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I love exploring new places and experiencing their culture through the sights, the people, and especially the food. 

The struggle then becomes “how do I go on vacation and enjoy all that it has to offer without coming back weighing way more than I did when I left?”  

I’m sure you’ve felt like that at least a few times yourself (at least, I hope I’m not the only one!)

If you workout regularly, traveling can wreak havoc on your workout routine – especially if you travel frequently or for long periods of time.  BUT it doesn’t have to!

To help you enjoy your travel while still fitting in some exercise, I’ve come up with a list of 9 ways you can stay in shape when you travel.  

As always, the options I choose are either free (what could be better?!) or low cost. 

= STAY FIT TIPS =

STAY FIT TIP #1: WALK

Walking is definitely the simplest exercise option and my go-to when I travel.  When I pair it with sightseeing and photography, I end up walking pretty far without even realizing I’m exercising (a huge win in my book!).

Some of the Health Benefits of Walking:

1. Helps you maintain a healthy weight
2. Easier on your joints than jogging or running
3. Strengthens your bones and muscles
4. Improves your mood
5. Improves balance and coordination
6. Helps you sleep better
7. Tones your hips, legs, thighs, and calves (even more when you add hills to your walk)
8. No special equipment needed beyond a decent pair of shoes (unless you want to track your steps – then you’ll need a pedometer or FitBit)

There are several options for implementing a walking workout into your trip: 

• Walk around and explore with no particular route in mind
• Take a self-guided walking tour (create your own or get a map from the local visitor center)
• Take a guided walking tour (prices range from free on up). Some places offer free tours and allow you to pay whatever you want (if you want to pay anything)

Cost: FREE! 

= PRO TIP: Help Others While Helping Yourself =

Want to take your fitness up a notch while making a positive impact on the world?  

It’s easy!  Just follow these simple directions:

1. Download the free Charity Miles fitness app (Android | iOs).   
2. Choose an organization to support from over 40 world-changing charities including the ASPCA, Habitat for Humanity, The Nature Conservancy, Feeding America, Wounded Warriors, Autism Speaks, and more. 
3. Use the app when you workout.
4. Each time you workout (walk, run, cycle and otherwise track your fitness), you’ll earn money for charity.   

STAY FIT TIP #2: WALK/RUN UP & DOWN STAIRS

Walking or running the stairs is a well-known exercise option.  Stairs can be found indoors in places like hotels, office buildings, shopping malls, apartment buildings and outdoors at parks.  Many gyms also offer stair climbers machines.   

Some of the Health Benefits of Walking/Running Stairs:

1. Strengthens and tones the glutes, hamstrings, quadriceps, abs, and calves
2. Even when climbing stairs at a normal pace, you will burn two to three times more calories than walking on the flat at a brisk pace
3. Walking/Running stairs helps control weight and builds muscle
4. Easy to build into your life – replace taking the elevator or escalator with taking the stairs
5. No special equipment or clothes required beyond a decent pair of shoes

Cost: FREE!

STAY FIT TIP #3: RIDE A BIKE

Riding a bike is a great exercise and transportation option.  It is good for you, for the environment, and a lot of fun.  If you are driving to your destination and own a bike, you can take it with you.  If you’re flying, you can check to see if bike rentals are available at your destination.   

Some of the Health Benefits of Cycling:

1. Increases strength, stamina, and cardiovascular fitness
2. Increased muscle strength and flexibility
3. Improved joint mobility
4. Lowers stress levels
5. Improved posture and coordination
6. Low impact
7. Fun
8. Great mode of transportation 

Costs: Prices range from FREE (if you’re riding your own bike) on up.  In the DC area, Capital Bikeshare stations have popped up all over the place and their rates arevery affordable: $2 per half hour; $8 per 24 hours; $17 per 3-day pass; $85 per year. 

STAY FIT TIP 4: USE RESISTANCE BANDS

Resistance bands are extremely effective tools for getting and staying fit.  

