How To Stay Fit While Traveling
Steven Berkowitz is one of the 2025 Senior Planet Sponsored Athletes sharing updates on his health and wellness journey through the rest of this year. Learn more about Steven by reading his introductory story, tips for power training, four fitness lessons from four decades of training, and benefits of bodyweight exercises.
The holiday travel season often disrupts our daily routines and diets, but maintaining fitness in a new location can be seamless. Rather than viewing travel as a break from healthy habits, consider it a wonderful opportunity to integrate movement, strength, and flexibility into your daily activities, regardless of your destination.
Embrace Daily Movement
Incorporating movement into your travel routine can be simple:
- Walk to attractions instead of taking a taxi, allowing you to discover local sights along the way.
- Choose the stairs in hotels and airports to strengthen your legs and enhance your balance.
- Take short walks at the airport while waiting to board, or stroll around your lodging. This is especially beneficial for stretching your legs before or after long flights or rides.
- During downtime, even while seated, incorporate easy exercises like leg lifts, ankle circles, and arm circles to maintain flexibility and circulation—essential when sitting for extended periods.
Strength, Balance, and Flexibility
Beyond cardiovascular exercise, focus on strength, balance, and flexibility to help prevent injuries and maintain independence. Traveling often involves navigating new environments, crowded spaces, and uneven surfaces, so exercises like squats (as shown), wall sits, and step-ups prepare you for these challenges.
- Resistance bands are portable and effective, helping you maintain muscle strength and bone density, which naturally decline with age.
- Isometric and bodyweight exercises require no equipment and can be easily performed in a hotel room. Think push-ups and planks.
- Gentle yoga or Pilates can relieve muscle tension and improve flexibility through stretching and range-of-motion activities. These practices also promote mental relaxation, setting a positive tone for each day.
Watch and work out with my latest presentation for Senior Planet: “Staying Strong Anywhere”
Consistency Is Key
Establishing a simple daily routine can be beneficial. If time is limited, try this effective 15-minute workout:
- Squats: 8-15 reps (based on your fitness level)
- Push-ups: 8-15 reps (based on your fitness level)
- Wall Sits: 30 seconds
- Planks: 30 seconds
- Repeat two more times
- Stretches: 60 seconds each for hamstrings, quadriceps, and calves
Have some additional downtime? Senior Planet offers live exercise programs on Zoom every weekday. Join us at 10am ET for Morning Stretch, and view the full schedule at seniorplanet.org/fitness.
Technology Can Be Your Ally
Explore exercise apps and online videos designed for older adults that provide routines requiring minimal space and no equipment. Remember, staying hydrated and listening to your body is crucial to avoid over-exertion, especially in new climates or unfamiliar places.
Looking for workout videos to watch anytime? Check out the Senior Planet YouTube channel at youtube.com/@seniorplanet. Explore our Health & Wellness Playlist, and don’t forget to subscribe!
Social and Fun Activities
Fitness while traveling should be enjoyable, not a chore.
- Look for hotel or community fitness classes.
- Try local dance sessions or join water aerobics.
- Participate in accessible group activities that blend socializing with exercise, motivating you to stay active.
- Enhance your travel experience by exploring local sights through movement. Consider walking tours, hikes, or light bike rides.
Get strong and social with other older adults on Senior Planet Community! Join our “Fitness Enthusiasts” group here.
Rest, Nutrition, and Well-Being
Healthy travel means prioritizing good sleep, balanced meals, and hydration. Adequate rest helps your body recover and ensures you have the energy for daily adventures. Focus on meals that include fruits, vegetables, and lean proteins to support muscle health.
Looking for even more travel and fitness tips? In this season of Senior Planet’s original podcast Aging Rewired, we explored “Aging and Travel” with Sarah Greaves-Gabbadon, aka JetSetSarah, Travel Writer and On-Air Travel Expert. Listen here:
Please consult your physician or other health care professional before starting any fitness program to determine if it is right for your needs. The exercise instruction and information presented in this article are in no way intended as a substitute for medical consultation.
