Staying Active on the Road: Movement That Fits Any Schedule

How much activity you're aiming for

The CDC, summarizing the Physical Activity Guidelines for Americans, says adults need 150 minutes of moderate-intensity physical activity a week, or 75 minutes of vigorous-intensity activity, or a mix of the two. Adults also need muscle-strengthening activity on at least 2 days a week that works all the major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms.

The CDC points out that 150 minutes doesn't have to happen all at once. It could be 30 minutes a day, 5 days a week, and you can break it up into smaller chunks of time.

Every bit counts on a travel day

Travel days are long stretches of sitting: in the car, at the gate, in meetings. The Physical Activity Guidelines' key message for adults is to move more and sit less throughout the day, because some physical activity is better than none.

The guidelines also changed an older rule. The 2008 edition counted activity in bouts of 10 minutes or more, but the 2018 second edition concluded that bouts of any length contribute to the health benefits of your total activity. In the guidelines' words, even a brief episode of physical activity like climbing up a few flights of stairs counts.

So a walk to the far coffee shop, stairs instead of the elevator, and a lap of the terminal before boarding all add up.

How hard is "moderate"? Use the talk test

You don't need a heart-rate monitor. The CDC's rule of thumb: during moderate-intensity activity you can talk, but not sing. During vigorous activity, you can't say more than a few words without pausing for a breath.

The CDC gives walking briskly, at 2.5 miles per hour or faster, as a moderate-intensity example. On a 0 to 10 effort scale, where 0 is sitting and 10 is maximal effort, the CDC puts moderate activity at about 5 or 6, and vigorous activity at 7 or 8.

A no-equipment hotel-room routine

Mayo Clinic notes that you don't need to join a gym to get moving: you can try exercises that use your own body as resistance, or follow a yoga video. The National Institute on Aging (NIA) suggests using items you already have when you lack equipment. On a trip, that might be a backpack loaded with a few books or full water bottles.

Here is one simple example that covers the major muscle groups the CDC lists. Do each move for about 30 to 60 seconds, rest briefly, and repeat the circuit two or three times if you have time:

• Squats (legs and hips): sit back as if into a chair, then stand.
• Wall or desk push-ups (chest, shoulders and arms): hands on the wall or a sturdy desk edge.
• Lunges or step-backs (legs and hips): hold the wall for balance if you need to.
• Plank on the floor or the bed edge (abdomen and back).
• Backpack rows (back and arms): hinge forward and pull the loaded backpack toward your ribs.

Mayo Clinic also describes interval training, short bursts of 30 to 60 seconds of intense activity at almost full effort, as an efficient option. In a small room, that could be marching or jogging in place between strength moves. Start easy and keep the effort comfortable if you're new to this.

Walking: the easiest travel workout

Walking needs no gear and fits almost any itinerary.

• Split it up. Mayo Clinic suggests that if you can't fit in one 30-minute walk, you try a few 10-minute walks instead.
• Walk indoors when you have to. For bad weather or poor air quality, NIA suggests walking indoors at a mall, grocery store or big-box store. Airport terminals and hotel corridors work too.
• Take the stairs. NIA lists taking the stairs among everyday ways to be active, and the guidelines count even a few flights.
• Walk and talk. Take phone calls on foot, or suggest a walking meeting.

Fitting movement into a packed schedule

The biggest barrier on a trip is usually time. Mayo Clinic's advice is to put exercise in your calendar, even if that means a morning workout one day and an evening one the next.

Goals help when they're specific. NIA suggests turning a general goal into a measurable one, such as a 10-minute walk three times a week, and tracking it with a step counter or a written log. Mayo Clinic recommends SMART goals (specific, measurable, attainable, realistic and timely), and suggests finding a friend: knowing someone is waiting for you can be a powerful incentive.

Coming back after a break

Trips often knock routines off track. NIA's guidance is that when there's a break in your routine, for example because of travel, you should work back up gradually. NIA also recommends warming up before exercise and cooling down afterward, and starting with lower-intensity activities that suit your current fitness level.

Pack for it

A little planning makes movement more likely. NIA suggests shoes that fit well and give proper support, with nonskid soles, and clothes that let you move easily. It recommends fabrics that pull sweat away from your skin and dry quickly, labeled "moisture-wicking," rather than cotton. Light, packable gear that dries overnight in a hotel bathroom is ideal.

Movement and how you feel on a trip

The federal Move Your Way campaign says physical activity can boost your mood, sharpen your focus, reduce your stress and improve your sleep. Mayo Clinic adds that exercise can improve sleep that's been disturbed by stress. For more on both, see our guides to simple daily habits for managing everyday stress and how to sleep better away from home.

Use cases: practical scenarios

A long driving day. Plan a stop every couple of hours and walk briskly for five to ten minutes. Do a few squats and calf raises beside the car before you get back in.

A conference with back-to-back sessions. Take the stairs between floors, walk the hallways during breaks, and do a 10-minute room circuit before breakfast.

A small hotel room with no gym. Clear a space next to the bed, use the wall for push-ups, and load a backpack for rows. Two or three rounds take about 15 minutes.

Staying with family. Invite someone along for an after-dinner walk. It's activity and time together, and the friend effect Mayo Clinic describes works in your favor.

When to check with a clinician

Mayo Clinic suggests talking with your health care professional before starting a new exercise plan if you haven't exercised for some time or you have health concerns. NIA adds that people with chronic conditions should talk with their doctor about how those conditions affect activity, and be as active as their abilities and conditions allow.

Where Olive fits

If you'd like help keeping a movement habit going while your routine is upside down, Olive is a health companion app that checks in with you every day and helps you notice patterns in sleep, food and energy, then build small habits that hold. It's a habits tool, not a clinician, and it doesn't give medical advice.

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Medical disclaimer

Medical disclaimer: This page is general information, not medical advice. Talk to a clinician before starting a new exercise plan if you've been inactive for a while or have any health concerns.