5 Tips for Staying Active On the Go

Traveling, whether it's for work or for fun, can be a welcomed break from our daily routines — but it can be all too easy to let our fitness and wellness routines take a back seat. Staying active on the go is critical to keep energy levels high, enhance mood, prevent muscle loss, and improve sleep quality.

Read on for simple tips to help you maintain your fitness routine while traveling — whether you're 2 miles or 2,000 miles from home.

Tip #1: Schedule in Movement Time

We often create packing lists and to do lists before we travel, so why not create a schedule for your on-the-go fitness routine, too?

If you have a running routine you love, plan a couple of shorter, easy runs that you can squeeze in between other activities — either outside if the weather is nice, or on a treadmill.

If strength training is your thing, schedule in an easy-to-follow bodyweight routine that you can complete in the morning or the evening. Need some extra motivation? Fitness apps like JRNY offer on-demand, trainer-led workouts that can keep you moving wherever you are, with minimal equipment required.

Walking is also an incredibly helpful (and often underrated) tool and can be done outside or on a treadmill. Wherever possible, try walking to your destination for the day, whether you're sightseeing or just grabbing a bite to eat, rather than driving or taking public transportation.

Aim for at least 20-30 minutes of movement per day — whether you're taking in the great outdoors, completing a yoga flow in your hotel room, or tackling a strength routine.

Tip #2: Short on Time? Try a Workout Snack

If you can't schedule in movement ahead of time, try looking for 5-10 minute pockets throughout the day to complete 'workout snacks.' These short training sessions might not seem like they would make as big of an impact as a longer workout, but research suggests that bursts of physical activity during the day can improve your cardiovascular health and boost your strength.

Here are a couple of 'workout snack' ideas to get you started:

• If you're outside…take a brisk five-minute walk around the block, or try an interval walk (30 seconds walking at a brisk pace, followed by a 30 second jog). Repeat 5 times.
• If you're in a hotel room…complete 10-20 squats, followed by 30 seconds of jumping jacks or high knees. Repeat 4-5 times.
• If you have access to strength equipment… complete 10-15 kettlebell swings, followed by 10-15 kettlebell deadlifts. Rest for 30 seconds and then complete the circuit 2-3 more times.
• Need more ideas? Check out free trainer-led videos on our BowFlex YouTube channel, including this 5 minute bodyweight cardio core class.

Tip #3: Try Something New

Traveling to unfamiliar places often inspires us to try new foods and new experiences, so why not find new ways to stay active, too?

If you typically stick with strength training while you're at home, consider trying out a HIIT (high intensity interval training) session. Known for its ability to burn fat and improve cardiovascular health while maximizing efficiency, HIIT is a style of workout that alternates between short bursts of intense exercise and periods of lower-intensity recovery, or rest. It's also incredibly versatile and can be completed on a treadmill, indoor cycling bike, elliptical (like the BowFlex Max Trainer), or even in a bodyweight strength routine.

If you're a cardio first, strength second kind of person, challenge yourself with a resistance training workout that can help you build muscle — and even increase your longevity. Incorporating just two, 20 to 30-minute strength training sessions per week can have a measurable impact on your physical and mental health!

Looking for strength workout inspiration? JRNY offers on-demand, trainer-led strength training classes, including bodyweight, dumbbell, and kettlebell-based workouts. You can also find free strength training workouts on BowFlex's YouTube channel.

Tip #4: Make Time for Stretching

Spending long hours in the car or on a plane to get to your destination can take a toll on your body. Carve out time to stretch (yes, stretching is a form of exercise!) to improve your range of motion and reduce muscle stiffness from prolonged periods of sitting down.

Try these stretches to loosen up your hips, back, and legs after a long travel day:

• Standing hip flexor stretch: step one foot forward into a lunge position. With your back leg straight, gently push your hips forward. Hold for 20-30 seconds and then switch legs and do the same on the other side. You should feel the stretch in your hip flexors and quads.
• Seated spinal twist: sit in a chair with both feet flat on the ground. Twist your torso to one side, placing one hand on the opposite knee for additional support, if needed. Hold for 20 seconds and then rotate and do the same on the other side. This stretch helps to relieve lower back tension.
• Figure-four stretch: in a seated position, cross one ankle over the opposite knee, creating a "4" shape. Lean forward slightly and hold for 20-30 seconds. Repeat on the other side. You should feel this stretch loosen your glutes and hips.
• Calf stretch: Face a wall and place your hands on it, directly in front of you. Step one foot pack, keeping your heel on the ground, and press into your forward leg. Hold for 20-30 seconds and then repeat with the other leg. This stretch helps to ease tightness in your calves.

Tip #5: Remember: Your Mental Health is Important, Too

Traveling can be stressful, which can take a toll on your mental health. Even if you have a busy schedule, it's important to carve out time to relax — whether you want to practice deep breathing exercises, try meditation, or simply take time to sit and look out at the scenery.

Staying healthy while traveling is all about finding balance. Seek out movement where you can, when you can, prioritize sleep, and take care of both your body and your mind. Safe travels!

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