When traveling, it can be easy to fall out of a regular exercise routine. Between the hustle and bustle of packing, getting to the airport, and adjusting to a new place, finding time and space to exercise can feel overwhelming. However, regular exercise is crucial for maintaining physical and mental well-being, even when on the road. The good news is that there are several exercises that can be done in a small space and with minimal equipment. In this article, we will discuss the best exercises to do when you are traveling, to help you stay active and healthy while on the road.

Exercises

Push-ups

Push-ups are a great exercise for working the chest, shoulders, and triceps. They can be done on a hard surface, such as a hotel room floor, and require no equipment. To do a push-up, start in a plank position with your hands placed slightly wider than shoulder-width apart. Lower your body towards the floor by bending your elbows, and then push back up to the starting position. Push-ups can be modified by doing them on your knees or against a wall. They can also be made more challenging by adding weight, such as using a backpack filled with books.

Squats

Squats are a great exercise for working the legs, glutes, and core. They can be done with or without weights, and are easy to do in a small space. To do a squat, stand with your feet shoulder-width apart and your toes pointing forward. Lower your body as if you were sitting back into a chair, keeping your back straight and your knees behind your toes. Push back up to the starting position, squeezing your glutes at the top. Squats can be made more challenging by adding weight, such as using a backpack filled with books or a resistance band.

Lunges

Lunges are similar to squats, but work the legs and glutes in a slightly different way. They can be done with or without weights, and are easy to do in a small space. To do a lunge, step forward with one foot, and lower your body by bending both knees. Push back up to the starting position, and repeat on the other side. Lunges can be made more challenging by adding weight, such as using a backpack filled with books or a resistance band.

Planks

Planks are a great exercise for working the core. They can be done on a hard surface, such as a hotel room floor, and require no equipment. To do a plank, start in a push-up position, but rest on your forearms instead of your hands. Keep your body in a straight line and hold for 30 seconds to a minute. Planks can be modified by doing them on your knees or holding for longer periods of time. They can also be made more challenging by adding movement, such as lifting one arm or leg at a time.

Sit-ups

Sit-ups are a great exercise for working the abs. They can be done on a hard surface, such as a hotel room floor, and require no equipment. To do a sit-up, lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head and lift your upper body towards your knees, using your abs to lift. Sit-ups can be modified by doing them on an incline, such as using a hotel room chair, or by holding a weight behind your head.

Yoga

Yoga is a great way to stretch and strengthen the body. There are many yoga poses that can be done in a small space, and many can be done without any equipment. Some great yoga poses for travelers include downward-facing dog, child’s pose, and the seated forward bend. These poses are great for stretching out the back, legs and shoulders, which can become tight from sitting for long periods of time. If you’re new to yoga, there are many free yoga videos available online that can guide you through different sequences and poses.

Running

Running is a great cardiovascular exercise. When on travel, you can explore the city on foot or run on the treadmill in the hotel’s gym. Running can help boost your mood, improve your stamina and overall health. Try to run on different routes, explore new places and take in the city’s sights and sounds.

It’s important to note that while traveling, it’s not always possible to maintain a regular exercise routine. However, by incorporating these exercises into your travel itinerary, you can still stay active and healthy while on the road. It’s also a good idea to pack a resistance band or a set of dumbbells, as they are lightweight and easy to pack, and can add variety to your workout.

Wrap Up

In conclusion, traveling can make it difficult to maintain a regular exercise routine, but there are several exercises that can be done in a small space and with minimal equipment. Incorporating push-ups, squats, lunges, planks, sit-ups, yoga, and running into your travel itinerary can help you stay active and healthy while on the road. Remember, the key is to find activities that you enjoy and that are easy to fit into your schedule. With a little creativity and determination, you can stay fit and healthy while traveling.