Staying Active While Traveling

Why It Matters

Travel throws off your usual rhythms, and that is okay. A trip is not the time to expect perfection from yourself. With a little planning, though, you can find small ways to keep moving so you arrive feeling good rather than stiff and depleted. Long stretches of sitting are part of most journeys, so the trick is looking for easy openings to move and treating yourself with flexibility along the way.

What to Know

Break up the sitting

Whether you are driving or flying, hours in a seat add up quickly, and your body appreciates the chance to move.

• On a drive, take a brisk lap around the lot and stretch for a couple of minutes at each rest or bathroom stop
• On a flight or long ride, stand, roll your shoulders, and walk the aisle when you can
• Do a few simple stretches for your legs, back, and neck to ease the stiffness of travel
• Build in a short walk whenever you switch from one leg of the trip to the next

Turn sightseeing into movement

Some of the best activity on a trip does not feel like exercise at all. Explore a new place on foot, take the stairs at the hotel, and let curiosity carry you a little farther than you planned.

• Check out the hotel fitness room, or do a short body-weight routine in your room
• Take the stairs instead of the elevator when you comfortably can
• Walk to nearby sights, shops, or meals rather than driving every time
• Turn a group outing into an active one, like a walking tour or a stroll after dinner

Start where you are. Do what you reasonably can, enjoy the experience, and pick right back up with your routine when you are home. If you’re starting something new, or you’re managing a health condition, a pregnancy, or an injury, it’s worth discussing with your doctor where to begin. They can help you choose a starting point that fits you.

Try This

Before your next trip, think through where small bursts of movement could fit into your travel days.