Layovers Are Not for Treadmills
There is a certain type of hotel gym most of us know very well. Located on the -1 floor, no windows, of course. A couple of machines. Maybe a set of dumbbells that don’t quite match. A treadmill facing a wall or a TV that hasn’t worked since 2008.
The moment you walk in, your motivation walks right back out. And honestly… that’s fine.
Not every layover has to turn into a gym session. Especially if the gym itself feels like a chore before you’ve even started. And when something feels forced, you’re far less likely to keep it going.
Early morning walk or a run… the Promenade des Anglais in Nice never disappoints.
Movement on a layover doesn’t have to look like that.
Some of the best ways I’ve moved my body while flying had nothing to do with a hotel gym. Running around the lake in Hamburg, just to get some fresh air and clear my head. A spin class in Joburg that completely reset my energy after a long sector. Roller skating in Miami, or a bicycle ride in Santa Monica, which felt more like play than exercise. A boxing class in London Maida Vale that left me tired in the best possible way.
None of those were about “sticking to a plan.” They were about doing something that fit the place I was in… and the way I felt that day.
Layovers give you something your base life sometimes doesn’t. A bit of space. A bit of freedom. And a chance to do things differently. Yes, it takes a bit of effort. A quick search. Asking around. But crew talk. And the ones who enjoy moving will always have recommendations. You’ll be surprised how many good spots are out there once you start asking. Some even offer discounts for crew or hotel guests.
And for many people, especially those with full lives back home, this becomes their window. At base, it’s family, responsibilities, catching up on everything you missed. On a layover, for a few hours, it can just be you. I’ve seen this work incredibly well for crew who use that time to take care of themselves in a way that actually feels good, not forced.
And then there are those layovers where you don’t book anything. You just step outside.
If you’re in Europe, Australia, or any city built for walking, you can easily hit 15–20k steps without even trying. Wandering streets, getting lost a little, stopping for coffee, walking it off again. That still counts. More than you think.
Because at the end of the day, we are not here to tick a “workout box”. It’s about keeping your body moving in a way that works with your life, not against it.
Aviation isn’t built for rigid routines. So your approach to movement can’t be rigid either. Some days it’s a class. Some days it’s a long walk. Some days it’s nothing structured at all. But you keep moving.
And that right there is the routine you’ve been looking for.
