Staying in shape while travelling can be a challenge, but it’s entirely possible with the right workout plan and healthy food. By keeping up your training (whether that’s bodyweight circuit training or simple stretching exercises in your hotel room) and making mindful dietary choices, you’ll keep your energy levels high and your health on track while living out of a suitcase. We hear from U.P. Fitness on the best exercises to do while traveling, along with health tips from TSquared Lab.

A workout plan to help you beat jetlag

“Whether you’re travelling for business or pleasure, it’s imperative to maintain your exercises and training schedule,” says RAYMOND KIANG, general manager of Ultimate Performance (U.P.) Singapore. “The only time a break would be worthwhile is if you’ve been going hard with your training and diet for a long time, you’re on vacation, and you simply want a mental break from it all.”

Staying active and doing your exercises and training while travelling not only helps you stay in shape but also mitigates the jet lag that accompanies long-haul flights, speeding up the return to normal circadian rhythms (our internal body clock).

Raymond recommends either training first thing in the morning or as soon as you land. “If you land late at night, set your alarm at your normal wake up time the next day and do your exercises. Otherwise, eliminate the nauseating fatigue that long flights can create by getting sweaty as soon as you’re checked in. In professional wrestling, where the travelling schedule often requires wrestlers to travel to three or four different cities every week, one of their secrets to staying fresh and focused is to do some form of exercise when they land from a flight,” he says.

According to Raymond, the number one piece of advice is to do something every day, or as often as you can. “Even if it’s only for 10 to 20 minutes, stimulating your metabolism and muscle tissue is vital for maintaining progress. Focus on at least maintaining what you’ve achieved; anything gained is a bonus,” he says.

Replicating your home training in hotel gyms may be tricky, so opt for time-efficient High-Intensity Interval Training (HIIT) exercises. “Deadmills” on the treadmill – going hard for 10 to 20 seconds and then resting or slowing down for 40 to 50 seconds – are another great option for your workout plan, and it’s worthwhile packing resistance bands for a few sets of upright rows or jumping jacks.

Circuit exercises you can do in your hotel room!

Looking for a small-space workout plan with circuit exercises that you can do while traveling? These bodyweight workout from the team at U.P. can easily be done in your hotel room. Perform two to five rounds, with no rest between exercises. Rest 60 seconds between circuit exercises.

Full-body circuit training workout 1

#1 “Squeeze” press-ups (10-15 reps): Make regular push-ups harder by squeezing your hands against the floor as you go up and down.

#2 Back foot elevated split squat (10 to 15 reps): Go down all the way, come up halfway, go down again, then come all the way up. That’s one rep of this circuit exercise.

#3 “YTWL” shoulder workout (10-15 seconds each direction): Named after the shapes formed by the arms during each of these circuit exercises. Keep your scapulae back and down during each circuit training move.

#4 One-legged hip thrust (10 to 15 reps). These are some of the best exercises to do while traveling!

Full-body circuit training workout 2

#1 Plank to press-up (5 to 10 reps).

#2 Reverse lunges (10 to 15 reps).

#3 Mountain climbers (8 to 10 reps).

#4 Super slow squats (10 reps): Squat up and down, five seconds each way for these circuit exercises.

Advice on choosing healthy food while travelling

So now you know the best exercises to do while traveling, how do you stick to a balanced diet? Especially in the face of tempting street food stalls and unfamiliar restaurant menus? Good question! With some planning and effective exercises, however, it’s possible to enjoy your time away without deviating from your fitness goals. DARREN GOH, senior trainer at bespoke personal training gym TSquared Lab, shares some advice on choosing healthy food while on the road.

#1 Research and plan ahead. Before you even step foot on the plane, arm yourself with knowledge about the local cuisine and dining options at your destination. Look for restaurants that offer healthy choices or cater to dietary restrictions. Websites and apps like Yelp, Tripadvisor and HappyCow can be invaluable resources for finding nutritious eateries near your meetings or hotel.

