We tend to fall into two distinct camps: those who stick fastidiously to their exercise routines when travelling and those who just don’t. I’m resolutely a part of the latter. My gym kit has taken a tour of the most exotic locations across the globe, failing to actually ever leave my suitcase. More often than not, I’ve returned home and taken my forlorn-looking kit out of the suitcase only to feel a familiar feeling: travel workout shame.

Perhaps my avoidance is partly justified. “For some people, a break can actually be hugely beneficial, especially if you’ve been training consistently for some time leading up to going away,” says personal trainer Luke Gouden. “But for most people, the big challenge of keeping up with fitness routines when travelling is that it tests any momentum you may have had, as well as your ability to get back on track when you return,” he says.

There’s little value in berating yourself or hurling your unused kit across the room in a flight of fury. “It sounds obvious but focus on what you can do when you’re away and the overall benefit of why staying on top of your fitness routine is important to you both mentally and physically. Mindset is everything, so remind yourself of the importance of the energy boost and endorphins you get from exercising,” Goulden says reassuringly. If fitting movement into your travelling is something you’re struggling with, here’s how to navigate it…

1. Manage your own expectations…

I start every potential trip thinking I’ll work out every morning and yet, I don’t actually do that back home. Goulden says: “Be realistic. Imagine a volume dial on a stereo that you can turn up and down. Accept that you may have to dial down your fitness routine, but not dial it completely off. Is there a way for you to maintain consistency and momentum? If so, what does that look like for you?”

That might not be a daily workout at the hotel gym or a gruelling beach run in the sweltering heat. Instead, walking a bit more each day for example when you’re away could be enough. If you find fitness tricky to maintain when you travel, perhaps just do a little bit more than you usually would, and that could be enough to spur you on to do more. Set a small goal each time you go away, and just try to hit that – anything else is a bonus.

2. Make it easy and fun

One way to find the motivation to move is to make it fun and novel. Trying a class in a new location lets you sample the local culture and have fun and it’s a great way to meet new people too. Using an app like ClassPass, which is available in 30 countries across five continents, also allows you to find classes and gyms super easily. The app automatically detects your location and shows you what’s on offer nearby – and you can use your credits and membership wherever you are. Many gym chains also offer digital workout videos so you can take your workout with you. If you can make your exercise fun and part of the holiday experience, then that’s also a bonus: “Hiking is a good option to see nature, you can enjoy volleyball on the beach in Spain, play football in Brazil, kayak in Australia and rock climb in Scotland. Each new location can have a new exciting form of activity to try,” says Adam Byrne Regional Clinical Fitness Lead for Nuffield Health.

Alternatively, says celebrity personal trainer Peter Mac, make your transport your workout. “Don’t use taxis, just – if you’re able to – walk everywhere. Walking increases your N.E.A.T (non-exercise activity thermogenesis) and is the best way to explore the place you’re in and its surroundings.”

3. Schedule it in…

You might have made restaurant reservations or have massages pre-booked, but that approach works for exercising too. Mac advises, “Schedule your workouts in your calendar like you would any other appointment. Block out one hour in your diary, in advance, so it doesn’t get taken over by anything else or so you can easily move it if something urgent comes up. You don’t necessarily need to work out for one hour but at least you have the time blocked out. When you treat your workouts like an appointment you’re prepared and committed so you’re more likely to fit it in – you wouldn’t miss a business meeting would you?” You want to ‘fail proof’ all areas.”

Not feeling a full workout? Welcome to my world. Just commit to 10 minutes with no pressure – chances are once you’ve started, you’ll keep going a little longer.

4. Bring the right kit with you…

If you’re dedicated, then you could think about taking some resistance bands with you or, as Mac advises, a skipping rope. “You can use it in your hotel room or outside if your hotel doesn’t have a gym. You can do a full body workout in 15-25 minutes – a skipping rope is great if you’re short on time,” he says. If luggage space is at a premium, chances are your gym kit might be the item you ditch first, especially if you’re just taking hand luggage. Mitigate that by packing some kit that’s super light and dries fast, and is perfect for different sports like yoga and running.

