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A holiday – whether for work or play – can be the perfect excuse for relaxing and having fun. With new foods to try and no 6am alarm reminding you to exercise, it’s easy to let your health and fitness goals slip to the wayside. For those who don’t want their hard work and efforts going to waste, staying fit while abroad can be a challenge – but not impossible. While travelling is a big change to your daily routine, you don’t have to let your fitness regime slip. 

If you’re well prepared and creative, you can definitely keep up with your goals and stick to your workouts – even while you’re at a week-long conference or on an overseas holiday. 

Here are five tips to help you stick to your fitness goals while you’re abroad.

1. Look for a hotel with gyms and fitness equipment

One of the easiest ways to keep up your fitness routine while you’re abroad is to book a hotel with a gym. A lot of hotel gyms are packed with basic cardio equipment, including treadmills, exercise bikes and ellipticals, as well as weight lifting equipment. It may be smaller than your regular gym, but it will still provide you with the opportunity to keep up your fitness regime.

You may even find fitness equipment in the room you’re staying in. Some hotels offer gear for you to borrow, while others include it as part of the room, like a “training zone”. This option is relatively new and allows you to workout in the privacy and comfort of your own space. 

2. Take your gym bag with you

While you may not be able to take your treadmill, barbells or dumbbells with you, you can still pack your favourite workout clothes, a towel and your joggers in your gym bag, or a smaller carry-on bag, to take with you. If you’ve booked a hotel with a gym or with in-room fitness equipment, having your workout gear ready to go will make your life much easier. 

3. Take portable equipment with you

If the place you’re staying doesn’t have any gym equipment or amenities onsite, all is not lost! Inside that gym bag you have ready to go, you can simply add some portable equipment. Even if your hotel has a gym, it gives you options when it comes to when and where to exercise during your trip. Small fitness accessories, like resistance bands, are perfect for a quick in-room session while still providing a full-body workout!

4. Look for outdoor workout opportunities

Travelling is all about getting out and seeing the sights, so head outdoors and look for workout opportunities. Your days may already be filled with activities, like hiking in the new landscapes or walks round the local town. Use a handy smart watch or tracker to keep track of your steps and your goals. 

Depending on where you go, you may find some cities and towns have outdoor fitness equipment installed at their parks. This gets you out and about exploring the area, and provides the opportunity for you to get some fresh air while you workout.

You can also go for a walk or run on any tracks nearby. Try to find some tracks prior to your trip, or better yet, find a walking tour to go on, so you can sightsee and get your workout in at the same time.

5. Get some sleep

This may sound counter intuitive, but a good night’s sleep is important for your fitness, as well as your overall health.

While it may be tempting to exercise as soon as you get off the plane, your body will be stiff and tired after a long flight, telling you that it needs rest – make sure you listen! A good night’s sleep can strengthen your heart, improve hand-eye coordination, and help with muscle recovery, whereas lack of sleep can lead to decreased reaction time, weight gain and put you at risk of injuries.

It can be hard to get sleep when you’re abroad, especially if you’re visiting a country you’ve never been to. If you’re sensitive to light or noise, make sure you pack a sleep mask and earplugs. Once you get a good night’s sleep, you’ll be able to wake up, workout, and keep working on your fitness goals.

If you’re serious about making progress, staying active while you’re abroad doesn’t need to be tricky. You might even be getting active without realising as you walk around and take in the sights! While it’s important to stick to your goals, also remember to give yourself a little bit of wiggle room and enjoy your trip.