A Simple Tool for Workouts While on Vacation
By Stacey Mann, CES, CPT
Fitness Director and Program Creator, 2Unstoppable
Are you planning a vacation this summer?
Every August, my family and I find a fun place to visit for at least a week. While we often plan hikes and other activities, travel can disrupt our usual exercise routines. If you have recently returned to movement or have an established routine, you don’t have to leave it behind when you travel.
Simple, intentional exercises can help reduce stiffness, improve circulation, and maintain strength—with little to no equipment—so you can keep feeling good while you’re away.
Combating Stiffness While Traveling
While the goal of vacation is to enjoy your trip—not to “keep up” with a workout plan—it’s still important to move your body in ways that help you feel capable and comfortable.
Long car rides, flights, or days spent sightseeing can leave muscles tight and joints achy, particularly in the shoulders, hips, and back. Just a few minutes of light resistance work can help counteract stiffness, support posture, and remind your body how to move well—without requiring a full workout session.
The Exercise Tool Hiding in Your Hotel Room
One of the most versatile tools is something you already have: a bath towel.
Used like a resistance band, a towel allows you to control how much tension you use, making each exercise easy to modify based on how you feel that day. This can be especially helpful if you’re managing fatigue, neuropathy, or limited mobility.
These exercises are meant to fit seamlessly into your day—before breakfast, after a long travel day, or as a gentle reset in the evening.
Think of them as movement “snacks”—short, supportive moments that help you feel stronger and more at ease as you enjoy your time away.
Your Bath Towel Exercise Routine
Try two sets of 10 repetitions of each exercise, resting as needed. All you need is a bath towel or hand towel. If you don’t have a towel available, a pair of leggings or a sweatshirt can work just as well.
Squat with Overhead Press
Hold a twisted bath towel with both hands at chest level, palms facing down. Sit back into a squat, loading your weight into your heels. As you stand, press the towel overhead while pulling it tight for resistance.
Modification: If overhead movement is uncomfortable, press forward instead. You can also perform this seated by sitting back into a chair.
Bicep Curls
Hold a twisted towel with palms facing up, hands about shoulder-width apart. Start with elbows slightly behind your body and curl the towel toward your shoulders, squeezing to activate the biceps.
This exercise can be done seated.
Triceps Kickbacks
Anchor one end of the towel at your hip with one hand. Hold the other end with your opposite hand. Hinge slightly forward and extend your arm back, turning your pinky toward the ceiling.
Repeat, then switch sides.
This can also be done seated.
Front Lunge with Forward Press
Hold the towel at chest height. Step forward into a lunge while pressing the towel forward. Move slowly and focus on balance.
Alternate legs or complete one side at a time.
Side Lunge with Lateral Raise and Towel Pass
Hold a small towel in one hand. Step out into a side lunge while raising the opposite arm to shoulder height, squeezing the towel. Return to center, pass the towel to the other hand, and repeat on the other side.
Leg Stretches
Lie on your back and place one foot in the center of the towel. Hold each end and gently lift your leg toward the ceiling, flexing your foot. Slowly lower and switch sides.
Hold each stretch for about 30 seconds.
Final Thought
Movement on vacation doesn’t have to be structured or time-consuming. Even a few minutes can make a meaningful difference—helping you stay comfortable, capable, and connected to your body wherever you are.