Just having a way to track your steps can help keep you motivated, but a smartwatch can also notify you when you’re due to workout, and the Apple Fitness+ app (in Apple watchOS 9) has tonnes of new ways to monitor your workouts, from the inclusion of new running form metrics (like stride length and ground contact time) to extra precise workout data and new workout experiences – perfect if you’re data-driven.

5. Take away the reasons to not do it…

Taking away any potential obstacles makes it far easier to follow through on your fitness goals, although jet lag can be tough to combat: “Turning off devices and resting can help, as does aiming for 7-8 hours of sleep per night,” says Byrne. Trekking to the hotel gym might feel like a slog, so you could even request a room that’s closer to it and laying your kit out the night before helps too. But if it’s raining, getting outside for a walk or class feels like an extra hurdle to jump (or not jump, more to the point) so bring an all-weather jacket.

Having trainers that are suitable for walking, shorter runs and the beach also means you won’t come up with kit-related excuses. Pick shoes that are water-repellant, and have all-condition traction for unpredictable weather.

6. Stay in your room…

If all else fails, make your hotel room your gym. Follow these tips from Jordan Stanford, White City House Fitness Coach, on how to work and utilise your hotel furniture. “Beds or chairs can be used for a variety of different bodyweight exercises both to increase or decrease difficulty. Most bodyweight exercises can be performed in only the space a yoga mat would take up, so even in the tightest of spaces you can still get in a full-body workout. Perform this as an AMRAP (As Many Rounds As Possible) in your given time frame…

10 Air Squats
20 Lunges (10 each side) – Or for more of a challenge using a table or chair for Bulgarian Spilt Squats.)
10 Push Ups – to modify, place hands on a higher surface such as a bed for an incline push up
20 Mountain Climbers
10 Glute Bridge – To increase difficulty position shoulders on edge of the bed and perform Hip Thrusts with feet on the floor
20 Single Leg Bridge/Thrust (10 on each side)
10 V Ups
20 Russian Twists

Don’t leave your things unattended and bring a padlock to secure your belongings while staying in a shared space.

Booking a room or bed space in accommodations that include shared community spaces can be a great way not only to save money while traveling, but also meet like-minded travelers. To save even more money, you might consider staying in a hostel dorm, where you share both sleeping space and community space.

Are hostels safe? According to a 2020 survey by Hostelworld, an online travel agency specializing in hostels, 53% of respondents opted for a shared room over a private room. Nearly three-quarters of the bookings made on Hostelworld are for dorm-style accommodations. This indicates that many travelers find shared lodging to be a safe-enough option for their trips.

Hostels have several upsides, but it’s important that you feel safe in these situations, too. Here are some hostel safety tips you can follow to make sure your trip is fun and incident-free.

1. Choose a room that locks

If you’re going to rent a private room at a vacation rental, look for a room that has a lock on the door. This way, when you leave your room, you can feel confident that other guests won’t have access to your belongings.

Some short-term rental websites share this information ahead of booking so you can make the safest decision possible. For instance, on Airbnb, you can navigate to the “Home safety” section of a listing to see if it includes the detail: “Lock on bedroom door. Private room can be locked for safety and privacy.”

If you don’t see anything mentioned, read through the reviews or reach out to the owner to ask before you book.

Consider also asking the host who has access to the apartment and/or building.

• Do all guests get a set of keys for the building entrance and front door?
• If the building or apartment has access via a secure code, who has access to the code?
• Can past guests, for example, access the property?

2. Carry a padlock for your luggage when staying in a hostel dorm

When you plan to stay in a hostel dorm, pack at least two padlocks: one for your luggage itself and one for the personal locker that you’ll ideally have access to.

Hostels come in different shapes and sizes. Some have dorms with lockers large enough to fit your entire suitcase. For example, when I stayed in a dorm at the Selina hostel in Lisbon, Portugal, I had access to three lockers: one under my bed, one above my bed and a small personal one.

