I always fall off track with my fitness routine when I'm traveling during the holidays. Do you have any tips for staying consistent?
My life as a travel journalist revolves around airports, hotels, and changing time zones. While life on the go is an exciting adventure, juggling jetlag, packed itineraries, and the temptation of local cuisine has often made it difficult to keep up with my fitness routine. Add in the flight delays, family feasts, winter weather, and sugary treats that come with the holiday season? Whew. It’s a wonder if I don’t count “sprinting through the airport” as my cardio for the week.
If you’re traveling over the holidays, then you might be facing these same challenges. Fortunately, I’ve learned a few simple ways to stay on track while traveling over the years. And no, they don’t require hauling resistance bands in your carry-on or skipping out on festive meals. Staying active and feeling good during the holidays is about balance, flexibility, and a little creativity.
Whether you’re a seasoned traveler or just trying to survive one family trip without feeling completely off track, these tips can help you maintain your fitness routine without missing out on the joy of the season.
Trust me, if I can squeeze in a workout while living out of a suitcase, so can you!
Get creative with your movement.
My favorite way to stay healthy while traveling is choosing active activities to put on my itinerary. I’ll opt for a biking tour of the city, hike to a breathtaking view, walk through an art museum, go kayaking, and so on. If an attraction or restaurant I want to visit is within a mile of me, I’ll take the extra time to walk there instead of taking a car. Not only will this keep you moving, but it will also provide you with an extra dose of adventure throughout your trip.
During the holidays, this might look like a simple walk outside with your family after dinner or even a Thanksgiving Day 5K. Throw backyard games like cornhole or flag football into family gatherings to get everyone involved.
Be realistic about your workouts.
No matter how dedicated you want to stay, doing your full-fledged workout routine while traveling isn’t always realistic. (I’ve learned this the hard way…many times.) Consider adjusting your fitness schedule, modifying movements, and shortening the length of workouts if needed.
I recently started using the Future app to help me stay on track while traveling. I went on a month-long Europe trip and wanted to prioritize my wellness while still enjoying every experience to the fullest. So, I communicated my needs to my coach — I knew I’d be working with small spaces and no equipment throughout my month abroad.
My trainer curated specific bodyweight workouts that I could do anywhere, from the kitchen floor in my Airbnb to my hotel balcony by the beach. If you’re concerned about keeping up with your routine during the holidays, make sure to speak with your Future coach and adjust your plan as needed.
Enjoy, but don’t overindulge.
Eggnog, freshly baked cookies, and hot chocolate galore. The holiday season is a time for indulging in sweet fixings and comfort food. The good news is that you can savor all your favorite foods while staying aligned with your health goals.
The key is to not go overboard. Practice mindfulness around your meals and use portion control — take a bite out of everything you love, but don’t push yourself into a food coma. I know, that’s easier said than done, and it’s OK to slip up. If that happens, let it go and try again the next day.
Prioritize sleep and hydration.
Between jetlag and hometown reunions, getting enough sleep during the holidays can be a challenge. Combine the lack of sleep with large savory meals, and your chances of hitting the gym the next day are slim. However, sleep and hydration are essential to maintaining your wellness routine while traveling. They provide the energy needed to balance workouts with familial obligations and holiday festivities.
After long travel days, I always take a full day to recover and relax. As much as I want to hit the ground running on every trip, I’ve learned that rest is necessary for feeling my best. Use this downtime to catch up with your loved ones and watch classic holiday films in your favorite winter pajamas.
Maintain a daily wellness practice.
As someone who spends almost half my time traveling, I know just how difficult it is to maintain a routine while on the road, as well as how hard it is to bounce back once I get home. One thing that’s helped immensely is dedicating time for one or two wellness practices that are important in my daily life. For me, it’s taking 15 minutes to journal every morning.
For you, it might be drinking a cup of coffee with a good book, meditating before bed, or doing a five-step skincare routine. Whatever it might be, prioritizing one or two daily rituals can give you a sense of control and consistency, setting you up for success. Take just a few minutes each day to get your mind right and make time for yourself.
Give yourself some grace.
No matter what, it’s important to be patient and compassionate with yourself. It is the holiday season, after all. Take it slow when needed, enjoy every meal without guilt, and be flexible with opportunities for movement — walking through the airport terminal still counts toward your steps goal!
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