Traveling can be an exciting adventure, but for moms committed to staying fit, it can also pose challenges. My long travels, whether by plane, train, or car, sometimes disrupt my routines, limit my access to exercise facilities, and tempt me with unhealthy food choices. However, with a little planning and creativity, I've made staying fit while traveling very possible. Here’s my comprehensive guide to help fit moms maintain their fitness routines and healthy lifestyle during long travels.
1. Plan Ahead
Research Your Destination: Before you travel, research your destination to find out about nearby gyms, parks, walking trails, and other fitness facilities. Many hotels offer fitness centers, and some even have partnerships with local gyms. Every mom's travel situation and priorities are a little different, but for me, among the first things I do when I get to my sleeping destination (especially hotels) is find the fitness center. Exercise and working out help me focus and give me strength to get through every day so it's a must for me. As you can see, I share a few of my mom gym pics as I travel to different US cities and states.
Pack Accordingly: Include workout clothes, resistance bands, a jump rope, and a yoga mat in your luggage. These items are lightweight and versatile, allowing you to exercise in your hotel room or other available spaces.
Healthy Snacks: Pack healthy snacks like nuts, fruits, protein bars, and whole-grain crackers. Having these on hand can help you avoid unhealthy airport or roadside food options.
2. Stay Active During Transit
Airport Workouts: Many airports now have fitness areas or walking paths. If your airport has these facilities, use them to stretch your legs and get some exercise. Alternatively, use layover time to walk around the terminal rather than sitting.
Exercise on the Plane: Long flights can lead to stiffness and discomfort. Perform simple stretches and exercises in your seat, such as ankle circles, knee lifts, and shoulder rolls. If space permits, stand up and do some squats or calf raises in the aisle.
Rest Stop Workouts: If you're driving, take advantage of rest stops. Use these breaks to walk around, do some jumping jacks, or perform bodyweight exercises like lunges and squats. It helps to break up the monotony of sitting and keeps your energy levels up.
3. Incorporate Movement into Your Day
Explore on Foot: Walking is a great way to stay active and explore a new place. Opt for walking tours, hike local trails, or simply stroll around the city. It's a fantastic way to experience your destination while keeping fit.
Active Sightseeing: Engage in activities that keep you moving, such as biking tours, kayaking, or swimming. These activities not only provide exercise but also create memorable experiences for you and your family.
Use Hotel Amenities: If your hotel has a gym, pool, or fitness classes, take advantage of these amenities. Even a short workout can help maintain your fitness routine and relieve travel-related stress.
4. Maintain a Healthy Diet
Choose Wisely: When dining out, choose healthier options such as salads, grilled meats, and vegetables. Avoid heavy, fried, and sugary foods. Many restaurants offer lighter menu options, so don't hesitate to ask.
Hydrate: Traveling can lead to dehydration, especially on planes. Drink plenty of water throughout your journey. Carry a reusable water bottle and refill it regularly to stay hydrated.
Mindful Eating: Pay attention to portion sizes and avoid overeating. Eating slowly and mindfully can help you enjoy your food more and prevent overindulgence.
5. Utilize Technology
Fitness Apps: Use fitness apps to access workout routines, track your activity, and stay motivated. Many apps offer short, no-equipment workouts that can be done anywhere, making it easy to fit in exercise.
Virtual Classes: Many gyms and fitness instructors offer virtual classes. Join a live class or use pre-recorded sessions to keep up with your regular workout routine.
Health Tracking: Wearable fitness trackers can help you monitor your activity levels, sleep patterns, and even hydration. Set daily goals to keep yourself accountable and motivated.
6. Involve the Family
Family Workouts: Turn exercise into a family activity. Go for a family hike, play a game of soccer, or have a dance-off in your hotel room. Keeping everyone active can make fitness fun and engaging for your kids.
Active Games: Pack small, portable games like a frisbee, jump rope, or a ball. These can provide quick and fun ways to get moving during downtime or while waiting for transportation.
Lead by Example: Show your kids that staying active and eating healthy are important, even while traveling. Your commitment to fitness can inspire them to adopt similar habits.
7. Adapt Your Workouts
Bodyweight Exercises: Focus on bodyweight exercises that can be done anywhere, such as push-ups, squats, lunges, and planks. These exercises are effective and require no equipment. I used to be a powerlifter back in high school so these body resistant workouts come naturally for me even as a mom. I realize most moms don't have the same fitness history as me, so I don't push my exact routine on anyone, it might be overwhelming to some. What's important is to do what work best for you while at or on your way to your destination.
Short and Intense Workouts: High-intensity interval training (HIIT) workouts are perfect for travelers. They are short, efficient, and can be done in a small space. A 20-minute HIIT session can be as effective as a longer workout.
Flexibility and Stretching: Incorporate yoga or stretching routines to improve flexibility, reduce stress, and counteract the effects of long periods of sitting. These routines can also be a great way to wind down after a busy day.
8. Stay Motivated
Set Goals: Set realistic fitness goals for your trip, such as walking a certain number of steps each day or completing a set number of workouts. Having specific goals can keep you focused and motivated.
Track Progress: Keep a journal or use an app to track your workouts, meals, and hydration. Seeing your progress can boost your motivation and help you stay on track.
Reward Yourself: Treat yourself to small rewards for sticking to your fitness routine. Whether it's a relaxing massage, a new book, or a special treat, rewarding yourself can provide extra motivation.
9. Prioritize Sleep
Rest Well: I never miss an opportunity to get some good shuteyes, even if for just 15 to 20 minutes between my Travel TO-DO lists. Getting enough sleep is crucial for maintaining your fitness and overall well-being. Try to stick to a regular sleep schedule, even while traveling, and create a restful sleep environment. I've discovered that 6 to 8 hours daily work best for me, and if I can't get it all in one shot while work traveling, I'll spread it out throughout my day.
Power Naps: If you're feeling fatigued from travel, take short power naps to recharge. A 20-30 minute nap can boost your energy levels and improve your mood.
Sleep Aids: Consider using sleep aids like earplugs, an eye mask, or white noise apps to help you sleep better in unfamiliar environments.
10. Stay Flexible and Positive
Adapt to Changes: Travel plans can change unexpectedly, and that's okay. Be flexible with your fitness routine and adapt to new circumstances. Missing a workout or indulging in a treat won't derail your progress.
Stay Positive: Maintain a positive attitude and focus on the benefits of staying active and healthy. Traveling is a time to enjoy new experiences, so find joy in the process and be kind to yourself.
Staying fit while traveling as a mom is all about balance, planning, and flexibility. By incorporating these tips into your travel routine, you can maintain your fitness goals and ensure a healthy, enjoyable trip for you and your family. Embrace the adventure, make healthy choices, and create lasting memories on your journey. Remember, it's not about perfection but making the best choices you can in the moment. Safe travels!
