There’s no feeling like vacay mode–swapping Zoom screens for ocean views and dinner prep for happy hour. And while there’s a unique bliss in letting our inboxes fester, there are some parts of normal life that we’d rather not abandon completely—namely, our workout habits. It’s not about a strict #nodaysoff attitude but, rather, how exercise makes us feel physically and mentally.

Take it from Peloton instructor and frequent flyer Tunde Oyeneyin. Travelling for both work and pleasure, the New York-based athlete has recently been to destinations including Australia, France, England, Nicaragua, the Maldives and the U.S. Through it all, she always makes “me time” for movement. “I love to stay active while travelling not only because it keeps me connected to the work I do but also for my mental state—so I still feel connected to myself,” she says. “I’m a Sagittarius, and I love being spontaneous, but in terms of what I’m eating or the way I move, I love knowing what to expect.” Fortunately, there are tons of smart, easy ways to add exercise to your itinerary.

On Flight Days

Maybe it’s the frenzy of security lineups or the recycled air on the plane, but long travel days tend to leave us feeling about as fresh as that cardboardy muffin they serve on board. And though an intense workout is the last thing anyone needs on an already hectic day, small hits of movement can help you feel a little less sluggish.

“Never discount the walk,” says Oyeneyin. At the airport, she skips the moving walkways and picks stairs over escalators when her carry-on isn’t too heavy. “I look at the struggle as an opportunity to spark my heart rate and get in a little dose of a workout,” she says.

Another “opportunity” Oyeneyin is keen to make the most of is shopping at the gate. “I call it my ‘walk-spend workout,’ and as far as I’m concerned, shopping gets your heart rate up,” she jokes. “Anything to get me up and moving so I’m not sedentary for a full day.”

For a more formal workout, airports are answering the wellness trend’s call with free yoga rooms at Chicago O’Hare, Dallas Fort Worth, San Francisco International and others; a GoodLife gym in Terminal 1 at Toronto Pearson; and a drop-in health club (with a pool!) at the Fairmont hotel inside Vancouver’s airport. If you’re staying at YVR overnight, you can book Fairmont’s Fit on the Fly Suite, which comes complete with a Peloton bike, a bench with weights, a yoga mat, a balance ball, workout gear (something Fairmont offers guests at all of its locations) and even in-room hydrotherapy, which consists of a hot shower with essential-oil steam followed by a cold plunge.

After takeoff, Oyeneyin switches her focus to meditation and adds some light stretching to help with circulation. “You can do body rolls from side to side in your seat to open up the hips and get the blood moving,” she says. For an energy reset at her destination, Oyeneyin swears by the Peloton app, “even if it’s a 10-minute core class to turn on the entire body or, depending on when you land, a 30-minute walk class while you’ve got someone in your ear guiding you.” Bonus: Heading out into the sunshine can help your body adjust to a new time zone.

DURING THE TRIP

If your goal is to stick to your workout routine while you’re away, make it part of your plans, says Oyeneyin. “Log your workout into your schedule and respect it just like everything else you respect in your calendar that day.” She also recommends inviting your travel mates to join in so you can lean on each other for accountability throughout the trip.

It can be as simple as hitting the fitness centre at your hotel or resort—and should you ever bump into Oyeneyin, be ready to join an impromptu class. “People tend to get nervous when they see me in a gym—I think they think I’m critiquing them, but once I invite them in, it changes the energy entirely and is really fun,” she says. Perhaps the next best thing to a chance Oyeneyin encounter are Peloton Gym workouts, which launched earlier this year (and are available in the free version of the app). Instead of doing the usual instructor-led video classes, you can move at your own pace following a written-out plan (with help from onscreen timers and demo videos) designed by your fave instructor.

There’s a lot you can do without leaving your room too. “I like to take resistance bands with me when I’m on the road,” says Oyeneyin. “They’re light, easy and affordable.” Many hotels supply yoga mats—just ring up the front desk and ask to have one brought up. You can also hold on to a desk or the back of a chair for a good barre workout.

Low on time? Look for ways to make the workout part of your itinerary, whether that’s by touring buzzy boutique studios or—Oyeneyin’s latest obsession—hitting the pavement. “I was just in London with my teammate Jeff [McEachern], and I said, ‘Hey, I only have two hours of free time—let’s go for a half-marathon and see all the sites.’”

Ultimately, it’s about doing something that feels good to you. “If you have 10 minutes to get in a dance-cardio class where you just dance around the room, take that—don’t make it something that’s a pain point,” says Oyeneyin. “Life is short; enjoy the vacation.”

PACKING LIST

SHOP

Amp up your squats, bicep curls and more with extra resistance from these carry-on-friendly bands.

SHOP

Tune into your guided workout or pump-up playlist and control playback without having to pull out your phone. (The improved noise cancellation comes in handy for inflight naps too.)

SHOP

Save on luggage space with stylish sneakers that can go from gym to run to wine bar.

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How Can I Look Less Tired?
How to Spend 48 Hours in Vancouver
10 Places to Travel Based on Your Favourite Movies and TV Shows