How to Travel and Work Out

When I lived overseas, I had to have special considerations as to how and where I could work out. While traveling within the U.S., I had to devise workout routines that could be done anywhere and without equipment.

For me, fitness is more than just maintaining physical health; it also encompasses emotional and spiritual well-being. What about you? Whether you’re traveling for a few days or a few months, your workout routine may not be something you have to leave at home.

Traveling Overseas: Cultural Considerations

If you are traveling to a developing country or a culture very different from your own, balancing reputation and relationships in your host culture with maintaining a workout routine can be a bit tricky. Here are some essential things to consider about your host culture before you put on some yoga pants or take off your shirt during a long run.

1. Where is it safe or acceptable to go?

Knowing the culture is essential. In one country I visited, there was a large, rocky mountain that would have been perfect for rock climbing. When I asked a local friend if they had ever been there, they said only once because it was a sacred place for the local witch doctors. Anyone who tried to get close would be met with rocks thrown at them. I always ask a few of my local friends for their opinions before trying something new.

2. Is what you want to do considered appropriate for your gender?

In many cultures, it’s not normal for women to exercise in public. So, find out. Is it appropriate for women to bike? To run? Can men and women exercise together? In East Africa, it was okay for men to run, but very uncommon for women to run and a potential barrier to earning respect and building friendships. Clothing is also a consideration for both genders. Is it appropriate to wear shorts? Or a tank top? Know before you go.

3. What do others do to stay active?

While travel can restrict your exercise options, it can also open new doors. You may be able to join a group that plays soccer or cricket, meets in a park for calisthenics or martial arts, gathers privately or does something else you may not have considered. Just be sensitive about who participates and make sure you have a green light from anyone your choices might impact. If you’re part of a group, don’t commit to an activity that would conflict with the group’s schedule or priorities.

Tips and Tricks to Work Out While Traveling

1. Workouts on fitness apps

What saved me while traveling and living overseas was having a fitness app on my phone. I could download videos when I had WiFi. I didn’t need much space. I maintained a consistent workout routine while traveling extensively within the U.S., and when I was in East Africa, I could safely do the workouts out of view of my African neighbors.

Doing workout videos with some weighted water bottles allowed me to balance a good reputation in my community, a consistent workout routine while traveling and staying healthy.

2. Body weight workout

Many of these workouts can easily be done inside or in confined spaces. (Do be mindful of the jumping exercises if you’re above the ground floor. The people below you may not appreciate your early morning jumping jacks!) No matter what your constraints are, you can still create an excellent circuit workout using different combinations of these exercises:

• HIIT exercises, plyometrics, yoga, etc.
• Pushups, squats, lunges, burpees, jumping jacks, planks, etc.

3. Creative weights for a resistance workout

Want to add some weight to your workout? Here are some easy ideas:

• Water bottles
• Fill your backpack with some books
• Playgrounds

4. Running, biking or swimming

If culturally appropriate and safe, these are great cardio workouts that help burn calories. But get some guidance on what’s appropriate first.

Traveling can mean sacrificing preferences when it comes to working out. Yet with a little forethought and creativity, we can still find ways to steward our health.