How to Stay Strong, Active and Consistent Before, During and After Your Trip
By Meg Stickl, AIM Fitness
Travel season is right around the corner. Maybe you have a trip planned to visit family, explore a new city or finally take that long-awaited vacation.
Recently, I travelled to Punta Cana, Dominican Republic with my family, and while I was excited to relax, I couldn’t help but think about my senior clients as we made our way through the airport.
There was a lot of activity involved, including walking down long corridors, standing in lines and carrying heavy bags. In front of us was an older couple moving slowly but steadily. They were managing, but it was clear that walking long distances while handling luggage wasn’t easy.
It made me think about how many older adults no longer travel because it feels too “difficult” or overwhelming to do on their own. That’s unfortunate, especially when travel often means visiting children, grandchildren or loved ones who live far away.
That experience raised an important question I often ask clients:
Are you fit to travel?
What does “fit to travel” really mean?
Being fit to travel doesn’t mean being athletic. It means feeling confident walking through airports, managing luggage, climbing stairs, standing in lines and enjoying sightseeing without worrying that your body will hold you back.
The good news is that these are all skills you can develop with simple, consistent movement.
The 2-Day Rule
One of the most helpful strategies I share with clients is the 2-Day Rule: “Never miss two days in a row of the habit you’re trying to build.”
This rule works especially well with exercise and is incredibly useful around travel. One missed day is normal. What matters is getting back to movement the next day.
Before you leave, prepare your body
Before your trip, aim to move your body daily, even if it’s for short periods of time. Think about what your trip will involve and prepare accordingly. If you’ll be walking a lot, focus on leg strength and balance. If you’ll be managing luggage, include exercises that improve upper body strength and posture.
Preparing ahead of time can make the difference between feeling exhausted and injuring yourself and feeling capable once you arrive.
A client story
One of our clients began personal training for a very specific reason: Her family lives on the West Coast and she wanted to travel independently to visit them. It had been a few years since she had last travelled to see them and she had lost a lot of strength since then.
Her goal was simple but meaningful: Lifting her carry-on suitcase into the overhead bin with confidence.
Through consistent weekly exercises with her personal trainer, she gained strength, improved her posture and felt more confident in her body. Six months later, she enjoyed a wonderful trip and her family immediately noticed how much stronger and more upright she looked. When she returned, she told us how proud of herself she was and what a wonderful visit she had with her family.
This is what functional fitness is about: Independence, confidence and freedom.
While you’re away, keep moving in small ways
Staying active starts on the plane. Long periods of sitting can cause stiffness and soreness, especially on longer flights. Gentle movement and stretching can help you feel better and move more comfortably.
When you’re away, pay attention to your body. If you’ve been walking a lot, take time to stretch at the end of the day. If you’re sitting more during travel, start your day with a few simple movements. Even ten minutes can help you stay in your routine.
When you get home, ease back in
After a trip, many people struggle to restart their exercise routine. Instead of waiting for the “perfect” time, look for small ways to move—squats between laundry loads, heel raises while doing dishes or balance exercises while folding clothes.
This kind of functional fitness supports daily life and helps you stay consistent.
Success tips for staying on track
In order to see results, you need to keep exercising. These steps can help you:
1. Choose a designated workout time.
2. Book it into your calendar.
3. Set an alarm as a reminder and treat it as importantly as a doctor’s appointment.
4. If you miss it, reschedule it rather than skipping altogether.
5 .Remember the 2-Day Rule!
Travel strong, travel confident
If you have a trip planned and want support staying consistent, we’re here to help. We offer personal training on Zoom for accountability and AIM Fitness Online, our fitness membership with short, effective 20 minute workouts you can do anywhere.
Reach out to learn more and prepare your body so travel feels enjoyable, not exhausting.
You’ve got this!
In health and fitness,
Meg
Meg Stickl is the founder and CEO of AIM Fitness, a local business that supports adults 50+ with gentle, functional exercise to help them stay strong, confident and independent.