#2 Pack healthy food and snacks. Long flights and meetings often mean limited food options. So pack a selection of nutritious snacks to keep hunger at bay. Opt for portable, non-perishable items like protein bars, rice cakes and plain crackers. “These snacks will not only provide energy but also prevent you from succumbing to unhealthy temptations,” says Darren from TSquared Lab.

#3 Stay hydrated. Dehydration can exacerbate jet lag and fatigue, so be sure to drink plenty of water throughout your journey. Carry a reusable water bottle and refill it regularly, especially in hot climates, at high altitudes and while doing your exercises. Limit your intake of sugary drinks and alcohol, as they can dehydrate you further.

#4 Choose wisely at restaurants. Scan the menu for dishes that are rich in lean proteins, whole grains, fruits, and vegetables. “Wherever possible, choose grilled, steamed or baked items instead of fried or saucy foods,” says Darren from TSquared Lab.

#5 Portion control. While it’s tempting to indulge in oversized portions, especially when faced with delicious local delicacies, practice moderation. Share meals with colleagues or ask for half-portions to avoid overeating.

#6 Embrace local produce. One of the joys of travelling is sampling fresh and exotic seasonal produce that you may not find at home. Visit local markets or grocery stores to stock up on healthy snacks.

#7 Listen to your body. If you’re feeling fatigued or sluggish, prioritise nutritious meals and snacks and honour your cravings in moderation. “Pay attention to how different foods make you feel, and adjust your choices accordingly to maintain energy levels and overall wellbeing,” says Darren from TSquared Lab.

Save on baggage fees without compromising on style.

Traveling with only a carry-on doesn’t have to mean sacrificing your best looks. As a frequent traveler, style expert Tan France has more experience than most when it comes to striking the right balance between packing practically and fashionably. France even partnered with Europe’s train booking app, Trainline, to create the brand’s first-ever European style guide of curated “trainleisure” outfits for top European destinations—the UK, France, and Italy.

But picking out what to wear on any kind of vacation is only half the battle—getting it all to fit in our luggage is the even trickier half. As much as we wish we could just bring all the options, overpacking and overpaying for a checked bag can really ruin the vacay vibe. So, for stress-free and stylish travels, take notes from France’s six tips for packing light as a fashionista.

How to Pack Light Without Compromising Style

Pick 3-ish Pairs of Shoes

As tempting as it is to pack shoes for each outfit, that’s a travel fashion fail. France recommends bringing only three pairs of shoes, one option to wear on the ride, and two options in your carry-on bag.

In the train, plane, or car, wear your bulkiest, heaviest, or chunkiest shoe. “The longer the train or plane ride, the more important that you take on that chunky shoe,” he says. “Whether loafers, heels, or boots, France says donning the heaviest shoes frees up the most space and baggage weight. If sporting a clunky shoe on a long-haul flight sounds like a drag, France has a remedy. “I’ve always got, in my backpack or bag, a pair of thin slippers that I will change into as soon as I get on the plane,” he says, showing off over video call the hotel slippers he picked up on his travels. After boarding, put the clunky shoe in your carry-on or the overhead compartment and enjoy a comfy, slippered transit experience.

In your carry-on bag, pack two other types of footwear. The first should be a soft, lightweight sneaker that is perfect for “walking around the city all day…from train to tube to bus and still feeling comfortable.” These shoes will be your go-to in case of inclement weather, so make sure they’re ones you’re okay with getting dirty. For adventure trips, bring a neutral-colored sneaker or hiking shoe hybrid with enough traction for a light climb.

The last pair of shoes (when warm-weather traveling) should be a slim, leather or faux, slide-on sandal, perfect for the pool, beach, or a morning jaunt to the coffee shop. If you’re thinking, “Why not a flip-flop?” France says think again. Even at the pool, rubber flip-flops don’t exude chic. In contrast, leather sandals are easy to clean, comfortable to wear, and just as versatile.