However, some hostels don’t offer lockers for travelers, and even worse, sometimes the entry to group rooms may be unsecured. When I was traveling in Bariloche, Argentina, I stayed in an old hostel with both of these realities. This wasn’t an ideal scenario, but thankfully, I had a padlock for my luggage. I was still able to keep my belongings semi-secure and, luckily, didn’t have any issues.

3. Don’t leave your stuff unattended

If you’re staying in a shared space, try not to leave your things unattended or outside of a secure locker, even if it’s just in your room. In a hostel dorm, if you leave your purse, phone, passport or laptop in the room while you’re not there, you’re taking a risk.

If something is stolen, it may be difficult to figure out who took it; the culprit could be a departing guest, someone who’s visiting another guest, etc. It’s better to avoid this scenario altogether by never leaving your belongings unattended or unsecured.

4. Leave your valuables at home

According to a 2019 survey by insurer Jewelers Mutual Group, 20% of people have had their jewelry lost or stolen while traveling, and only 1% ever recover their jewelry. This is an unfortunate position to be in and can definitely ruin your trip.

When on vacation, you’re better off not packing your valuables at all — especially if you’re staying in a hostel dorm or room in a group short-term rental. The last thing you want to worry about while on vacation is having an expensive watch or purse get stolen and filing an insurance claim.

If you like wearing fine jewelry, purchase some costume jewelry or a cheaper alternative ahead of your trip. Or better yet, purchase something local at your destination — you’ll look good and have a new piece of jewelry with a memory attached.

5. Get travel insurance so your belongings are covered

Speaking of theft, there are additional steps you can take to protect your belongings while traveling. Before you leave, consider purchasing a travel insurance policy. Many credit cards provide complimentary trip insurance, so if you have a travel card, find out if these perks are included.

Travel insurance policies include a baggage and personal items loss benefit, which provides reimbursement for lost, stolen or damaged luggage. Look for policies that cover your belongings on the entire trip, as some policies may cover only your luggage while you’re traveling with the common carrier (that is, flight, bus, train, etc.).

Often, the baggage and personal items loss benefit will have a total item limit, a per-item limit and a specific item limit. Check the list of exclusions in the policy fine print so that you’re aware of what is and isn’t covered.

Protecting yourself while staying in a shared space

Staying in a hostel dorm or room in a short-term vacation rental is an easy way to save money while traveling. If you’re staying in a hostel dorm, bring two padlocks so you can secure your belongings. If a vacation rental is your preference, search for bedrooms that have locks on them.

Don’t leave your things unattended or unsecured when you’re not in the room and avoid traveling with valuables to avoid being the victim of theft. If you’re concerned about theft of any of your items, even less valuable ones, travel insurance can help give you peace of mind.

Exploring the wonderful natural beauty of Iceland doesn’t have to mean emptying your wallet. Despite its reputation for being on the pricier side, Iceland offers a treasure trove of experiences that don’t cost a dime.

Whether you’re hiking through pristine trails or exploring geysers, some of Iceland’s core tourism experiences can be enjoyed without the need for running up a massive credit card bill.

From its breathtaking landscapes and cascading waterfalls to its unique geothermal phenomena and dancing northern lights, Iceland’s natural wonders are largely accessible for free.

So, with some careful planning and sensible decisions on transport and accommodation, it’s possible to enjoy the best of Iceland for cheap.

What’s Expensive In Iceland?

Although Iceland isn’t completely barren, its complex geography means that not much is actually made in the country. Iceland’s primary production is geothermal energy, widely available, which lowers the cost of power and heating for all islanders.

However, most products aside from some meats, fish, and wool are imported, which drives up costs for everything else. This increases local salaries, which, in turn, increases costs for tourists.

Hotel accommodation, meals, and souvenirs will all cost significantly more than most travelers might expect. In fact, the cost of living comparison site Numbeo currently lists Iceland as 6.9% more expensive than Norway, a country often perceived as Europe’s most expensive.

Another issue for tourists is that it’s not always easy to assess value in Iceland due to the difficulty in calculating exchange rates.

