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5 Tips for Staying Healthy While Traveling

June 20, 2016

It’s summertime, and with summer comes backyard barbecues, swimming with friends, and lots and lots of travel. Whether you’re heading out of town on business or to relax with family and friends, people often forget to stay on top of their health and workout routines. If you put exercise to the back burner as soon as vacations approached, follow these five tips to resume your fitness routine.

Take Advantage of the Hotel Gym

Before you book your hotel, check the website to make sure it has a gym. Even small hotel gyms are outfitted with a treadmill or an elliptical and some weights. The CDC recommends that adults do two and a half hours of moderately intense aerobic activity every week (like walking or swimming) and two or more days a week of muscle strengthening activities. This equals 30 minutes of exercise every day. If you’re on vacation or a business trip, that’s not too big a time commitment.

Get Creative — Use the Furniture

No hotel gym? You still have no excuses. Incorporate the furniture in your hotel room as part of your workout. Use the floor for push-ups or sit-ups. Do jumping jacks. Use the wall to do body squats or a chair to do tricep dips and work out your arms.

Make your workout portable by packing a yoga mat, jump rope, a push-up bar, gliding discs, resistance bands or small weights in your luggage. If you’re really serious about exercise, consider a folding bike. These things may add extra weight to your luggage, but it’s a better option than adding extra weight to your frame during the holidays.

Go for a Walk

The great thing about walking is that you can do it anywhere. It’s also a heart-healthy exercise. Walk around the area near your hotel. Ask relatives for the location of the nearest park or running trail, lace up your sneakers and start moving. Walking improves your circulation, strengthens your bones and is easy on your joints. Plus, you can burn up to 200 calories with just one 30-minute walk.

Use a DVD

If all else fails, pop an exercise DVD into your laptop to stay active while traveling. You also can download fitness apps on your phone or tablet and follow along as a fitness instructor trains you via video. From pilates to yoga and cardio, you can easily find a workout online that suits your needs. Working out with another person or a group — even if it’s a virtual one — is a great way to stay motivated and committed to a healthy routine.

Even if you travel this summer, carve out at least 30 minutes for physical activity. Take a brisk walk, use resistance bands for strength training and take advantage of the hotel gym. Staying active while you travel will make it easier to stick to a fitness regimen after trips, so get moving.


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