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Exercise plays a vital role in combating the common downsides of travel, such as jet lag, long hours of sitting, and disrupted sleep patterns. A quick workout can help boost circulation, loosen stiff muscles after a long flight, and regulate your internal clock, making it easier to adjust to new time zones. Additionally, working out releases endorphins, which help reduce stress and elevate mood—beneficial when dealing with unexpected travel hiccups like delayed flights, lost luggage, or packed schedules.
But what happens if your hotel room doesn’t have a fitness center?
“If your hotel doesn’t have a gym, there are still plenty of ways to stay active during your trip,” says Sarah Pelc Graca, a Certified Personal Trainer (CPT). Below are some great alternatives.
1. Create your own bodyweight workout. You don’t need equipment for an effective workout. Focus on exercises that use your body weight, such as: Squats, Lunges, Push-ups, Planks, Burpees, Jumping Jacks, or Mountain climbbers. You can create an intense, full-body circuit by doing a few sets of each exercise for 30 seconds to 1 minute, with short rests in between.
2. Use Resistance Bands or Jump Rope: Resistance bands are lightweight and easy to pack, allowing you to add intensity to your workouts without weights. You can use them for exercises like rows, squats, or shoulder presses. A jump rope is another portable option that provides an excellent cardio workout in a small space.
3. Do Outdoor Workouts: Look for nearby parks, trails, or other safe outdoor spaces where you can run, walk, or even do a bodyweight workout. If you’re near a beach, try running on the sand or doing exercises like planks or lunges on the shoreline for an extra challenge (thanks to the instability of the sand.)
4. Hotel Room Yoga or Stretching: Yoga is a great option that can be done in the comfort of your hotel room. You don’t need a mat—just some floor space, a bath towel, and a guided session through a yoga app or YouTube video. Stretching routines can help you stay limber after long travel days and provide a calming way to keep your body moving.
5. Explore the Local Area. Setting a daily step goal for your trip and walking or jogging around the local area is a great way to stay active while sightseeing. You can also rent a bike or spend time kayaking or paddle boarding to explore the surroundings if that’s available.
6. Find a Local Gym or Fitness Class. Many gyms offer daily passes or a short free trial for travelers. Search for nearby gyms, or use apps like ClassPass to find boutique fitness classes like spinning, yoga, or boot camps. In addition, check with your hotel – some hotels may partner with local fitness centers or offer discounts on nearby gyms.