For example, at the time of writing, 1,000 Icelandic krona is worth $7.25. That makes figuring out the true cost to you of something priced at, say, 17,500 Icelandic krona, requires some serious mental gymnastics.

Iceland’s Natural Attractions

As tempting as it is to get a selfie at the Blue Lagoon for bragging rights, entry to the world-famous site costs up to $100 in high season. But much of the reason for the attraction’s fame is simply clever marketing.

Save your money and visit a much cheaper alternative, where you’ll enjoy a very similar experience.

Iceland is jam-packed with fantastic natural attractions that cost nothing except the means of getting there. The country’s landscape is a patchwork of waterfalls, geysers, hot springs, glaciers, volcanic landscapes, and stunning coastlines that are accessible without admission fees.

Waterfalls: Don’t miss the chance to see some of Iceland’s most famous waterfalls such as Seljalandsfoss, where you can walk behind the cascading water, and Skógafoss, known for its sheer size and beauty. Both are located along the south coast and are easily accessible from the main road.

National Parks: Iceland’s national parks, including Thingvellir, Vatnajökull, and Snæfellsjökull, offer a plethora of sights and activities at no cost.

Thingvellir National Park, a UNESCO World Heritage Site, is a unique place where you can walk between two tectonic plates. Vatnajökull National Park boasts Europe’s largest glacier, where you can marvel at ice caves, glacial lagoons, and dynamic landscapes.

Geysers: Although volcanic eruptions aren’t an everyday occurrence, geysers are one of the visible indicators of Iceland’s volcanic activity hiding just below the surface. The Geysir Geothermal Area, home to the Strokkur geyser, which erupts every few minutes, is another must-visit site that’s free to access.

Hiking trails: Iceland is a hiker’s paradise, offering countless trails that cater to all levels of experience. Hike the trails around Landmannalaugar to see its multicolored rhyolite mountains and lava fields, or explore the dramatic landscapes of the Fimmvörðuháls glacier trek.

Northern lights: From September to early April, the northern lights can often be seen in Iceland. Patience and clear skies are essential for this unforgettable experience, and you’ll increase your chances by heading north.

Iceland Budget Travel Tips

The best approach when visiting Iceland is to be prepared to pay for the things that matter to you, but take advantage of savings when and where they are available. As with most ways of cutting the cost of travel, this involves some advance planning.

Book Rental Cars Well In Advance

Renting a car is often seen as a necessity for exploring Iceland’s vast landscapes, but it can also be one of the biggest expenses of your trip.

To save money, book your rental car several months in advance, especially if you’re traveling during the peak season. Prices can double or triple closer to your travel dates, that’s if vehicles are even available.

Additionally, consider renting a smaller, more fuel-efficient car, as gas prices in Iceland are high. Compare prices across different rental services and look for deals that include insurance and/or don’t limit mileage, as this can significantly reduce your overall spending.

Consider Organized Tours

While it may seem counterintuitive when trying to save money, in some cases, joining organized tours can actually be more cost-effective than going it alone, especially for remote or hard-to-reach areas or for non-drivers.

Tours can provide value by including transportation, admission fees to attractions, and sometimes even meals. Group tours can also offer insights and access to experiences you might miss out on otherwise.

Solo travelers can benefit most from such tours, as there’s no-one to split costs such as rental cars with when traveling alone. If you’re not keen on group travel, look for small group tours for a balance between cost and personal experience.

Travel Off-Peak

Iceland’s peak tourist season runs from June to August. Traveling outside these months not only means fewer crowds but also lower prices and better availability on accommodation, car rentals, and some activities.

Consider visiting in the shoulder seasons—spring (April to May) or autumn (September to early October)—when the weather is still relatively mild.

The long winter season (late October to March) offers its own unique experiences, such as ice caving and the potential for northern lights, but prepare for shorter days and colder, more uncertain weather.

Consider Self-Catered Accommodation

To further cut costs, opt for self-catered accommodations such as Airbnb rentals, hostels with kitchen facilities, or camping during the warmer months. This allows you to save on dining out by cooking for yourself. On a longer trip, these savings can really mount up, even if your accommodation costs a little more.