Pack for the Person You Are, Not the Person You Want to Be on Vacation

“So many of us pack as if we’re going to be another person when we’re in a foreign land, and none of us are,” France laughs. “If you don’t have the confidence to wear an outfit in your home state, you probably won’t have the confidence to wear it elsewhere,” he says. Instead, he advises planning outfits in advance, taking photos of your fashion prep, and packing only the things most aligned with your trip itinerary (and your personal style).

If your instinct is to dress like the locals while on vacation, chances are you’re headed straight for a fashion faux pas. Instead of helping you to blend in, he explains, this can just make it look like you’re in costume trying to cosplay stereotypes. It’s important to respect the local culture, and wearing what you think locals wear is a recipe for a misstep. France says to instead “take the things you know you’re going to feel good in, things that you feel comfortable in, and the things that actually feel like you.”

Contrast Neutral Clothing with Colorful Accessories

To maximize outfit options, pack neutral-colored clothing and punchy accessories to bring your looks to life. For accessories, think statement jewelry—belts, neckerchieves, and scarves. These items are easy to pack and won’t take up much space. France says to always use the space inside shoes to stuff belts, socks, neckties, and other small items. This will help your shoes keep their shape, while maximizing all available space.

Stay Weather-Ready

The weather is always unpredictable, regardless of what the apps say. Plan for every eventuality by bringing on the layers and packing a mini pocket umbrella. Particularly when traveling from cold climates to hotter ones, plan for lightweight layers. Not only does this allow for a wide range of outfit combinations, but versatile layers help you prepare for any surprise seasonal shift.

But don’t just throw any random jacket or sweater in your bag. Opt for multiple lightweight layers that can work together and be styled different ways, versus one chunky sweater that takes up more space. And don’t forget to incorporate these layers into your outfit planning stage, so that they still look intentional on your trip. “Make sure every layer you put on is still a look,” France says, since you may be putting on or removing these layers throughout the day. For example, before packing a sporty windbreaker that may not match any of your sundresses, consider if a breezy button down shirt or thin cardigan may be a better match with the outfits you have packed.

Skip the Vacuum Seal Bags

Vacuum seal bags may seem like a good solution to fitting more outfit options in your luggage, but France says they make clothes too wrinkly to bear. “Most people aren’t staying at a hotel that has an amazing iron,” he says. Even if you will have access to a good iron, no one wants to spend precious vacation time ironing out heavily wrinkled clothing. “It’s not worth it,” France says. “Just pack lighter.”

Leave Room to Shop

Traveling isn’t all about the shopping and souvenirs, but some things are just too good to pass up on. And one of the benefits of packing lighter is that it leaves room for these items in your luggage. However, France says it’s still important to be discerning about what you spend your money on and try to focus on “the things you truly can’t buy at home.”

To prepare for some shopping, consider packing an empty, lightweight bag in your luggage that can function as a personal item for your trip back home. France also says to “see your body as an extra way to carry your new pieces,” on the way back. For any bulky wearable, put it on your person–rather than overstuffing your limited number of travel bags.

Space-Saving Packing Tips

• Use packing cubes to separate outfits or garments for specific activities (all of your workout gear in one, for example).
• Leave items you’re very unlikely to wear at home.
• Roll rather than fold lightweight garments like T-shirts.
• Plan your outfits; this will help you determine if you have extraneous items you’re unlikely to wear.
• Pack small items last. A thin tank top that can be rolled and stuffed into any available crevice in your suitcase is an easy last-minute addition, but you’ll have more difficulty finding a spot for that bulky blazer.
• Wear layers on the plane. Wrapping that chunky sweater over your shoulders will save room in your suitcase, plus you’ll be prepared if the plane is chilly.
• Opt for travel-size toiletries or decant your favorite full-size products into smaller (TSA-approved) bottles with leak-proof lids.
• Include at least one spare outfit, underwear, and socks in your carry-on. Not only will this save space in your checked luggage, but it will save the day if your luggage is misplaced.
• Rely on versatile garments that can work with many outfits. A jacket that coordinates with any outfit is better than one that only works with certain looks.

