Exercises for Travel: Top 10 Travel to Do’s When You’re Away

You’ve likely heard that traveling is the lifeblood of the soul. It can open your eyes. It can enrich your spirit. It can touch your heart. And it can wreak havoc on your feet—and your body.

It may also be difficult to get back into the groove of your exercise routine when you return from your travels. This makes it even more important to do travel exercises while you’re away. But what do you do when what you normally do isn’t doable?

Fortunately, traveling lends itself to a new world of exercising substitutes. This can be anything from skiing to snorkeling. It can also be as easy as hiking a trail on a remote mountain path or taking a 30-minute jaunt down a beach. If you’re in a city, exploring the neighborhoods on foot can keep you occupied for hours...and trust us, you’ll feel it the next day, if you’re not careful.

So here’s our list of top ten to keep you from really feeling the effects of your adventures.

1. Climb Stairs

Wherever your travels take you, stairs are almost always available. Whether you’re at the airport, a museum, or your hotel, take advantage of stairs for a quick cardio workout. Climb at a steady pace, engage your core, and keep a smooth rhythm.

Pro tip: Aim for 5-10 minutes of stair climbing at a time, or take the stairs instead of the elevator whenever possible.

Need more movement inspiration? Check out ways to get 10,000 steps a day while traveling!

2. Walk Whenever You Can

We already mentioned this, but we can’t stress it enough: walking is one of the best and easiest ways to stay active while traveling. Whether you’re navigating through the airport, exploring a city, or trekking through a nature trail, walking helps improve circulation, maintain muscle tone, and keep your energy levels up.

Pro tip: Make it fun! Use a fitness tracker or your phone to measure your steps and set walking goals for the day. Or take a walking tour of the city to combine exercise with learning.

3. Yoga for Flexibility

Yoga is an excellent way to stretch out and loosen up stiff muscles after sitting on a plane or in a car for long hours. Find a quiet space in your hotel room or outdoors and run through a few basic yoga poses for better posture.

Pro tip: Even if you’re not an experienced yogi, focusing on slow, deep breathing as you hold each pose can help calm your mind and relieve stress.

4. Stretch, Stretch, Stretch

If yoga isn’t your thing, don’t worry! A simple stretching routine can be just as effective at keeping your muscles limber. Stretching your arms, legs, back, and neck after periods of inactivity (like a long flight) can help prevent stiffness and improve blood flow. Try a few toe touches, hamstring stretches, and arm circles. Don’t forget to stretch your calves and ankles, especially if you’ve been walking or hiking a lot.

Pro tip: Take a few minutes to stretch every morning and night, and whenever you have downtime during your trip. You'll be less likely to feel sore after a day of activity.

5. Work Those Abs

Just because you’re traveling doesn’t mean you have to skip your core workout! Keep your midsection toned by doing simple ab exercises like sit-ups, crunches, or planks in your hotel room. You can even do seated leg lifts or twists while sitting on a plane or at a cafe. Working your core helps support your posture, which is especially important when sitting for long periods of time.

Pro tip: Aim for 10-15 sit-ups or planks each day. If you’re in a small space, try standing ab exercises like knee lifts or side bends.

6. Stay Hydrated with Water

It’s one of the simplest yet most crucial elements of staying healthy while traveling: hydration. Traveling, especially flying, can dehydrate your body, which may lead to fatigue, headaches, and sore muscles. Carry a refillable water bottle with you and make it a habit to sip water regularly throughout the day. If you’re in a warmer climate or engaging in physical activity, be sure to drink even more to replenish lost fluids.

Pro tip: If you're flying, drink extra water before, during, and after your flight. Dehydration is common on planes due to the dry air.

7. Try Calisthenics

Calisthenics are bodyweight exercises that don’t require any equipment, making them perfect for travel. Exercises like jumping jacks, squats, lunges, and push-ups are easy to do in your hotel room, outdoors, or even during a quick break at the airport. A 15-30 minute session of calisthenics will get your heart pumping, tone your muscles, and keep you energized for the day ahead.

Pro tip: No need for fancy routines—just focus on 2-3 sets of 10-15 reps of each exercise, and you'll feel the burn!

8. Isometric Exercises for Long Rides

If you find yourself stuck in a car, plane, or train for hours, isometric exercises are a lifesaver. These exercises involve contracting your muscles without any movement, which helps improve circulation and prevent stiffness when you’re seated for extended periods. Try squeezing your glutes, holding your core tight, or flexing your calves and thighs. You can also try ankle circles or seated leg lifts if you have a little more space.

Pro tip: Set a timer to do isometric exercises every 30-60 minutes during long trips to keep your blood flowing and avoid stiffness.

9. Eat Smart

It’s tempting to indulge in heavy, rich foods while traveling, but keeping your diet balanced with nutritious options will pay off. Try to incorporate fruits, vegetables, and lean proteins into your meals to give your body the energy it needs for long days of exploring. Pack healthy snacks like nuts, granola bars, or dried fruit to avoid resorting to junk food when hunger strikes.

Pro tip: Make a quick stop at a local grocery store or market to stock up on healthy snacks—this can save you from the temptation of unhealthy options later.

10. Wear the Right Shoes

Finally, don’t underestimate the importance of a good pair of shoes when traveling. Whether you’re walking around a city or hiking through nature, having shoes that provide support, cushioning, and comfort will make all the difference. The wrong shoes can lead to foot pain, blisters, and discomfort, but the right shoes will keep you going all day long. Look for shoes that provide arch support, heel cushioning, and room for your toes to move naturally.

Pro tip: KURU offers a range of shoes designed for maximum comfort and support, perfect for travelers who want to keep moving without worrying about foot pain.

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