Remember, tap water in Iceland is some of the cleanest in the world, so instead of spending money on bottled water, bring a durable water bottle that you can refill anywhere.

Conquer any preflight jitters with these expert tips from pilots, flight attendants, and therapists.

If the idea of flying makes you nervous, you’re not alone. Thankfully, there are a few simple steps you can take to alleviate anxiety before or during your next flight. Learning more about aircraft technology, choosing the right seat, or distracting yourself with an epic movie marathon on the plane could all make a difference. But if fear of flying is really holding you back, it’s worth considering therapy.

While a clinical diagnosis of aviophobia is pretty rare, general anxiety about air travel is far more common. Some fliers are worried about being in an enclosed space for too long, others dislike heights, and a select group are terrified they might accidentally open a plane door mid-flight. Whatever your trigger may be, these expert tips from pilots, flight attendants, and therapists can help you overcome your fear of flying.

Investigate the root of your fear.

More often than not, it’s not the flying itself you’re actually afraid of — that’s why it’s important to analyze your anxiety before you try to overcome it.

“When people come in wanting to address a fear of flying, they will often say that they know flying is a safe form of travel and this may make sense to them in a rational, logical way,” says clinical psychologist Dr. Rebecca Hoffenberg of NY Health Hypnosis & Integrative Therapy. “The problem is that their body has formed a response pattern where airplanes have become associated with anxiety.”

Licensed therapist Jules Jean-Pierre of Therapeutic Health Counseling suggests that the more common fears associated with flying are the fears of dying, small spaces (claustrophobia), motion sickness, getting COVID-19, and judgment from fellow passengers, among others. Once you figure out what triggers your anxiety about flying, you can focus on overcoming that specific trigger.

Demystify turbulence.

Turbulence is nothing more than wonky wind currents that cause planes to bobble a bit, not at all unlike driving on a bumpy road or sailing on a choppy sea. But seriously, there’s no need to worry — planes are specifically designed to handle and minimize turbulence.

“When you look out your window and see the wing bobbing up and down as the plane experiences turbulence, don’t fear that the plane is about to come apart,” says United Airlines captain Korry Franke. “Instead, be thankful, because those flexing wings are like shock absorbers working to smooth out the bumpy ride on a dirt country road.”

Plus, these days, technology is used to predict areas of turbulence so that pilots can avoid them and provide the smoothest ride possible.

Learn about built-in safety features.

“Airplanes are mystical — albeit commonplace — machines. They make strange noises and provide unique sensations. They’re complex. And they operate in a system with few parallels to what people know and understand,” says Franke. So comfort yourself by learning how planes are designed to withstand emergencies. Preparedness is key in any emergency and knowing that you’re equipped to handle different scenarios may help ease any worry.

It’s also helpful to do some research about air circulation on planes to help alleviate your fear of contracting COVID-19 (or any other contagious illness) on a flight. According to the International Air Transport Association (IATA) website, fresh air is continually pumped into the plane — the cabin air is refreshed every two to three minutes — and any recycled air is pushed through HEPA filters that remove 99.9 percent of impurities, including bacteria and viruses. Plus, as the Federal Aviation Administration’s website states, the air in a cabin typically flows from the ceiling to the floor, not from front to back, so contaminants are not usually swirling around.

Study plane crash history.

It might sound counterintuitive, but arming yourself with knowledge of past aviation incidents might help you feel more at ease on a flight. Try watching a show like Mayday (also known as Air Disasters), which educates viewers about plane crashes — it’ll tell you what went wrong, why it went wrong, and how the industry has changed to prevent such an incident from happening again.

You can also watch videos of all the tests planes must undergo before being approved for flight, from stress tests that show how much wings can bend to extreme flight tests that push the limits of an aircraft. Spoiler alert: planes are really tough.

Talk to your flight attendants.

