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Staying Fit While Living Out of Suitcase

Staying Fit While Living Out of Suitcase

If your job requires you to travel a lot, it can be hard to stay fit and meet your activity goals. You may not always be able to find a hotel or accommodations with a gym or swimming pool, and it is also more of a challenge trying to maintain a balanced diet. If you are on a vacation, it is tempting to let your activity schedule go out the window, but when it comes to health and fitness, you shouldn’t take a break. It’s too easy to slip into old habits.

Setting the Pace

Too many people are tempted to use traveling days or vacation time as cheat days for their diet or exercise routine. Just because your typical dietary foods or workout equipment may not be available doesn’t mean you get to give up altogether. This is a false narrative that convinces you to let yourself go. If you are following a dieting protocol like the HCG diet, it is very important that you follow the instructions completely to achieve your maximum weight loss potential. Besides, it is easy to keep active and healthy no matter where you go as long as you develop a plan.

Start with Breakfast

Though you might feel like eating less is the best way to stay fit while on the road, skipping breakfast often encourages you to eat more and feel less energized. A healthy breakfast gets your metabolism pumping and it gives you the fuel you need to make it through the day's activities and then some. Hotel breakfasts often have boiled eggs, yogurt, whole-grain options, and fruit, so you take advantage of the free breakfast before you head out. Plenty of energy and fuel will keep you going when the workday is over to take a lap around the pool or spend a few minutes in the hotel gym.

Take the Stairs

Whether you are walking into your hotel, headed into the conference center, or leaving the parking garage, always take the stairs. While it is definitely the hard way to get to where you are going, it is a great workout for your glutes. It also gets your heartbeat going and your blood pumping. Increasing the flow of blood also creates a rush of oxygen to the brain, which can help with cognitive function and mental clarity. This is helpful if you are traveling for work, but if you are on vacation, the additional exercise helps relieve stress.

Park Far Away

Have you ever spent countless minutes prowling the parking lot at the office complex or the amusement park for the closest parking spot to the entrance door? Have you ever lost your cool over someone who darted down the lane the wrong way just to snag the spot you had your eye on? Stop sweating the small stuff and start sweating some calories. You can increase your activity levels when traveling by forgetting your parking space expectations and parking far away from where you need to be. Walking is a great exercise, and it doesn’t take much for it to be beneficial. Walking reduces the risk of heart disease and stroke, as well as improving balance and creating stronger bones. It can also help you manage conditions of high blood pressure, joint pain or stiffness, and high cholesterol.

Stay Hydrated

Whether you are conscientiously increasing your activity levels or not, staying hydrated can help you stay fit while traveling. Drinking water helps flush harmful toxins out of your system, but it also helps create feelings of satiety and fullness. By keeping yourself feeling full, you won’t end up snacking on unhealthy foods throughout the day. Drinking sodas or sugary drinks can also be a quick way to destroy your fitness and health goals, so keeping a water bottle with you throughout the day can limit the temptations to fill up on bad things.

Schedule Activity Breaks

Regardless of your reasons for traveling, you can still schedule activity breaks that are focused on fitness. You don’t need weights or special equipment, either. You can use your body weight and common items like a chair, the wall, or a door frame to conduct strength training activities. You don’t have to schedule an hour at a time, but put in five minutes every hour or schedule a longer period of time where you can get your exercises in.


Staying fit and active can be harder when you don’t prioritize your meals, your activity options, and your schedule as you travel. You don’t need to be obsessive, but you should be disciplined when approaching your fitness goals.


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About the author

Dr. Constance Odom, MD

5 min read