You don’t have to stop traveling just because you’re getting older. If anything, it’s when you are older that travel means more; a lifetime of knowledge allows you to fully appreciate the new experiences you’re having. And, if not for travel, what did you work so hard for all those years?

But being older does often mean that you can’t travel the way you used to. We’re not talking about upgrading from a hostel to a proper hotel. What we’re referring to are physical limitations you might need to work around, as well as the fact that as an older individual you’ve suddenly become numero uno on a thief’s hit list.

Fortunately, there are steps you can take to protect yourself and your belongings.

Get Insurance

While travel insurance is important for people of any age, it truly is essential for older travelers who are more at risk of falling and hurting themselves, getting sick, or needing extra medication if their travel is interrupted or delayed.

“Nothing is worse than to be in a foreign land and find yourself in a situation where you have fallen or run out of medication and not knowing what to do or if you’ll be covered,” says Liz Dahl, co-founder of Boomer Travel Patrol, a boomer-centric website featuring expert advice from a variety of writers. She adds that insurance usually costs an extra $100 – $200, not a lot to guarantee that you’ll be covered if something goes wrong.

Don’t Advertise Your Absence

Though travelers assume hotels are safe places, the truth is that people with bad intentions can come and go quite easily in most hotels. But a few tactics can help older travelers, who are often seen as better targets, protect their belongings. One tip Dahl offers is this: Don’t put the “clean my room” sign on your hotel door.

“Those signs are an open invitation to let people know that the room is empty,” says Dahl. Thieves know that travelers usually leave their passports, extra money and jewelry in their rooms, and they know how to jimmy open locks. You don’t want to advertise that you’re not there. Instead, call the front desk on the way out and let them know you’ll be leaving and that they can send someone up to clean the room.

A few other hotel tips recommended by AARP include engaging the security chain on your door whenever you’re in the room, asking for a room near the elevator (more foot traffic will deter thieves) and staying away from ground-floor rooms where window entry is possible.

Watch What You Eat

Like it or not, older folks tend to have more sensitive tummies and are frequently on restricted diets. It’s understandable to want to forget those facts while away from home, but doing so could have undesirable side effects. Forget the days you could eat a plateful of heavy bratwurst in Germany or spicy vindaloo in India. Unless you want to spend more time in your hotel room than out and about, you’ll probably want to keep the heavy, spicy or cheesy items to a minimum.

Also, Dahl points out that some medications don’t interact well with certain foods. For instance, you don’t want to eat bananas if you’re on an ACE inhibitor. If you are taking any medication, call your doctor before you leave for a trip to find out if certain foods popular in your destination are off limits.

Mind Your Meds

Speaking of medicine, Steven Hanson—senior editor of Senior Travel Expert, which provides tips for seniors who like to travel independently—says senior travelers need to take as much care with their medications as they do their money and passports. Don’t pack them in checked luggage, and don’t leave them lying in the open in your hotel room. And always make sure you’ve got enough medicine to last you an extra day or two, just in case your flight home is delayed.

Hanson also advises keeping a paper with the names of any essential medicines you take and their dosages so you can try to replace them if needed. If you take a brand-name medication, write down the generic name too. Even better: Try to find out the name of the medication in the language of the destination you’re traveling to.

Keep the Bling to a Minimum

One of the perks about getting older is that you can afford things you may not have been able to when you were younger. But carrying items like nice jewelry, gold watches and fancy cameras makes you a target for thieves, especially as many ne’er-do-wells believe—rightly or wrongly—that older travelers are less aware of their surroundings, more unsteady on their feet and basically all around easier targets.

