My Top Tips for Staying Healthy While Traveling: Exercise on the Road

Tone and Travel...

Exercise is usually the first component of a real life routine to go by the wayside on the road, but there are many reasons to stick to a regular exercise schedule while you travel.  

It may be easier than you think.  Here are some of the reasons you should tone while you travel:

  • Boosts immune system, which will help you fight off gross airplane germs.  
  • Relieves stress and anxiety, which is helpful in unfamiliar environments
  • Maintains healthy weight because why compromise your goals while you travel!
  • Improves sleep, which is especially important if you are suffering from jet lag. 
"Gym" on Lazy Beach in Koh Rong Samloem, Cambodia

"Gym" on Lazy Beach in Koh Rong Samloem, Cambodia

Most health organizations recommend a minimum of 10,000 steps per day (which is roughly 5 miles) as well as 150-minutes of moderate intensity activity (such as brisk walk or light jog) or 75-minutes of strenuous activity per week.  This is the MINIMUM recommendation- ideally your activity level should be even higher.  

Here are some practical tips for sticking to an exercise routine on the road:

  • Schedule time in your calendar for exercise and stick to it
  • Book a hotel with a pool and bring some goggles so you can swim laps
  • Sign up for a race or fitness event- this can be a great way to meet people in the community and explore the city by foot
  • Track your steps on your smart phone or with a Fit Bit
  • Travel with exercise resistance bands, which are light, portable and easy to use from your hotel room.  Here are some resistance band exercise ideas.  
  • is a great resource with free classes that you can do from anywhere as long as you have internet access
  • If you are traveling to a warm beach destination you can take a walk or practice yoga on the beach, snorkel, rent a stand-up paddle board or kayak
  • SWORKIT is a great app that you can use to personalize a variety of workouts from anywhere
Snorkeling in Koh Rong Samloem, Cambodia.  Photo credit: Jay Harrison (

Snorkeling in Koh Rong Samloem, Cambodia.  Photo credit: Jay Harrison (

Exercise can be a beneficial way to dig a little deeper into your travel experience.  Some of my favorite moments from my travel adventures this year have coincidentally involved exercise including stumbling upon 'Car Free Day' in Kuala Lumpur, Malaysia where a large chunk of road is blocked off all day several Sundays per month for running, walking and biking, hiking Mount Fansipan in Vietnam, joining in on a massive butt-blasting dance aerobics session and laughing yoga at 5:30 AM in Hanoi, Vietnam and snorkeling in Koh Rong Samloem, Cambodia.  

Lucky for any of you travel aficionados and wanderers, I'm doing a whole series on staying healthy while you travel.  Check out the first two posts in the series and stay tuned for the remaining 3!  

1. My Top Tips for Staying Healthy While Traveling

2. My Top Tips for Staying HealthyWhile Traveling: Nutrition on the Road