Stretching and mobility work just requires a mat
This month Miriam Mace from Aussie Destinations Unknown (ADU) shares some simple ways to stay active and healthy while travelling on the road.
You don’t need a gym. You don’t need equipment. All you need is your body, a mat and a little bit of space.
It doesn’t matter if you’re parked in the middle of nowhere, squeezed into a tight site or stuck inside your caravan — there’s always a way to move your body and feel better for it. You can get a solid, full-body workout using nothing but bodyweight. If you’ve got a couple of cans of food, a water bottle or even a backpack full of gear, that’s a bonus — they can double as weights. But you don’t need them.
I’ve worked in the fitness industry since I was 16 and taught up to 24 group fitness classes a week — so staying fit isn’t a trend for me, it’s a way of life. These days, living full-time in a caravan, I’ve had to get creative and practical with how I train, but the goal is still the same: to feel strong, stay mobile and keep pain at bay — especially with osteoarthritis and sciatic issues in my lower back.
I also took my fitness business online (MIMFIT) — the classes are specifically designed for women living on the road and are filmed in beautiful locations all around Australia. You’ll find it online here.
Bodyweight workouts are simple, effective and perfect for life on the road. They help build strength, improve balance and coordination, support your joints and keep you mobile and pain-free — without needing to lug around a heap of gear.
Movement doesn’t have to be fancy or structured. It can be:
- A short walk after meals (this helps regulate blood sugar levels by improving insulin sensitivity and aids weight loss by boosting digestion and gently increasing calorie burn)
- Lunges while the kettle boils
- Squats while brushing your teeth
- Bracing your core or engaging your pelvic floor while you drive, cook or sit around the fire
- Carrying the laundry basket like it’s part of a strength circuit (because it is)
- Even just parking further away so you need to walk that bit further
These little things add up — and when you do them daily, they keep your body strong and ready for everything this lifestyle throws at you.
WA campground workout
From minimal gear to a full setup
When we first hit the road, we had to be mindful of every kilo. I packed light (for me):
- Resistance bands (body and booty bands)
- 3kg dumbbells
- A Pilates ball
- A 9kg slam ball
- A Hula-Hoop
- A skipping rope
And honestly, it was more than enough to keep me going.
These days, we’ve got half a tunnel boot plus the rear bar dedicated to our gym gear and we’ve added:
- A portable weight bench
- Y Bells (6.5kg, 9kg and 12kg)
- Extra resistance bands (Chris has his own now too)
We pack the heavier gear at the rear to help balance the ball weight. We’re still conscious of what we carry, but we’ve got a bit more freedom now, which definitely makes it easier to train the way we want to.
Ready to lift, no matter the location
Back day truck style — resistance bands hooked ono the ladder
A good mat is a must
If you’re going to buy one thing, make it a decent mat. I use two, both from Manduka: one inside the van for my nightly yoga and stretching, and one for outside. They’re both heavy-duty and don’t curl, stretch, slide or blow away in the wind. Whether I’m doing strength, stretching or core, a good mat makes all the difference.
Yoga under the awning
Mobility, strength and daily movement
I move every day because if I don’t, my body lets me know — fast. I’ve got osteoarthritis and sciatic pain, so mobility and strength training aren’t optional. They’re part of what keeps me functioning, pain-free and able to fully enjoy this lifestyle.
As we age, staying strong and mobile becomes even more important. We don’t bounce back the way we used to. A focus on strength, core stability, joint mobility and flexibility every day, in some way, is so important for all of us.
Whether that’s a quick stretch session beside the van, Pilates on a concrete slab or a full-strength session using the bench and weights, it’s all part of the routine.
Your no-equipment, full-body caravan workout
If you’re just starting out — or want a simple go-to session that doesn’t need any gear — this one’s for you. No walls, no weights, no fuss. Just a mat and your body.
Do two–three rounds, 10–12 reps (or 30 seconds per exercise). Keep your core engaged, rest if needed and finish with a stretch.
1. Glutes and legs: Squats
Stand with feet shoulder-width apart, push your hips back and bend your knees to lower. Press through your heels to return.
→ Strengthens glutes, quads and hips — great for mobility and everyday movement.
2. Legs and glutes: Reverse lunges
Step one foot back and lower into a lunge, then push through your front heel to return. Alternate sides.
→ Builds strength, stability and balance — especially helpful on uneven ground.
3. Core: Forearm plank
Elbows under shoulders, body in a straight line from head to heels. Hold, brace and breathe.
→ Builds core strength and spinal support — essential for preventing back pain.
4. Chest: Incline push-ups (using a step or edge of van)
Hands on a low surface, lower your chest and press back up.
→ Works chest and arms with less strain than floor push-ups.
5. