Just when you think you're tough enough

Cross Train

Fitness Conditioning on the Go

In our ever increasingly fast-paced world, setting aside time to maintain a fitness regime is tough enough, let alone getting leave from work for a vacation. So, of course you would not want to pass up an opportunity to go on that long-awaited dream getaway. Perhaps frequent travelling is part of your job. Either way, travelling means jetlag, exotic food and a schedule full of activities, maybe even stress – all of which easily overrides your fitness program.

Actually, there is no need to put exercising on the halt while you are out exploring and discovering. With a little bit of planning ahead and thinking out of the box, you can make staying in shape and globetrotting can go perfectly hand-in-hand; and it may even save you some money.

Hit the Road and Head for the Stairs

If there is one exercise that you can’t go wrong with, it’s walking. It needs no equipment and costs nothing, except maybe investing in a comfortable pair of shoes. Studies on obesity and weight management have consistently shown that walking is effective for long-term weight maintenance, and also cardiovascular health. In fact, the National Weight Control Registry (NWCR) – a research study based in the United States that examines participants’ lifestyle and behavioral strategies for losing weight – recommended logging in at least 10,000 steps a day.


So, plan your day ahead, don’t hop on a bus whenever possible and go exploring on foot. To give your quads and calves some extra resistance work, make a plan that involves climbing a lot of stairs. You don’t have to go looking for a monastery on a mountain top; just trading elevators and escalators for staircases can do wonders in keeping the legs in killer shape.

Hotel Room Calisthenics

Can’t find an accommodation with gym facility within your budget? Not a problem, because all you really need is some floor space for exercises using your own body weight.

If you have time and energy to spare before going out sightseeing, try the 100 Moves workout:

  • 20 Push ups
  • 20 Burpees
  • 20 Jumping Jacks
  • 20 Squats
  • 20 Lunges

Go Off the Beaten Path

If you have been consistently exercising for quite a long while, why not challenge yourself and test out your limits? Go on an adventure for your next vacation by trying out activities that takes you outside your comfort zone, such as long nature walks, hiking, canoeing, scuba diving, snorkeling or jungle trekking. Visit places in rural areas far from modern civilization that can only be reached by foot. Skip booking a hotel and go on a camping trip instead. If the wilderness looks too daunting for the moment, start off with botanical gardens, national parks and nature reserves.


Wherever your next holiday destination may be, there is simply no reason for putting your exercise program on hold. Staying fit on the go is all a matter of discipline, focus, applying a little bit of imagination and making no excuses.

Article by Joni Chng
Follow her on Twitter @JAZChng