Travel always means a change in rhythm, schedule, diet, and physical activity. But even far from home, you can stay active and in shape. The key is a little planning and the right mindset.
1. Movement Comes First
Even short walks can be effective. If you’re in a city, walk instead of taking a taxi, take the stairs instead of the elevator. On tourist trips, plan active routes: walking tours, park strolls, hikes to viewpoints.
2. Mini-Workouts Without a Gym
To stay active, you don’t need access to a fitness club. Here are a few simple exercises you can do in a hotel room or apartment:
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Plank – strengthens your core and requires no space. Start with 30 seconds.
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Squats – a classic you can do anywhere.
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Push-ups – either on your knees or full version.
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Burpees – an intense full-body exercise if you have the energy and space.
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Yoga or stretching – perfect for a morning wake-up or evening wind-down.
3. Compact Equipment Worth Bringing
If there’s a bit of space in your suitcase, you can pack:
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Resistance bands – lightweight, take up no room, and allow for full-body workouts.
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Jump rope – cardio training for any yard or terrace.
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Foldable yoga mat – if you plan to work out on the floor.
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Massage ball or roller – helps relieve tension after long trips.
4. Gadgets to Keep You Toned
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Fitness tracker or smartwatch – reminds you to move, counts steps, tracks sleep.
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Workout apps: Nike Training Club, 7 Minute Workout, Daily Yoga – many free options that require no equipment.
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Bluetooth headphones – train with your favorite music or a coach in your ears.
5. How to Choose Accommodation Wisely
To stay active, consider these tips when booking:
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Look for locations near green areas: parks, riverbanks, or squares are ideal for morning runs or yoga.
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Near sports infrastructure: stadiums, fitness centers, pools.
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Availability of space in the accommodation itself – sometimes a small living room is enough for a mini workout.
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Check if the hotel has a fitness room or a partnership with a local gym if it’s an apartment.
In big cities, it’s best to study the map in advance and explore the surroundings of your accommodation for sports infrastructure.
For example, when choosing barasport city apartments for short- or long-term stays, you can easily maintain an active lifestyle. The apartment space is perfect for doing basic exercises, and many fitness centers are located nearby. Just a 20–25 minute walk away, there are two swimming pools: “Olympic Style” and “Yunist.” Learn more about our location here: https://barasport.ua/en/location/
A Small Ritual, a Big Difference
Even 10–15 minutes of activity per day can help you feel better physically and mentally. Most importantly, it’s a moment of self-care – even when your schedule is tight and your suitcase is bursting. Staying fit on the go isn’t about strict workouts, but about lightness, flexibility, and the joy of movement.
Insights from Famous Athletes: How They Stay in Shape While Traveling
Kerri Walsh Jennings – three-time Olympic champion in beach volleyball – always packs TRX bands when traveling. She emphasizes working out even in hotel rooms or staircases.
“Ideally, there’s a gym outside the hotel, and I try to find one. If there’s nothing, I run stairs or hotel hallways.”
Simone Biles – four-time Olympic champion in artistic gymnastics – has shared that during trips, she uses mobile apps for short at-home workouts and regularly practices stretching and relaxation through yoga.
“I try to be flexible with my workouts, especially during travel. Sometimes it’s a short workout in the room, sometimes just stretching or meditation.”
Maria Sharapova, five-time Grand Slam champion and vocal supporter of Ukraine, stresses the importance of bodyweight exercises while traveling, especially when gym access is limited:
“I try to find ways and movements that don’t require a lot of equipment, just a bit of space.”
