By: Jonathan Ahmadi

We all know how important physical activity is to our overall physical, mental, and emotional health. In fact, after I started seeing a therapist during the height of the COVID-19 pandemic, one of the best remedies that I found for my depression was going on regular walks on a nearby nature path. Taking time out of the day to reset, get those endorphins running, and give back to yourself, not only is healthy but also allows you to come back to whatever it is – whether it be work, family, or friends – stronger and ready to go.

As someone who travels across the country, I can personally attest to how challenging it can be to maintain a routine and try to stay fit and healthy while on the go. Here are a few of the things I do while traveling for work to keep me active.

1. Walk It Out: Walking is an underrated yet effective way to stay active on the go. Whenever possible, ditch the car or public transport and opt for walking instead. Explore your surroundings, take in the sights, and get your steps in. If you’re in a new city, walking can be a great way to discover hidden gems and burn some calories at the same time. So put on your sneakers, trainers, tennis shoes, whatever you call em, and go for a walk!
2. Pack Resistance Bands: Resistance bands are compact, lightweight, and versatile exercise tools that can easily fit in your suitcase or bag. These elastic wonders provide resistance for various strength-training exercises targeting different muscle groups. Even in a smaller hotel room, you can squeeze in a quick resistance band workout to keep those muscles toned and strong. Here’s a link to some total body health resistance band workouts.
3. Healthy Snacking on the Go: Maintaining a balanced diet is essential for overall fitness, even when you’re constantly on the go. Plan ahead by packing healthy snacks like nuts, protein bars, or fruit to keep your hunger at bay and avoid reaching for unhealthy options. With a little preparation, you can fuel your body with nutritious goodies and avoid the temptation of vending machines or fast-food joints.
4. Make the Most of Technology: In the digital age, fitness apps, and online workouts are a godsend for those of us with busy schedules. Download a fitness app that suits your needs and offers workouts you can do anytime, anywhere. From yoga to bodyweight exercises, these apps provide guided sessions that keep you motivated and on track with your fitness goals. I personally use a free app, Daily Workouts, which is great if you don’t mind the ads.
5. Pack your workout gear and put it on top of your other clothes in your suitcase. Staying healthy is a commitment to yourself, and your loved ones. It can be hard after a long day of work to motivate myself to get in a workout. I promise myself when I unpack that I am going to work out while on this trip and that I didn’t pack it all for anything!

Staying fit while on the go is all about finding creative ways to incorporate movement into your daily routine. And when I’m feeling especially unmotivated, I try to remember how much better I’ll feel if I just get up and move my body for 30 minutes.

Plus, then I feel better about treating myself to a tasty dessert! Cheesecake, anyone?