5 easy ways to stay active while travelling without missing out

You’re on holiday, you tell yourself sternly. You’re going to enjoy yourself and eat heartily; you’ll worry about fitness when you return. For now, you will enjoy that delicious scoop of chocolate ice cream. You’ll eat a pizza too, defiantly. You earned it.

But as you dig into mouthwatering pizzas, pastas, and burgers, you can’t help but glance at your clothes, nervously wondering if they’ll fit when you get back. Vacation ends, and with it, the inevitable moment of truth: you step on the scale and sigh, “I could’ve done better with staying fit.”

If you’ve ever felt anxious about vacation weight, don’t worry — you’re definitely not alone. As challenging as it may seem, staying fit while traveling without sacrificing all the delicious food is absolutely possible. And no, you won’t be the fitness police at the dinner table either.

Here’s how you can keep your fitness routine alive while still enjoying your getaway. “Plan rest days to align with travel days, incorporate activity into your daily routine or commute and bring portable training aids like resistance bands, glute bands and sliders to stay active anywhere,” explains Sarah Lindsay, the founder of ROAR Fitness, Dubai.

Keep your expectations in check

Many travelers set out with a commitment to work out every morning, only to realize they don’t keep the same discipline at home. As Michelle Reign, a Dubai-based holistic physician and frequent traveler, advises: “Be realistic. You’re on vacation, so don’t expect to stick to the exact same fitness routine you have at home.” Instead, focus on maintaining some level of consistency and momentum, even if that means dialing down your intensity.

This doesn’t have to mean hitting the hotel gym every day or going for an intense jog. For some, simply walking more each day can be a sufficient workout. If you find it hard to stay active on the go, aim to do a little more than usual. Set a small, achievable goal for your trip, and consider anything beyond that a bonus!

Walks, or bike tour anyone?

For many travellers like Anushka Chakrabarti, a Dubai-based freelancer, a walk around the city is more fruitful than taking a bus. “I always love walking through picturesque towns, because there’s just so much to see. It’s completely easy on the pocket, and a perfect pick me-up. I even try different hikes, because there’s something so soothing and comforting about nature,” she says.

If you’re not the hiking sort, just a good walk will really boost your spirits and your happiness, too. Otherwise, as Reign says, if you’re by the beach, try a surf lesson or go for a swim. Exploring on foot or two wheels is an excellent way to stay fit while soaking in the sights. Plus, you’ll get the best local experience.

A few morning stretches won’t hurt

Jet lag is real, and a long flight can leave your muscles stiff. As Reign says, start your day with a few stretches or a quick yoga routine to wake up your body and prepare for the day. It’s a low-impact way to increase flexibility, reduce stress, and get energised before sightseeing or work meetings. It’s great way to decompress after a hectic day.

Moana Mincev, a Dubai-based fitness coach and trainer, suggests scheduling in a slot for fitness. Even 10-15 minutes of intense activity can make a huge difference. Try high-intensity interval training (HIIT) to get your heart rate up, burn fat, and boost metabolism—all in less time than you might spend scrolling through social media.

Pack smart, and pack light

When traveling, your luggage doesn’t have to be a weighty issue. “Packing the right gear makes staying fit on the go easy. A resistance band, jump rope, or a set of compact dumbbells can do wonders for a full-body workout that fits into any space,” says Mincev. Bonus points if you pack workout clothes that can double as casual wear—because who doesn’t love comfy leggings that go from gym to dinner effortlessly?

Eat well, but space it out

No doubt, you’ll want to indulge in that irresistible gelato. And you should! But try spacing out your meals a little. For instance, if you’ve had a heavy breakfast, opt for a lighter lunch. It might be good for your digestion too.  Mincev also suggests fitting in some physical activity if you’ve had a particularly indulgent meal.

Traveling doesn’t have to mean abandoning your fitness goals. By making small adjustments to your routine, you can stay active, energized, and still enjoy your trip to the fullest.