Some of the Health Benefits of Using Resistance Bands:

1. Lightweight and portable, making them easy to take in your purse, overnight bag or other luggage
2. Improve your balance
3. Reduce joints pain
4. Improve speed of movement and make your body more elastic
5. No reliance on gravity to provide resistance
6. Allow the user to perform a broader range of exercises than free weights
7. Inexpensive
8. Sets offer varying degrees of resistance

Cost: Typically under $20   Check current prices

STAY FIT TIP 5: USE THE HOTEL GYM

A simple way to ensure that you’re able to workout when you’re traveling is to book a hotel that offers a gym.  Most hotels do have some sort of fitness center or on-site gym, but the amenities can vary greatly depending on the type and cost of the hotel you’re staying in.  

You can usually get an idea of what type of amenities the hotel fitness center/gym offers by looking at the hotel’s photo gallery.  If there aren’t any photos, call the hotel directly and ask. 

Most offer 1 or more of the following: treadmill, elliptical, exercise bike and sometimes a rowing machine.  They may also offer some free weights or a few machines. 

Use “fitness center” or “gym” (whatever the term is that the booking site uses) as one of your search filters when looking for accommodations.  

Cost: Typically included in the cost of the hotel room

STAY FIT TIP 6: USE THE HOTEL POOL

If swimming is your exercise of choice, book a hotel that offers an indoor pool for guests. Use “indoor swimming pool” as one of your search filters when looking for accommodations.  Some hotels only offer outdoor pools, which limits the time of year you can use it. 

Some of the Health Benefits of Swimming:

1. Provides an all-over body workout, as nearly all of your muscles are used during swimming
2. Its a low impact form of exercise that almost anyone can do;
3. Keeps your heart rate up
4. Builds endurance, muscle strength and cardiovascular fitness
5. Helps maintain a healthy weight, healthy heart, and lungs
6. Tones muscles and builds strength
7. The only special equipment you need is a bathing suit (most hotels provide towels)

Cost: Typically included in the cost of the hotel room 

STAY FIT TIP 7: WORKOUT AT A YMCA/YWCA

YMCAs/YWCAs have been around for years and are located all over the country.  They typically offer very low-cost fees for members as well as guests.  

Most of the facilities offer both weights (machines and/or free weights), an indoor pool, as well as a variety of fitness classes.  

Cost: Vary by location.  Check online to see if there is a location in or near your destination, then call for pricing information.

STAY FIT TIP 8: BUY A CLASSPASS

ClassPass is a monthly membership that connects you to 8,000+ of the best fitness studios.  

Travelers can stay active wherever they are and find classes that they take when they are at home.  

ClassPass is currently available in 39 cities worldwide including: 

• East Coast – Baltimore, Boston, NYC, Philly, DC
• Southeast – Atlanta, Charlotte, Miami, Nashville, Orlando, Tampa
• Midwest – Chicago, Columbus, Denver, Kansas City, Minneapolis, St. Louis
• West Coast – Los Angeles, Portland, Sacramento, San Diego, San Francisco, Seattle
• Southwest – Austin, Dallas, Houston, Las Vegas, Phoenix
• International – Adelaide, Brisbane, London, Melbourne, Perth, Sydney, Toronto, Vancouver

Cost: $3 classes/month = $35; 5 classes/month = $55; 10 classes/month = $105 

STAY FIT TIP 9: USE A WORKOUT APP

Take your workout with you wherever you go by downloading one of the many popular fitness apps. There are apps available for whichever type of exercise you prefer: strength training, cardio, yoga, pilates, and more. Some of the most popular fitness apps include Sworkit, Daily Workouts, Qinetic, 7 Minute Workout, Workout Trainer, and FitStar.

Cost: Most are FREE!

If you liked this post, you may also like:

• How to Stay Healthy When Traveling

How do you stay fit when you travel?
Share in the Comments below.