Steven Berkowitz is one of the 2025 Senior Planet Sponsored Athletes sharing updates on his health and wellness journey through the rest of this year. Learn more about Steven by reading his introductory story, tips for power training, four fitness lessons from four decades of training, and benefits of bodyweight exercises.
The holiday travel season often disrupts our daily routines and diets, but maintaining fitness in a new location can be seamless. Rather than viewing travel as a break from healthy habits, consider it a wonderful opportunity to integrate movement, strength, and flexibility into your daily activities, regardless of your destination.
Embrace Daily Movement
Incorporating movement into your travel routine can be simple:
- Walk to attractions instead of taking a taxi, allowing you to discover local sights along the way.
- Choose the stairs in hotels and airports to strengthen your legs and enhance your balance.
- Take short walks at the airport while waiting to board, or stroll around your lodging. This is especially beneficial for stretching your legs before or after long flights or rides.
- During downtime, even while seated, incorporate easy exercises like leg lifts, ankle circles, and arm circles to maintain flexibility and circulation—essential when sitting for extended periods.
Strength, Balance, and Flexibility
Beyond cardiovascular exercise, focus on strength, balance, and flexibility to help prevent injuries and maintain independence. Traveling often involves navigating new environments, crowded spaces, and uneven surfaces, so exercises like squats (as shown), wall sits, and step-ups prepare you for these challenges.
- Resistance bands are portable and effective, helping you maintain muscle strength and bone density, which naturally decline with age.
- Isometric and bodyweight exercises require no equipment and can be easily performed in a hotel room. Think push-ups and planks.
- Gentle yoga or Pilates can relieve muscle tension and improve flexibility through stretching and range-of-motion activities. These practices also promote mental relaxation, setting a positive tone for each day.
Watch and work out with my latest presentation for Senior Planet: “Staying Strong Anywhere”
Consistency Is Key
Establishing a simple daily routine can be beneficial. If time is limited, try this effective 15-minute workout:
- Squats: 8-15 reps (based on your fitness level)
- Push-ups: 8-15 reps (based on your fitness level)
- Wall Sits: 30 seconds
- Planks: 30 seconds
- Repeat two more times
- Stretches: 60 seconds each for hamstrings, quadriceps, and calves
Have some additional downtime? Senior Planet offers live exercise programs on Zoom every weekday. Join us at 10am ET for Morning Stretch, and view the full schedule at seniorplanet.org/fitness.
Technology Can Be Your Ally
Explore exercise apps and online videos designed for older adults that provide routines requiring minimal space and no equipment. Remember, staying hydrated and listening to your body is crucial to avoid over-exertion, especially in new climates or unfamiliar places.
Looking for workout videos to watch anytime? Check out the Senior Planet YouTube channel at youtube.com/@seniorplanet. Explore our Health & Wellness Playlist, and don’t forget to subscribe!
Social and Fun Activities
Fitness while traveling should be enjoyable, not a chore.
- Look for hotel or community fitness classes.
- Try local dance sessions or join water aerobics.
- Participate in accessible group activities that blend socializing with exercise, motivating you to stay active.
- Enhance your travel experience by exploring local sights through movement. Consider walking tours, hikes, or light bike rides.
Get strong and social with other older adults on Senior Planet Community! Join our “Fitness Enthusiasts” group here.
Rest, Nutrition, and Well-Being
Healthy travel means prioritizing good sleep, balanced meals, and hydration. Adequate rest helps your body recover and ensures you have the energy for daily adventures. Focus on meals that include fruits, vegetables, and lean proteins to support muscle health.
Looking for even more travel and fitness tips? In this season of Senior Planet’s original podcast Aging Rewired, we explored “Aging and Travel” with Sarah Greaves-Gabbadon, aka JetSetSarah, Travel Writer and On-Air Travel Expert. Listen here:
Please consult your physician or other health care professional before starting any fitness program to determine if it is right for your needs. The exercise instruction and information presented in this article are in no way intended as a substitute for medical consultation.
