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I have spent my year traveling, lived in multiple locations, and I’ve run a couple races. Most recently, a triathlon. Traveling doesn’t stop me from exercising! It may slightly alter my schedule, but I still get work done when I’m not on home turf.

I like to maintain my fitness levels for many reasons, but especially since being in good health is optimal for travelers. Think of your immune system, if nothing else! Since I’ve taken on the nomadic lifestyle, my routine has been shaken up.

Here are my tips for maintaining fitness on the go.

how to stay fit while traveling

1. Explore Your New City On Foot

Anyone can do this! Set aside a chunk of time, put on your comfiest clothes, forget any public transportation, and explore your new surroundings! If you’re not a runner, you can try to maintain run/walk intervals. Run for 2 minutes, walk for 1. Or vice versa. Whatever gets you moving! If you’re a regular runner, don’t forget to take in the sights! That’s half the point!

2. Stairs

Every city I’ve visited this year has stairs on stairs on stairs. Make good use of them! It doesn’t matter how fit or healthy you are, stairs are always a killer. You’ll break a sweat *and* have an amazing view once you reach the top! Bonus: Add the stairs to the middle of your run/walk workout.

3. Body Weight Exercises

The great thing about body weight workouts is that you can do them anywhere – in a public park or on your hotel room floor. If you’re not familiar with body weight exercises, they are moves that don’t require equipment, but only your body! Hence, “body weight.” These include planks, push-ups, burpees, etc. Pick 10 exercises, and do each for one minute. Make it a goal to do it three times a week if you’re ambitious!

4. Resistance Bands

Unlike free weights, you can pack these babies in your carry-on. Add them to your body weight workouts for an extra challenge and strength.

5. Focus On Minutes Active

Try not to focus on distance or personal bests or reps, but rather, minutes active. Set aside 30-60 minutes a few times a week, and make it your goal to be active during that time.

Finally, be aware that while traveling you’re often walking more than usual, which means that you could overuse muscles without knowing it. If you do a long workout one day, make sure that on the same day you don’t walk 10 miles. Get adequate rest too!

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