Flight attendants are always there for you. “We are your best advocate. We will continue to check up on you and see how you are doing to make sure you feel good during your flight,” says flight attendant Jennifer Jaki Johnson, founder of travel wellness brand WellMiss. “We are trained to handle fainting, hyperventilation, and a list of various health incidents that may occur on the plane.”

They’re also air safety experts. Flight attendants are required by airlines to do in-person training once a year (supplemented with regular online training) to ensure they’re up-to-date on emergency procedures. “Our number one priority is to ensure the safety of our passengers,” says Johnson. “So, know you are in good hands.”

Take a flying lesson.

“I truly believe people generally aren’t fearful of flying; they’re afraid of what they don’t know, or they’re afraid of being out of control,” says Franke. Eliminate the mystery by taking a flying lesson — if not in a real plane, then at least in a simulator. That way, when you get on your next flight as a passenger, you’ll have a much more thorough understanding of how a plane works.

Pick a seat that helps you avoid your trigger.

One of the few things passengers do have control over on a flight is seat selection. Once you’ve determined the root of your fear, choose a seat that helps minimize your triggers. It might even be worth spending extra. If you’re afraid of heights, stay away from the windows. Conversely, if being aware of what’s going on outside helps keep you calm, park yourself in a window seat. Aisle seats can be helpful for those who feel claustrophobic or restless and need to move around — upgrading to business or first class could be helpful there, too.

Visualize the trip before you leave home.

Mentally going through the motions of air travel and creating a plan can also reduce your fear. “Perhaps the person starts by engaging in active imaginal strategy, simply walking through, in their head, the steps to leaving their home, traveling to the airport, and imagining themselves waiting for the flight, being greeted to board the flight, and how they could actually enjoy the flight,” suggests Rodney Luster, a psychotherapist and senior director at the University of Phoenix College of Doctoral Studies. If you’re not familiar with the process, enlist the help of a friend or family member who travels regularly — they may be able to coach you through the steps.

See a therapist.

If your fear is truly paralyzing, you’re probably best off seeking professional help. “Mental health professionals can help individuals overcome a fear of flying through the use of cognitive behavioral therapy and exposure and response prevention,” says Dr. Rachel Kutner, psychologist and founder of Central CBT. Medical doctors can also prescribe anti-anxiety medication, which can certainly help nervous fliers.

Find a distraction that works.

Some people can get lost in a good movie or podcast, which could distract them from the fact that they’re flying, but it’s not that simple for everyone. Travel writer Nicole Ratner suggests finding an engaging activity that will take your attention away from the anxiety. “So, for instance, I am left-handed, and when any turbulence begins, I will take out a piece of paper and use my opposite hand to write my name over and over again. It helps keep my brain sharp and focused on what’s in front of me to distract me from the fear.”

Use grounding or breathing techniques on board.

“Grounding oneself helps a person get out of their head and focus on their surroundings. When a person grounds, they become aware of their five senses in their environment,” says licensed psychotherapist James Miller, who hosts the Lifeology radio show. “For example, what do I hear around me? Let me feel my toes in my shoes, my hands on my pants. What do I smell? Taste? See? When a person focuses solely on their senses, it helps reduce the anxious thoughts and causes them to stay present in the moment.”

Miller also recommends using breathing techniques to reduce anxiety, such as box breathing. “This allows a person to maximize their breath instead of allowing the fear and worry to increase their heart rate and potentially cause a panic attack,” he says.

Do it anyway.

Exposure therapy really is a solid way to confront a phobia, according to some experts. “Exposure allows a person to come into contact with the feared stimulus and disprove their exaggerated, irrational cognitions surrounding the fear,” says Dr. Kutner. Avoidance, on the other hand, only makes fears worse. So, if you really want to overcome a fear of flying, the best thing you can do for yourself is to get on a plane. Start small with a very short flight, then gradually work your way up to longer ones.

Travel with a trusted companion.

If you’re going to tackle your fear head-on, a little personal support can go a long way. “Rely on a trusted travel companion to come with you on the flight. Be honest about your fears and share what you think may be helpful for you if you start to feel afraid,” says Gina Radice-Vella, chief psychologist at Jersey Shore University Medical Center.