Steven Berkowitz is one of the 2025 Senior Planet Sponsored Athletes sharing updates on his health and wellness journey through the rest of this year. Learn more about Steven by reading his introductory story, tips for power training, four fitness lessons from four decades of training, and benefits of bodyweight exercises.

The holiday travel season can bring changes to our daily routines (and diets), but staying fit in a new location doesn’t have to be a hassle. Instead of viewing travel as a break from healthy habits, use it as a fantastic opportunity to weave movement, strength, and flexibility into your daily routine, no matter where your destination takes you.

Embrace Daily Movement

The simplest strategy is to make movement a natural part of your everyday travel activities:

• Walk to attractions instead of taking a taxi; this lets you discover local sights along the way.
• Choose the stairs in hotels and airports to strengthen your legs and improve your balance.
• Take short walks at the airport while waiting to board, or stroll around your lodging. This is especially helpful for stretching your legs before or after long flights or rides.
• During downtime, even when seated, incorporate easy exercises like leg lifts, ankle circles, and arm circles. These movements maintain flexibility and circulation – crucial when you sit for extended periods.

Strength, Balance, and Flexibility

Beyond cardiovascular exercise, focus on strength, balance, and flexibility to help prevent injuries and maintain independence. Traveling often involves navigating new environments, crowded spaces, and uneven surfaces, so exercises like squats (at right), wall sits, and step-ups prepare you for these challenges.

• Resistance bands are portable and effective. They help you maintain muscle strength and bone density, which naturally decline with age.
• Isometric and bodyweight exercises require no equipment and are easily done in a hotel room. Think push-ups and planks.
• Gentle yoga or Pilates relieves muscle tension and improves flexibility through stretching and range-of-motion activities. These activities also promote mental relaxation, setting a positive tone for each day.

Watch and work out with my latest presentation for Senior Planet: “Staying Strong Anywhere”

Consistency Is Key

Try to establish a simple daily routine. If you’re pressed for time, try this wonderful 15-minute workout:

• Squats: 8-15 reps (based on your fitness level)
• Push-ups: 8-15 reps (based on your fitness level)
• Wall Sits: 30 seconds
• Planks: 30 seconds
• Repeat two more times
• Stretches: 60 seconds each for hamstrings, quadriceps, and calves

Have some additional down time? Senior Planet offers live exercise programs on Zoom every weekday. Join us at 10am ET for Morning Stretch, and view the full schedule at seniorplanet.org/fitness.

Technology Can Be Your Ally

Look for exercise apps and online videos tailored for older adults that provide routines requiring little space and no equipment. Remember, staying hydrated and listening to your body is vital to avoid over-exertion, especially in new climates or unfamiliar places.

Looking for workout videos to watch any time? Look no further than the Senior Planet YouTube channel at youtube.com/@seniorplanet. Check out our Health & Wellness Playlist, and don’t forget to subscribe!

Social and Fun Activities

Fitness while traveling should be enjoyable, not a chore.

• Search for hotel or community fitness classes.
• Try local dance sessions or join water aerobics.
• Accessible group activities blend socializing with exercise and motivate you to stay active.
• Enrich your travel experience by exploring local sights through movement. Try walking tours, hikes, or light bike rides.

Get strong and social with other older adults on Senior Planet Community! Join our “Fitness Enthusiasts” group here.

Rest, Nutrition, and Well-Being

Healthy travel means prioritizing good sleep, balanced meals, and hydration. Proper rest helps your body recover and ensures you have the energy for daily adventures. Focus on meals that include fruits, vegetables, and lean proteins to support muscle health.

Final Thoughts

Staying fit on vacation relies on intention and flexibility. By intentionally incorporating movement, strength, balance, and fun activities, you empower yourself to travel with confidence and vitality. You’ll return home with enhanced well-being and lasting memories.

Looking for even more travel and fitness tips? On this season of Senior Planet’s original podcast Aging Rewired, we explored “Aging and Travel” with Sarah Greaves-Gabbadon aka JetSetSarah, Travel Writer and On-Air Travel Expert. Listen here:

Please consult your physician or other health care professional before starting any fitness program to determine if it is right for your needs. The exercise instruction and information presented in this article are in no way intended as a substitute for medical consultation.