Beyond the Gym: My Favorite Ways to Stay Active While Traveling
We were walking along the beach in Da Nang, Vietnam one night when we heard music coming from somewhere up ahead. As we got closer we realized it was an outdoor aerobics and dance class, completely free. We decided to be silly and started dancing the moment we heard it, and as we drew near, a local woman reached out and pulled us into the group. So we danced and talked at the same time. She asked about us, where we'd come from, our whole story, gave us a handful of recommendations, and once we'd worked up a good movement sweat, we said goodbye and moved on.
That night is a good example of what movement means beyond structure. Weightlifting is always my top priority, but that's not to say I don't do other forms of movement, or that they aren't just as important for my body and mind.
One of the deciding factors in where we end up going is how walkable a place is, and whether there's good hiking nearby. I've taken trips built entirely around yoga, trips to hike routes like the Inca Trail, and I've folded long walks and hikes into my day-to-day life wherever I am. The point is always the same: to be immersed in nature and move my body in different ways.
A lot of countries make that easy. All over Latin America you'll find free salsa and outdoor dance classes happening in the parks and plazas, and they double as one of the best ways to meet people, exactly the way that night in Da Nang did.
Here is how I keep my body moving, functional, and energized outside of the weight room:
1. Walking
Walking to me is so important. It's amazing cardio, but its real magic lies in lowering your stress and cortisol levels. This is especially crucial for women reaching their 40s and 50s who are perimenopausal or menopausal, as it keeps your hormones very regulated.
Beyond the physiological benefits, walking is:
Stress Relief: It is a natural stress reliever that doesn’t trigger an inflammatory response in the body.
Exploration: It’s my absolute favorite way to explore a new city or town.
Mindset: It’s incredible solo time for reflection, processing my thoughts, and thinking things through.
2. Hiking and Outdoor Adventures
Because I spend a month or more in each destination, I love taking advantage of the local landscape and hiking is the ultimate functional exercise. It challenges your stability, builds lower-body endurance, and gives you a fantastic cardio workout without the joint impact of running. Plus, being out in nature is an instant reset for travel-induced anxiety.
3. Using the Environment: Stairs and Inclines
You don’t need a stairmaster when the world is your gym. Whether it's navigating the hilly streets of a city like Lisbon or finding a massive outdoor staircase in a local park, I use urban inclines to get my heart rate up. It’s a killer leg burn that builds glute and calf strength naturally while you are out sightseeing.
4. Local Dance and Movement Classes
Whenever I want to shake up my routine and inject some joy into my movement, I look for local dance or fitness classes. It’s a great way to experience how the local culture moves, it challenges your brain with coordination, and it’s a fun, low-pressure way to sweat.
5. Yoga: Intentional Stretching and Mobility
I am actually a certified yoga teacher, although I don't really do much traditional yoga anymore. However, there are times when it just calls to me. When that happens, I’ll look for a local studio.
The logistics vary completely by location: some countries have super cheap yoga classes, while other countries—like Norway, where I am right now—charge about $30 USD a class, which is crazy! Because of that high price tag, I often just do yoga at home or spend 10 minutes at the gym after a lifting session stretching out, doing some simple mobility work, and easing my mind.
6. At-Home Calisthenics
If I’m in a remote location or just having a low-energy day where leaving the house feels like too much, I don't let it slide completely. You can easily maintain your upper body strength and core stability by droppping down and doing simple pushups, planks, and calisthenics right on your living room floor.
Movement doesn't always have to happen under a heavy barbell to count. By staying flexible with how you exercise, you can protect your peace, explore the world, and keep your body feeling incredible wherever you land.