This applies to carrying cash as well. Hanson notes that, “Seniors are more likely to carry cash around … and more likely to have expensive jewelry and watches than younger travelers.”

Keep Others in the Loop

If you’re going to be traveling solo, AARP recommends that you keep others apprised of your daily itinerary, including your innkeeper or hotel concierge. Tell them where you’re going and when you expect to be back; then stick to your schedule. Keep a cell phone on you at all times.

Stay Safe on Your Feet

Beyond wearing comfortable shoes in order to get through full days of walking and touring, wearing flats will also help older travelers to stay steady on their feet. Heels, even small ones, can make you more prone to spraining an ankle or falling, Dahl said, especially if you have any balance issues.

Flats will help you stay comfortable and balanced. “They don’t have to be ugly, just flat,” Dahl added.

Baggage coverage is a very important benefit within travel insurance plans. It can provide monetary assistance when things go wrong with your luggage during a trip. There are two forms of baggage coverage: Baggage loss and baggage delay. Here’s how they work so you can make your travel insurance plans accordingly.

Understanding Baggage Loss Travel Insurance

Baggage loss insurance covers baggage that is lost, damaged or stolen during your trip. But not everything in your bags might fall under the insurance coverage.

“Depending on your insurance provider, certain items could be excluded, such as electronics, watches, silver, gold and platinum,” says Bailey Foster, a spokesperson with Trawick International, a travel insurance company. (Trawick’s policies do not exclude these items.)

If you travel with laptops, cameras and other electronic equipment, you want to make sure your travel insurance plan includes these items.

“So if your luggage was stolen or lost, you should have some protection for these items,” says Foster.

The best travel insurance plans provide $2,500 and higher for baggage loss. If your suitcase is full of flip-flops and T-shirts, this is likely much more coverage than you’ll need.

Understanding baggage reimbursement caps and benefits

The maximum coverage per person for baggage insurance on most travel insurance plans ranges from $250 to $3,000, says Steven Benna, a spokesperson for Squaremouth, a travel insurance comparison provider.

Most travel insurance policies also have a per item coverage cap of $50 to $250 (such as one suitcase or piece of clothing). This is important to note because if you have very expensive items, such as a pricey suitcase, there may be a big gap between the amount you paid for it and what your insurance compensation would be. For example, if you have a $250 per item cap and you lose your $14,500 ridge black Fendi suitcase, you’d only be reimbursed $250 for that item.

Most policies also include a “specific items” limit for expensive items such as jewelry, cameras and electronics, among other things. Benna says this amount typically ranges from $250 to $500 per specific item, but some policies can reimburse between $1,000 and $2,500 for one item.

For example, the TripProtector Preferred plan from HTH Worldwide provides an overall baggage loss limit of $2,000.

“Each item is subject to a maximum amount of $500, with a combined maximum of $1,000 for valuable items such as jewelry and electronics equipment,” explains Don Van Scyoc, a vice president with GeoBlue, which administers HTH Worldwide travel insurance plans.

Baggage loss coverage is typically secondary to other claims you can make, such as reimbursement from the common carrier (like the airline) or from a homeowners insurance claim.

If you do file a travel insurance baggage claim, it’s important to know that reimbursement may not equal the amount to replace the item with a brand-new item. Reimbursement could be the cost for repair or replacement of the item, or the actual cash value of the item, whichever is less, says Van Scyoc.

Understanding Baggage Delay Insurance

Baggage delay insurance reimburses you for expenses you have to pay because your baggage is delayed. Check the policy for the rules on the baggage delay times and reimbursement maximums.

“For example, if your luggage is delayed for over 12 hours, you can submit a claim associated with your delayed baggage if you have a Trawick International travel insurance policy,” says Foster. “On certain Trawick International plans, our benefits allow travelers to submit a claim if their baggage is delayed for eight hours.”

Arriving at your destination without your bags can put a wrench in your vacation for sure. If you are without necessary personal items, you can be reimbursed for these expenses under baggage delay coverage.

