1% Movement

The Freedom to Travel Without Feeling Exhausted

Introduction

Imagine arriving in a city you’ve dreamed about visiting for years.

You want to explore the streets, walk through museums, visit local markets, climb a few hills, take photos and experience as much as possible.

But after only a few hours, you’re exhausted.

Your feet hurt.

Your legs feel heavy.

You start looking for somewhere to sit.

Suddenly, your holiday is being shaped not by what you want to do—but by what your body feels capable of doing.

That’s why fitness isn’t only about exercise.

Sometimes, it’s about freedom.

The freedom to travel, explore and enjoy new experiences without constantly worrying about whether you’ll have enough energy to keep going.

Travel Is More Physical Than We Realise

When people plan holidays, they usually think about:

  • Flights.
  • Hotels.
  • Restaurants.
  • Attractions.
  • Budgets.

They rarely think about how much walking they’ll actually do.

But travel can involve hours of movement:

  • Walking through airports. 
  • Standing in queues. 
  • Exploring city centres. 
  • Visiting museums. 
  • Climbing stairs. 
  • Carrying bags. 
  • Walking between train stations. 

If your normal day involves sitting at a desk for eight hours, suddenly walking thousands of extra steps can feel surprisingly demanding.

Building a daily walking habit before your trip can help make regular movement feel more familiar.

You Don’t Need to Become an Athlete

Preparing your body for travel doesn’t require intense workouts.

You don’t need to run marathons.

You don’t need to spend hours in the gym.

You simply need to move consistently.

Start with:

  • A 10-minute walk after dinner. 
  • A short lunchtime walk. 
  • Walking during phone calls. 
  • Taking the stairs. 
  • Longer walks on weekends. 

Small amounts of movement accumulate over time.

If you’re unsure how much activity you actually need, our guide on How Much Exercise Do Adults Really Need? provides a simple evidence-based starting point.

Build Your Walking Capacity Gradually

If you normally walk 2,000 or 3,000 steps per day, suddenly walking 15,000 steps while travelling may feel exhausting.

Instead, gradually increase your everyday activity before your trip.

You might begin by adding:

  • 1,000 extra steps. 
  • One additional short walk. 
  • A longer weekend walk. 

You don’t need to chase a perfect number. The goal is simply to make longer periods of walking feel increasingly normal.

If step goals motivate you, our guide on How Many Steps Do You Really Need Per Day? can help you put those numbers into perspective.

Comfortable Shoes Can Change the Experience

Travel often involves much more walking than everyday life.

Poorly fitting shoes can quickly turn an exciting day into an uncomfortable one.

Before travelling, make sure your shoes:

  • Fit properly. 
  • Have enough room for your toes. 
  • Feel comfortable during longer walks. 
  • Suit the surfaces you’ll be walking on. 

If you’re planning to replace your footwear before a trip, our Best Walking Shoes (2026) guide can help you compare options designed for everyday walking.

And don’t wait until the airport to wear them for the first time.

Give yourself time to make sure they actually feel comfortable.

Track Progress Without Becoming Obsessed

Some people enjoy tracking their steps while preparing for a holiday.

Seeing your daily movement increase can provide a sense of progress.

A fitness tracker can be useful if you enjoy monitoring steps and activity, but remember that the goal isn’t to achieve a perfect number every day.

The goal is to become more capable.

A tracker is simply a tool that can help you notice whether you’re moving more consistently.

Prepare for More Than Just Walking

Travel doesn’t only require endurance.

You may also need to:

  • Carry luggage. 
  • Climb stairs. 
  • Stand for long periods. 
  • Get up from low seats. 
  • Carry shopping bags. 

Adding basic strength exercises to your routine can help prepare your body for these everyday demands.

You don’t need a full gym setup.

Simple bodyweight exercises or resistance bands can make strength training much easier to do at home.

If you’re starting from scratch, our Best Resistance Bands for Beginners guide explains the different options and what to look for.

Don’t Let Your Holiday Become a Recovery Mission

We’ve all seen it happen.

Someone spends months planning a holiday.

Then every afternoon becomes:

“I’m too tired. Let’s go back to the hotel.”

Rest is part of travelling, of course.

But there’s a difference between choosing to relax and being forced to stop because you’re physically exhausted.

You shouldn’t have to spend half your holiday recovering from the other half.

Building healthier movement habits before you travel gives you more choices once you arrive.

Think About What Fitness Really Buys You

Fitness doesn’t buy you a plane ticket.

But it may help you enjoy the ticket you’ve already bought.

It can give you the freedom to say:

  • “Let’s walk there.” 
  • “Let’s explore another neighbourhood.” 
  • “Let’s climb those stairs.” 
  • “Let’s stay out a little longer.” 
  • “Yes, I’ll come.” 

That’s a very different definition of fitness.

Not looking athletic.

Not burning a certain number of calories.

Simply having a body capable of participating in the experiences you care about.

Start Before You Book the Next Trip

You don’t need a holiday on the calendar before you begin.

Build the habit now.

Walk after dinner.

Take walking breaks during work.

Use weekends for slightly longer walks.

If bad weather or a busy schedule often stops you from walking, a walking pad can also provide a convenient way to accumulate steps at home.

The earlier you start, the less your preparation feels like “training for a holiday.”

It simply becomes your lifestyle.

Your Future Adventures Are Being Built Today

Imagine yourself five or ten years from now.

Where would you like to go?

Maybe you want to:

  • Walk through Rome. 
  • Explore Tokyo. 
  • Hike in New Zealand. 
  • Visit national parks. 
  • Spend days wandering through London. 
  • Travel with your children or grandchildren. 

Those experiences require more than money and free time.

They require enough health and energy to participate.

The small walking habits you build today may help preserve that freedom tomorrow.

Frequently Asked Questions

How can I prepare physically for a walking holiday?

Start gradually. Increase your everyday walking over several weeks and include longer walks when possible. Comfortable footwear and some basic strength training can also help prepare you for the demands of travel.

How many steps should I be able to walk before travelling?

There isn’t one number that applies to everyone. Focus on gradually increasing your current activity level rather than chasing a specific target.

Should I buy new walking shoes before travelling?

Only if your existing shoes are uncomfortable or worn. If buying a new pair, use them before the trip to ensure they fit comfortably.

Can a walking pad help me prepare?

Yes. A walking pad can be useful if weather, work or limited outdoor access makes regular walking difficult.

Conclusion

Travel is supposed to expand your life.

Your health shouldn’t be the thing that makes your world smaller.

You don’t need to become exceptionally fit.

You simply want enough strength, endurance and energy to experience the places you’ve worked so hard to visit.

Start with one short walk today.

Then another tomorrow.

Because one of the greatest freedoms your health can give you is the ability to look at an opportunity and say:

“Yes. I can do that.”

Ready to Build More Freedom?

If you want to prepare your body for more walking, travel and everyday adventures, these resources can help.

📘 Free Healthy Living Starter Kit

Download the Free Healthy Living Starter Kit and discover practical, evidence-based ways to move more, build healthier habits and create a life with more freedom—one small step at a time.