwise involve hours of sitting.

Pack light but effective equipment

Resistance bands are among the most manageable pieces of fitness gear to pack. They take up almost no space in your luggage and offer a wide range of strengthening exercises. Whether in a hotel room, a guest bedroom, or even a quiet corner at the airport, bands make it easy to exercise while traveling without needing a gym.

Add movement to long periods of sitting

If your holiday travel includes extended time on planes, trains, or automobiles, incorporate seated or standing mobility work. Ankle circles, calf raises, glute squeezes, leg lifts, and gentle spinal twists can all be done while seated. To add some difficulty, use the resistance bands that you packed. When possible, stand to stretch, walk the aisle, or take short breaks at rest stops. These micro movements help reduce stiffness and maintain circulation.

Use short bursts of bodyweight exercises

Sometimes there isn’t time for a full workout, and that is okay when you’re traveling. Instead, sprinkle in short rounds of bodyweight exercises throughout the day. Sets of squats, push-ups, planks, or lunges can be done in just a few minutes and still help you stay consistent. These mini-sessions are an excellent way to exercise while traveling when your schedule is unpredictable.

Explore your holiday surroundings

Walking is one of the most accessible ways to stay active away from home. Head outside for a morning stroll, an evening walk with family, or a solo outing to explore local holiday decorations. Whether you're walking in a winter wonderland or where the palm trees sway, there are festive and restorative ways to move your body while enjoying the season.

You may not be into running with Rudolph, but with a flexible mindset and simple strategies, it’s entirely possible to maintain your routine and take advantage of easy opportunities to exercise while traveling during the holidays.