4 Ways to Squeeze Your Vacation Workout Into Your Travel

Next time you’re trying to find time to workout while traveling, it might be comforting to know that even fitness experts don’t necessarily recommend a “no excuses” approach.

Cedric Bryant, president and CEO of the American Council on Exercise, said you should prioritize balance and well-being when deciding whether — and how much — to exercise on vacation. “The key is being astute enough to listen to your body and mind and do what feels right for you,” he said.

Still, taking the time to move around has clear benefits: Physical activity can support reduce stress and lower cortisol levels, which can augment feelings of relaxation, Dr. Bryant said. Plus, staying vigorous can support regulate sleep, which can make it easier to adjust to a novel time zone.

Here are some ideas from fitness trainers and instructors on how to approach exercise while traveling.

Apply the exercises to explore the area

Most people walk far more on vacation than they do at home without realizing it, said D’Annette Stephens, a personal trainer and fitness program coordinator at Grand Canyon University in Phoenix. Walking, running and biking are great ways to explore a novel place—and get some cardiovascular exercise along the way. According to one study last year, walking just 4,000 steps a day can reduce the risk of all-cause death.

A hotel, resort or studio in another city can be a good place to try out a novel fitness class, said Jamie Carbaugh, an online strength training personal trainer: “It’s a great opportunity to explore something outside your comfort zone without worrying about a coworker showing up right next to you,” she added.

If you’re going somewhere with access to outdoor recreation, activities like hiking or kayaking can also be great options. Paul Valukas, a strength and conditioning coach in Madison, Wisconsin, enjoys mountain biking on trips to Colorado with his wife. This way, they can get outside while also challenging themselves physically.

“I’m not going to sit on a squat rack in Crested Butte,” he said.

Bring lightweight gear if you’ll be using it

Resistance bands are basic to pack and can be used for a variety of strength exercises, Dr. Bryant said. A loop of band can go just above the knees for hip-strengthening exercises like clamshells and monster walks, while a longer band with handles can be used for overhead presses and rowing, Ms. Stephens said. Resistance Training can improve muscle strength and cardiovascular health.

On the other hand, if you can’t imagine doing a band workout in a hotel room or at the beach, don’t bother packing them, Mr. Valukas said. Bring what you’ll actually operate.

In case you need extra motivation: strength training can support reduce aches and pains on the go, Ms. Stephens said, whether it’s walking, sitting on a plane or sleeping on hotel mattresses.

Follow a diminutive portion routine

If sightseeing or a juicy paperback at the airport takes up most of your time, don’t stress about finding hours for a long, demanding workout. Focus on what you can do in a few minutes—ideally in the morning, before the fun of the day gets away from you, Ms. Carbaugh said. Numerous studies suggest that even compact bursts of exercise have real health benefits.

A compact walk or vigorous stretching will support you balmy up quickly. Then try a few sets of basic bodyweight exercises. Ms. Carbaugh suggests 10 to 15 repetitions of things like squats with heel raises, push-ups with your hands on a park bench (or a sturdy table), and vigorous stretches like downward-facing dog with alternating bent knees. Frigid down with some chest-opening and lower-body stretches.

For something more intense that can be easily done in a hotel room, Mr. Valukas said to consider an AMRAP workout, or “as many rounds as possible.” Set a timer for 15 or 20 minutes and do four reverse lunges on each leg and six dead worms on each side as many times as you can before the timer goes off.

Focus on regeneration and follow-up work

If you often think about stretching or doing mobility exercises but never find the time, a vacation can be a great opportunity to exercise — especially if you can bring a diminutive massage ball or borrow a foam roller, Ms. Stephens said.

The same goes for lower-intensity — but still challenging — exercises like Pilates and yoga, or even just squeezing in some core exercises. These are things people tend to skip at home, Ms. Stephens said, but they’re a great way to keep your body feeling good.

Or… allow yourself to rest

Rest and recovery are vital parts of a well-rounded exercise program, Mr. Valukas said. “We don’t get stronger by lifting weights; we get stronger by recovering,” he said. “Even athletes have breaks built into their year.”

If you’re worried about losing the fitness gains you’ve made by taking a break, don’t worry, Dr. Bryant said. While the effects of taking a break from exercise vary based on age, activity level and overall health, research suggests it takes more than a week or two of downtime to see a significant impact on cardiovascular health AND muscle strength“For many people, this time off may be exactly what the body needs,” Dr. Bryant said.