I rarely have enough discipline to follow much of an exercise regimen when I’m traveling. I do, however, follow an eating regimen; mainly, I eat everything I want in a new place for breakfast, lunch, and dinner. Throw in some happy hours and some wine tastings, and that’s a lot of excess calories.

However, there are ways to combat the battle of the bulge when visiting Europe or any other new place. All it takes is some good walking shoes, a hat or umbrella, and some sunscreen. Here’s how you can continue to get in your steps while you’re traveling- and keep eating all those delicious new foods.

1. Use public transport

When we arrive in a new country, rather than take a taxi straight from the airport to our hotel, we generally opt for public transport. That usually means walking to one end of the airport, and scouting out the metro, train, or bus stop closest to arrivals and departures. Finding a ticket machine takes a few more (hundred) steps, and then we’re on our way. Once we arrive in our neighborhood, it’s often another few blocks to our accommodation. Day one: we’ve added at least 1000 steps getting to our new “home”.

2. Visit a museum

Every national capital, plus most other cities in the world, boast some museum that they are very proud of. We love to walk through these museums and learn about the history of the area, all while (usually) enjoying the air conditioning. Some museums literally take more than half a day to go through thoroughly, while others may only take an hour or two. But either way, you’ve upped your total steps for the day by walking through all those exhibits. Keep an eye out for a day of the week or month that most museums are free!

3. Take a free walking tour

About ten years ago, the concept of the free walking tour started rippling across Europe, then Asia, then South America. The idea is that you join a group tour at a designated meeting spot, the guide shows you all the city they love, and you pay whatever you think the tour was worth. I have only very rarely seen people skip out on paying the guide- most people seem to enjoy the tour and pay the guide anywhere from $10 to 20€ per person. Over the years, we have taken free walking tours everywhere from Beijing to Cuzco, and have never had a bad time. A walking tour can last from 2-3 hours, and can easily add 6000 to 8000 steps to your day.

4. Ride the bus out, walk back

A great way to see part of a new city while getting in your steps is to once again utilize public transport. We will identify a neighborhood that looks interesting, then take a subway or bus ride to a sight in that area. A one way ticket usually costs less than $2. Then, we spend the rest of the day leisurely wending our way back to our place. We stop at bookshops, restaurants, parks, or bars along the way if we get tired. If you don’t have a local SIM card, no problem. Download the maps.me app, and you’ll have offline maps all the way.

5. Take a day hike

A hike through a national park or a state park is a perfect way to spend a day of your vacation. Be sure to carry plenty of water, and a snack or picnic lunch if there’s no food to purchase within your park. If you’re less sure of your own ability to navigate a hike in the wild on your own, see if there’s a guided ranger walk- inquire at the visitors center. We’ve had some fascinating ranger walks at national parks and learned a lot.

6. Make your vacation a long-distance hike

This one’s a bit drastic, but it does work. Consider turning your entire vacation into one… long… walk. If you’re okay with carrying a tent, sleeping in the wild, and cooking your own food, consider a long hike such as the Appalachian Trail or the Pacific Crest Trail- or even just a section of it. If you are already shaking your head NO NO NO, then consider a hike such as the Camino Santiago, or hiking a circuit in Nepal such as the Annapurna. Known as “teahouse” hiking, these kinds of hikes mean you sleep indoors every night, and go to cafes or alburgues for your meals. All you have to do is walk each day!

What are some of the ways you get in your exercise while you travel? As for us, we are currently in Portugal, and starting next week, we’ll be on the Camino Portuguese. Check back soon for an update!