Getty ImagesManuel Sulzer

When you’re traveling, your exercise routine is bound to suffer if you’re not careful.

You might find yourself in an unfamiliar setting without access to a gym, or maybe your itinerary doesn’t have any extra time for your typical hour-plus workout. You’re probably indulging in the best the local cuisine has to offer, or living on an inconsistent diet of ready-made calorie bombs. Either way, a trip — whether it’s meant for business or pleasure — can throw a wrench in your fitness plan if you’re not willing and able to adjust.

As a fitness fanatic writing from the halfway point in a year of constant travel, I am of your suitcase-lugging, protein-devouring ilk, and I know that fusing travel and fitness is no small challenge. Luckily, we live in an age when there are an ever-growing number of tech tools to make your workout as mobile as your rolling carry-on luggage.

To that end, here are five apps that can help you keep up your healthy lifestyle while you’re jet-setting or living out of a suitcase on the road.

1

MyFitnessPal by Under Armour

Free

Web, iOS, and Android

In my experience, no single tool has been more helpful than MyFitnessPal. When it comes to tracking calories, this app makes it easy — especially because its massive food database often includes products that you’ll find abroad.

Recording the nutritional values of what you buy to eat is even easier with a built-in barcode scanner, which removes the laborious process of manual input.

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2

Map My Run by Under Armour

Free, with in-app purchases

iOS and Android

There are a variety of solid apps for tracking runs and other workouts, but MapMyRun is great for two reasons. First, because it can be linked with the aforementioned MyFitnessPal allowing you to import workout results to your calorie tracker, making for a more accurate daily intake/burn rate.

Second, because it offers a ton of user-created route suggestions for cities and destinations spanning the globe. It’s a great way to get to know an unfamiliar city. Think of it as your digital, running tour-guide.

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3

Sleep Cycle

Free, with in-app purchases

iOS and Android

Nothing wreaks havoc on your mental and physical health like bad sleep, and nothing disrupts your sleep patterns like crossing time zones or spending long periods of time in transit. Sleep Cycle helps to get you back on track.

Just put your phone on a nightstand or under your pillow, and the device’s microphone or accelerometer will pick up your movements to track your rest. The app will then wake you at the optimal time in your lightest sleep phase, so you feel fully rested.

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4

Aaptiv

$14.99/month, $99/year

iOS and Android

If you want to diversify your workouts on the road, the best way to break out of the routine of pushups and situps is to turn to a professional. Problem is, you can’t always drop in to a fitness class on the last minute — so just carry your trainer around with you.

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Aaptiv offers “thousands” of audio based workouts in a variety of disciplines, from running to yoga to strength training, led by master group exercise instructors. You’ll have to pony up a monthly fee to access the content — but if you find the right program, the app could become your go-to workout when you’re at home, too.

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5

Sanctifly

Starts at $50

iOS and Android

If you’re a really fancy frequent flier, you can give Sanctifly a shot. The app is an exclusive service that links business travelers to a network of gyms and wellness options spanning 90 airports and 200 other locations and growing. It allows you to pop in for a workout on-the-go at gyms pre- and post-airport security, and at airport hotels and other conveniently located fitness opportunities.

To join you need a business email address — and a good amount of money you can throw at the membership fee. One time use of the app costs $50, and membership packages stretch up to $500 for more access.

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6

Last Minute Tips

Now that you’ve got all the apps you need, here are a few last-minute travel fitness tips.

“Bring your favorite healthy energy boosting snacks to keep you going,” Paul Jospeh, co-founder of boutique Health and Fitness Travel agency, advised. “Don’t forget to pack a swimsuit so you can do lengths in the pool, body surf in the ocean, or SUP (Stand Up Paddleboard). I’d also recommend a sports laundry bag to keep your sweaty gym clothes separated from your clean ones whilst traveling.”

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There’s also a ton of value in planning ahead. I’ve found that before booking your accommodations, it’s a good idea to search around for someplace with convenient access to fitness opportunities. Maybe that means finding a hotel with a gym, or booking an Airbnb close to someplace to swim. If just book at random and hope for the best, you risk hindering your travel fitness efforts before your trip has even begun.

In the end, staying in shape on the road is simple. With a bit of foresight and the right tools, you’ll find fitness wherever you fly.

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