It’s the lament of many; how do I maintain my fitness and stick to my routine when I’m travelling? There’re lots of things that can scupper our good intentions and break our routine. It’s easy to fall out of good habits and find yourself eating the wrong things, skipping on your exercise plan and spending far more time sitting than standing. 

It doesn’t have to be that way though. There’s a lot you can do to stay active even in a tiny hotel room, and a bit of planning and preparation can help you stay on track. Here’re some of my top tips for staying healthy and active when you’re away from home. 

#1 – Check Out Where You’re Staying 

Look at the hotel website and the restaurant menus. If you have any particular dietary requirements, call ahead and ask them if they can cater for those needs. Most places will offer gluten-free, lactose-free and vegan options, but it’s pretty simple to create a meal that’s a little healthier by asking for the sauce to be brought in a jug on the side so you can control how much you have, for example. Don’t be embarrassed to ask the waiting staff how things are cooked either. 

#2 – Agree with Yourself What You’ll Compromise On and What You Won’t 

Travelling inevitably requires some compromise. You’ll be offered meals you wouldn’t normally eat, rich foods you might ordinarily avoid, 3 courses where 1 would do, and potentially more alcohol. Make a list of what you’ll allow yourself to have and what you definitely won’t.  

#3 – Get Some Hand Grips for The Plane Journey 

I’m serious. Hand grips can be used to do a workout from your airplane seat. Hold one of the grips in your hand and squeeze. This action works the forearm and the bicep, but as you’re squeezing, also tense the muscles of your leg, or your core and glutes. It’s a great way to do a workout from your seat! 

#4 – Plan Your Exercise Routine in Advance 

Try and find out what your schedule is before you go and figure out when you could fit in a run (and if you don’t know the area you’re staying in, just run 15 mins at a slightly slower pace in one direction then run back at a faster pace). Agree with yourself which morning you’ll do some exercises and just get up a do it. 

#5 – You Don’t Need Much Space to Do a Full Body Workout 

Many people don’t exercise when they’re travelling because there isn’t a gym, or they don’t have time to go outside. You don’t need a lot of space to work out and bodyweight is more than enough to challenge yourself.  

#6 – Stay Active Wherever You Are 

Even when you’re travelling there are plenty of opportunities to be active. Take the stairs instead of lifts or escalators. Stand where you can -even occasionally on the flight itself – rather than sitting.