For example, if you need toiletries, a change of clothes, shoes or other necessities while your baggage is vacationing somewhere else, you can make a claim under baggage delay coverage.

Typical daily allowances for baggage delay reimbursement are in the $200 range, per person, per day. This modest allowance is designed to help pay for necessities, not replace your entire bag’s contents.

As with baggage loss insurance, baggage delay coverage is often secondary to other claims you can make, such as a claim with the airline.

HTH Worldwide’s baggage delay coverage, though, is primary. “This plan offers primary coverage for all benefits, including baggage, which means you may submit your claim first under this plan and you’re not required to go to your other potential sources of insurance coverage such as a homeowners policy,” says Van Scyoc.

Read your policy to understand per-item limits, exclusions like pricey jewelry, and also limits on the amount you can file for the luggage itself.

Baggage Insurance Benefits for Carry-on vs. Checked Luggage

While carrying on bags is more convenient, the rules for travel insurance coverage for checked luggage and carry-ons are the same.

Carrying on your bags means there’s much less likelihood of a lost or damaged bag, so you don’t need to place priority on ample baggage insurance, points out Megan Moncrief, a spokesperson for Squaremouth.

She says that baggage coverage is a relatively small benefit in a comprehensive insurance policy compared to trip cancellation travel insurance and medical benefits. “Typically, they are not a huge premium driver,” Moncrief says. “Travelers may look at these benefits when deciding between policies, but we typically don’t see this as the main reason someone is buying insurance.”

How Much Baggage Insurance Do I Need?

The amount of baggage insurance you need depends on how much you stand to lose if your suitcases are lost, damaged or stolen. Assess the value of what you’re packing (plus the value of your actual luggage) to determine what amount of baggage loss coverage you might need.

If you’re looking for ample coverage, you can find travel insurance policies with $2,500 or $3,000 in baggage insurance benefits.

Filing a Baggage Insurance Claim

Documentation is very important when filing any type of insurance claim. Keep all receipts organized, such as the receipts for what you had to buy during the time your baggage was delayed. You will also typically be required to provide the original receipts or proof of purchase of the items you want to claim when you file a lost or stolen baggage claim.

If your bags are stolen, file a report with the local authorities. If your bags are lost, be sure to get a report from the airline or other transportation supplier.

You can file a travel insurance claim using your policy number through your company’s website, the customer assistance telephone number or through the company’s app.

When it comes to processing baggage delay claims faster, some travel insurance companies have upped their game. For example, the Allianz Travel SmartBenefits feature provides quicker fixed-amount payments for qualifying baggage delays. If your luggage is delayed on a trip, it will reimburse you for $100 per person, per day, with no receipts required. If you have receipts, it will pay up to the plan’s daily reimbursement limit.

Sports Equipment for Competition and Baggage Insurance

Traveling with sports equipment for competition can present its own insurance challenges. Moncrief says most travel insurance policies do not cover reimbursement for missing a competition due to lost equipment. In fact, some policies exclude coverage for professional competition altogether.

There are, however, some travel insurance plans specifically designed for sports travel. For example, the Tin Leg Adventure plan covers trip cancellation and interruption if “you are unable to participate in a scheduled hunting/fishing expedition due to a delay of the necessary personal sporting equipment by the common carrier.”

So if you’re traveling for a competition, make sure your travel insurance policy can compete as well.

Extra Help from Travel Insurance

Travel insurance not only protects your checked or carry-on luggage, it also extends to other types of belongings when they’re lost, stolen or damaged during a trip.

“Maybe you lose your backpack or your train ticket, or your passport gets wet, you get pickpocketed and lose your wallet, or your phone gets lost or stolen,” says Lisa Cheng, spokesperson with World Nomads. “Although travel insurance won’t cover credit cards or cash, travel insurance can support you in either getting replacements or reimbursements for these things, provided that you’ve taken reasonable care of them.”