Staying active while travelling

Exploring the World, One Workout at a Time

Traveling doesn’t have to derail your fitness routine — in fact, I see it as the perfect opportunity to take training to a new level. New places, new people, and new experiences make every workout unique. Instead of using holidays as an excuse to stop, I use them as motivation to move. Here’s how I stay fit while traveling and how you can too.

Running

Running is my number one travel fitness tip. It’s fantastic exercise, but it’s also sightseeing at its best. You can take a turn down an unknown street and suddenly find yourself somewhere magical. Last time I was in Hong Kong, I ran along the Avenue of Stars and through the West Kowloon district — watching the skyline light up as I moved along the water was breathtaking. I always finish my runs with some pushups (pushup bar — you can buy one here at Amazon) and situps, making it a complete session.

Outdoor gyms and bodyweight training

I love calisthenics (resistance band for calisthenics — you can buy one here at Amazon). Outdoor gyms are scattered across parks and public spaces in many countries, and they’re an amazing place to get a workout in and meet locals. But you don’t need fancy equipment. Simple movements like pushups, squats, lunges, and situps go a long way. In Beijing, I found an outdoor gym in a park where I combined calisthenics with my jump rope (jump rope — you can buy one here at Amazon). That tiny piece of gear is lightweight, fits in your bag, and gives you killer cardio.

Hiking and rucking

If there are trails, I hike. Sometimes I even load up a backpack with water bottles (waterbottle — you can buy one here at Amazon) for extra resistance, turning it into a “rucking” workout. It’s great cardio and makes you feel connected to the landscape you’re exploring. In Hong Kong, I once discovered a steep 5.5 km uphill road that led to a hidden viewpoint. It became a tradition to run it weekly during my exchange semester, always aiming to catch the sunset over the city and islands — an experience I’ll never forget.

Stories from the road

• Hong Kong: Outdoor gyms in my dorm area turned into social hubs where I met people, including one guy from India who later visited me in Sweden. At the time, I didn’t expect that doing pull-ups next to a stranger would spark a friendship that has lasted for years. We trained together, shared stories of our different cultures, and kept each other motivated. When I revisited Hong Kong a year later, we met up again at the same outdoor gym, and he eventually came all the way to Sweden to visit me. This all grew out of a simple routine of exercising outdoors — proof that fitness can create connections that last a lifetime.

• Beijing: I ran through hutongs — traditional narrow alleys filled with everyday life. These labyrinth-like streets gave me glimpses of local culture I wouldn’t have experienced otherwise: children playing outside, locals cooking, and neighbors chatting by their doorsteps. At an outdoor gym in a park, I met older Chinese men who were incredibly strong and active, performing calisthenics routines with ease. We didn’t share a common language, but exercise became our bridge. We exchanged smiles, a few broken words, and encouragement. Those conversations, even limited, gave me insight into how deeply woven movement and community are in their lives.

• Gili Meno, Indonesia: On this small island, I stumbled upon a Muay Thai gym that looked basic but welcoming. I decided to give it a try, and what followed were some of the most intense, sweat-drenched sessions I’ve ever done. Training alongside locals and other travelers gave me an instant sense of camaraderie. After class, we would often sit together, share stories of our journeys, and laugh despite being strangers just hours before. That gym became a hub of connection during my stay, proving once again that fitness is a universal language.

My general tips

• Always carry a waterbottle, especially if you’re hiking.

• Bring a cap (cap — you can buy one here at Amazon) in hot climates to protect yourself from the sun.

• Explore at a pace you can sustain — I like to run in zone 2, which means keeping the effort low enough to hold a conversation. It’s efficient cardio, but more importantly, it lets me take in the scenery without gasping for air.

Final encouragement

So next time you’re traveling, don’t see it as a break from your fitness journey. See it as a chance to explore, meet new people, and connect with the world in a deeper way — all while keeping your body active and healthy. Training while traveling isn’t just about staying fit; it’s about making memories that stick with you long after the trip is over.