For physicians working locum tenens or travel assignments, maintaining physical fitness while constantly on the move can be challenging. Moving between different locations, adjusting to new routines, and managing long shifts can make maintaining physical fitness a challenge. Yet staying healthy and fit is essential—not only for overall well-being, but also for the energy and resilience needed to deliver quality patient care.
Here are some practical, travel-friendly fitness tips tailored for physicians on the go.
1. Schedule Your Workouts
A busy schedule makes it easy to overlook workouts. Treat exercise as a non-negotiable appointment. Analyze your weekly schedule in advance and identify windows for physical activity. Whether it's an early morning run or a quick gym session between shifts, scheduling increases the likelihood of follow-through.
2. Make the Most of Hotel Gyms and Nearby Fitness Centers
When choosing accommodations, prioritize hotels with fitness amenities like gyms, pools, or yoga classes, or opt for locations near national gym chains. Many fitness clubs offer 24/7 access and reciprocal memberships, allowing traveling physicians to work out across the country. Even a 20–30-minute session of cardio or weight training can help maintain fitness and boost energy. Some hotels partner with local gyms, offering complimentary or discounted access to guests—always check for these options when booking your stay.
3. Pack Travel-Friendly Equipment
Packing lightweight fitness equipment, like resistance bands, a jump rope, or a portable yoga mat, allows for flexible workouts wherever you are. Resistance bands are highly versatile—they take up minimal space and can be used for a full-body workout. A jump rope provides a great cardio workout in a small space and can be a quick option when time is tight.
4. Try Bodyweight Exercises
Bodyweight exercises are perfect for travel—no equipment or dedicated space required. Consider adding exercises like squats, lunges, push-ups, and planks to your routine. You can create a simple circuit workout, combining exercises to target different muscle groups. For instance, a circuit of 10 push-ups, 15 squats, 20 lunges, and a 30-second plank, repeated three times, provides a full-body workout in under 20 minutes and without any equipment.
5. Embrace Short Workouts When Time is Tight
Even a 10-minute workout is better than none, especially on days with tight schedules. High-intensity interval training (HIIT) is a time-efficient option. Short bursts of activity, like sprinting or intense cycling followed by a brief rest period, can improve cardiovascular health, strength, and endurance in minimal time. Try incorporating HIIT workouts a few times a week when you’re short on time.
6. Walk Whenever Possible
Walking is an excellent way to maintain physical activity, especially when structured workouts aren’t feasible. Use opportunities throughout the day to walk more—choose stairs over elevators, park farther away, or take a brisk walk on breaks. Walking also offers a chance to explore new locations, making it both a practical and enjoyable fitness option.
7. Prioritize Nutrition on the Road
Staying fit isn’t just about exercise; nutrition plays a crucial role. When traveling, it’s easy to rely on fast food or quick snacks. Instead, try to plan. Pack healthy snacks like nuts, fruits, or protein bars, and choose nutritious options when dining out. Opt for lean proteins, vegetables, and whole grains when possible, and stay mindful of portion sizes. If you keep a clean diet at home, don’t let travel be an excuse to let your guard down.
8. Stay Hydrated
Dehydration is common when traveling and can lead to fatigue, decreased focus, and even overeating. Aim to drink water consistently throughout the day, especially during long shifts. Carry a reusable water bottle and set reminders to take small sips regularly. Remember, alcohol is dehydrating – another reason for moderation.
9. Get Quality Sleep
Sleep is essential for physical and mental recovery, yet it’s often disrupted by changing time zones, new environments, and irregular schedules. Improve sleep quality by establishing a pre-sleep routine to wind down—limit screen time, use blackout curtains, and avoid large meals before bed. Rest is critical to staying fit and energized on the job, aim for 7-8 hours of sleep per night.
10. Set Realistic Goals and Track Progress
Because travel can make it difficult to stick to a fitness routine, setting small, realistic goals can help maintain motivation. Whether it’s hitting a daily step count, completing three workouts per week, or drinking enough water each day, tracking progress keeps you accountable. Use a fitness app or a simple notebook to log your activities and track your health metrics over time.
Staying Fit for a Healthier Career
For traveling physicians, fitness is more than a personal goal—it’s an investment in career longevity and quality of life. By incorporating these tips, you can maintain your fitness and wellness even on the road, ensuring you stay at your best, both for yourself and your patients.
Dr. Dan Field, Chief Medical Officer at MDstaffers, brings over 30 years of clinical and executive experience to his role, guiding clinical quality and provider satisfaction across the MDstaffers network. Certified by the American Board of Emergency Medicine and with active practice experience in diverse healthcare settings, Dr. Field offers practical, solution-oriented insights to help physicians thrive on the road and at every stage of their careers.
