For travelers, staying fit while constantly moving between assignments can be a real challenge.

You experience long hours, unfamiliar environments, and ever-changing schedules, it’s easy to fall out of a fitness routine. However, prioritizing your health is essential for maintaining the energy and stamina needed to provide excellent care. Here’s how to stick to your workout routine while traveling for work:

1. Plan Ahead

Planning is everything! Before leaving for a new assignment, research your accommodation and its surrounding area. Does your hotel or apartment have a gym? Are there parks or walking trails nearby? If so, you can plan workouts around what’s available.

2. Use Bodyweight Exercises

Even if you don’t have access to a gym or equipment, you can still get in a great workout using just your body weight. Bodyweight exercises like squats, lunges, push-ups, planks, and burpees are perfect for hotel rooms or small spaces. They don’t require much room and can be done in quick, effective circuits.

3. Make Use of Hotel Gyms or Local Fitness Centers

Many hotels have fitness centers – even if they’re small – take advantage of the available equipment, like treadmills, dumbbells, and stationary bikes, to keep up with your routine.

If your accommodation doesn’t have a gym, search for nearby fitness centers. Most have day passes or trial memberships. You can also check apps like ClassPass to find local fitness classes that fit your schedule and location.

4. Take Advantage of Your Surroundings

Traveling can provide unique opportunities for outdoor workouts. Explore your new location by going for a run, walk, or hike in a nearby park or scenic area. Not only will you stay active, but you’ll also get to experience the local environment in a way you might otherwise miss.

If you’re by the water, try renting a kayak or paddleboard for a full-body workout. If you’re in a city, take advantage of free walking tours, explore by bike, or climb stairs for a cardio session.

5. Use Fitness Apps for Guidance

Sometimes the hardest part of working out on the road is deciding what to do. Fitness apps can be a great solution, offering structured workouts and programs you can follow from anywhere. Many apps also offer short, effective routines for when you’re pressed for time.

Popular apps to consider:

– Nike Training Club: Offers a variety of bodyweight and equipment-based workouts.

– FitOn: Free workout videos ranging from yoga to HIIT.

– Seven: Quick, 7-minute workouts that are easy to fit into any schedule.

6. Set Realistic Goals

While traveling, it’s important to set realistic fitness goals. Your schedule and energy levels may fluctuate, so instead of aiming for perfection, focus on consistency. A 15- or 20-minute workout might not seem like much, but it’s better than skipping exercise altogether.

7. Incorporate Movement Throughout the Day

If fitting in a full workout is tough, try to sneak movement into your daily routine. Take the stairs instead of the elevator, walk or bike to work if possible, and do stretches or bodyweight exercises during breaks. These small actions can add up over the course of a day, helping you stay active without dedicating a block of time to exercise.

8. Prioritize Recovery

With long shifts and travel fatigue, recovery is just as important as staying active. Make sure you’re getting enough rest, eating nutritious meals, and staying hydrated. Incorporate stretching or yoga into your routine!

9. Be Flexible and Kind to Yourself

Finally, remember to be flexible with your routine. Traveling can be unpredictable, and sometimes things won’t go as planned. If you miss a workout or two, don’t stress—just pick back up when you can. Staying healthy is about balance, and your fitness routine should complement your travel lifestyle, not add stress to it.

Staying fit while traveling for work as a healthcare professional is all about planning, creativity, and consistency. With a little preparation and the right mindset, you can maintain your workout routine no matter where your assignments take you. Whether you’re working out in a hotel gym, going for a jog in a new city, or doing bodyweight exercises in your room, every little bit helps keep you feeling strong and energized on the road.