Are You in Travel Shape?

Do you want to travel but hesitate due to your mobility or fitness level? Are you unsure if you will be able to keep up with your travel companions or tour group? In this post, we will discuss what it means to be in “Travel Shape”. You will be able to identify your strengths and weaknesses, what areas would benefit from improving and who to see to improve them. As a bonus, I will also send you my free How-to Get into Travel Shape guide (see the end of this post)! Are you ready to get into travel shape? Here we go!

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Disclaimer: I am a physical therapist but not your physical therapist. The information in this post is not medical advice. Please see your primary care provider before starting an exercise program. A physical therapist will likely be able to help you with your travel goals in terms of mobility so start there if you are unsure what you need!

Review your Travel Shape

Assess your Current Fitness Level

Take some time to think about your overall mobility and fitness level currently. If you left for a trip tomorrow, how would you do? Do you want to learn how you mobility compares to your age-matched peers? Read our How is my Mobility for Travel post.

Below, I have included questions for you to reflect upon in four mobility categories: Standing, Walking, Stairs, and Getting Up/Down (in/out of cars or chairs). Click on each tab on the left below for questions to consider in each category.

Standing
Walking
Stairs
Getting Up and Down

Standing: Questions to Consider:

How long are you able to stand at a time?
When do you start shifting your weight?
What causes you to sit down? Fatigue? Pain?
Can you stand for longer periods of time if you can hold onto something?

Walking: Questions to consider:

What distance can you walk at a time?
What duration can you walk at a time?
Do you walk in a straight line or do you feel that you veer or stagger?
Do you walk more easily and/or for longer distances when you use a walking stick or hold onto someone?
What causes you to stop and rest? Fatigue? Pain? Fear of Falling?

Stairs: Questions to Consider:

How many stair steps or stair flights are you currently able to climb?
Do you need to hold on to a railing or two?
Are you able to step reciprocally or do you take one stair step at a time?
Can you step up onto a curb without difficulty?
Do you have hesitation about descending stairs?
What limits you climbing stairs? Fatigue? Weakness? Fear of falling? Pain?

Getting Up and Down: Questions to Consider:

How difficult is it to get out of a car?
Does the height of the car matter?
Are you able to stand up from any seat in your home or do you select the higher seats to avoid difficulty getting up?
Do you have difficulty getting up from a dining table at home or at a restaurant?
Do you “plop” down when sitting down into a chair, couch or car?

Reviewing your Last Trip

Reflect on the last trip you took. Think about what was challenging for you. Was it standing in museums, walking between sites or getting in and out of taxis? Did you rely on other people to carry your luggage or to go up stairs? Do you remember it being more difficult each day to be as active as the day before? Did any of your past aches and pains come back again? If you have identified some activities or areas that were consistently challenging, they may be what you want to address.

What your next Trip Requires

If you already have another trip planned – what will it require from you in terms of mobility? How does it compare to the challenges you may have had on your last trip? If you do not have another trip planned, relate this to a trip on your wishlist.

If your next trip is with a tour company, know what you are expected to be able to do. This may include carrying your own luggage, getting on/off a tour bus, going on a multiple-hour walking tour, etc. Check the tour company’s website or any information you have already received. Contact them for more information if they do not give a comprehensive overview of activities and mobility requirements.

Stair entrance to Metro Station in Paris

Assessment

Now that you have thought about what your next trip or wishlist trip requires from you, it is time to identify areas to work on. What do you think will be the most challenging part? Will it be walking, standing, stairs, or getting up/down? It may also be a combination of these. It may also be the fact that you will need to be active multiple days in a row.

Compare the mobility requirements/physical activity requirements for your upcoming trip and your current ability. What are the top areas you need to work on? If you have identified areas that you do not think you can improve, i.e inability to lift luggage due to chronic back issues, you may want to look into companies or hotels that will do the lifting for you.

Also assess why these items are challenging for you. Are you limited due to fatigue? Do you feel that your challenges are due to muscle weakness? Is balance making things more difficult or is pain limiting what you want to do? What holds you back from being in your ideal “Travel Shape”?

If there are multiple categories you want to work on, consider what is most important for your next trip and focus on that area. You will likely see crossover in terms of improvement into other categories.

Woman Exercising in Gym Setting, one way to get into "Travel Shape".

Plan for Getting into Travel Shape

Based on what you have identified is challenging for you and why, how are you going to improve upon them?

If other medical diagnoses or comorbidities are the cause, seek out your primary care provider and discuss what can be done. This may also lead to seeing other providers. Read our post on which medical provider to see to improve your mobility.

If your limitations are due to limited endurance and/or muscle weakness, starting an exercise plan focusing on your challenge areas will help! This is where a personal trainer could help develop a plan for you and you could continue seeing them if you have difficulty staying motivated. If you have medical complications or past musculoskeletal injuries, I would recommend seeing a physical therapist first so you can learn what exercises and types of fitness are best for you before starting with a personal trainer. To read more about when to see a physical therapist or a personal trainer, read our post.

Next Steps

Now you have reviewed and assessed what aspects of travel are difficult for you and why. If the why warrants seeing a healthcare provider, you have identified that in your plan. If you are not meeting your definition of being in “travel shape” due to muscle weakness, limited endurance, low physical activity, your next step is to get my guide for Getting into Travel Shape!

I have designed this free guide for you. It covers how to get into travel shape, from improving your standing tolerance, walking and stair ambulation. I have also included ways to stay motivated and tips to easily fit more activity into each day!