Summer is the perfect time for holidays, exploring new places, and enjoying long sunny days. But what happens to your fitness routine while you are away? Travelling often disrupts healthy habits, but with a bit of planning and flexibility, it is entirely possible to stay active and keep your goals on track.

Here are some practical and achievable strategies to help you stay fit while travelling this summer.

1. Plan Active Holidays
When choosing your destination or itinerary, look for options that encourage movement. You do not need a gym to stay fit. Walking tours, hiking routes, beach swims, and city cycling are great ways to explore while being active.

Example activities:

• Walking around historical towns or city centres

• Hiking coastal paths or national parks

• Swimming in the sea or lakes

• Renting bikes to explore the area

2. Pack Smart for Fitness
You do not need equipment to get a good workout. However, packing a resistance band or a skipping rope can add variety. Comfortable trainers and workout gear make it easy to be active without overpacking.

Travel essentials to include:

• Resistance bands

• Reusable water bottle

• Light, breathable workout clothes

• Trainers suitable for walking and working out

3. Use Bodyweight Workouts
Bodyweight exercises are perfect for travel because they require no equipment and can be done anywhere, even in your hotel room. Short circuits of squats, lunges, push-ups, and planks can be highly effective.

Try this travel-friendly workout:

• 20 squats

• 15 lunges (each leg)

• 10 push-ups

• 30 seconds plank

• Repeat 3 rounds

4. Maintain a Routine
Even while on holiday, creating a small routine helps keep you consistent. Try doing a short workout in the morning or going for a walk after dinner. You do not have to exercise every day, but a few active days can make a difference.

Tips to maintain consistency:

• Schedule workouts into your travel days

• Aim for 20 to 30 minutes of movement

• Do your workout early in the day to avoid distractions

5. Stay Hydrated and Eat Mindfully
Travelling often leads to dehydration and mindless eating, especially when trying local cuisine. Enjoy your food, but aim to balance indulgence with mindful choices.

Nutrition tips while travelling:

• Start the day with a healthy breakfast like eggs, fruit, or yoghurt

• Carry healthy snacks such as nuts, fruit, or protein bars

• Drink plenty of water, especially in hot climates

• Watch portion sizes when eating out

6. Walk Whenever You Can
Walking is one of the easiest and most effective ways to stay active while travelling. Instead of taking taxis or public transport, walk to your destinations when possible. You will stay fit and see more of the place you are visiting.

Suggestions to increase walking:

• Skip the lift and take the stairs

• Take morning or evening strolls

• Walk around airports during long layovers

7. Be Flexible and Set Realistic Goals
You might not be able to train as intensely as you do at home, and that is fine. The goal is to stay active, feel good, and enjoy your holiday. Focus on maintenance rather than progress, and give yourself permission to relax.

Accept that:

• Your workouts might be shorter

• You might train less frequently

• You are staying consistent, and that is what matters

8. Track Your Activity
Using a smartwatch or a simple app can help you stay motivated by tracking steps, activity minutes, and calories burned. It is a helpful way to keep movement on your radar during your trip.

Apps to consider:

• MyFitnessPal

• Apple Health

• Google Fit

• Fitbit app

9. Prioritise Rest and Recovery
Sleep and recovery are part of staying fit. Travelling can be tiring, so make sure you allow time to rest, stretch, and unwind. Staying well rested helps you stay energised and enjoy your trip to the fullest.

Recovery tips:

• Stretch after long walks or workouts

• Get enough sleep to recharge

• Use a massage ball or foam roller if you have space

10. Consult a Personal Trainer Before You Travel
If you are unsure how to build a travel-friendly fitness plan or want exercises tailored to your goals, consult with a personal trainer before your trip. They can help create a bespoke plan you can follow from anywhere.

A personal trainer can:

• Build you a bodyweight workout plan

• Advise on nutrition during travel

• Offer accountability and check-ins

• Adapt your programme to your travel schedule

Final Thoughts
You do not need a gym or a strict routine to stay fit while travelling. By making active choices, planning ahead, and staying mindful of your habits, you can return from your holiday feeling energised and strong.

If you need help creating a bespoke travel workout or want to stay on track while away, get in touch. I can help you design a plan that suits your travel goals and ensure you keep progressing, wherever you are in the world.

At JSM Fitness, I specialise in creating bespoke fitness programmes that suit your lifestyle and help you stay on track year-round. Get in touch today to book your consultation and make this your fittest summer yet.

Website: www.jsmfitness.co.uk
Email: [email protected]
Phone: 07590 830263

St Albans Personal Trainer, serving Harpenden & Surrounding Areas in Hertfordshire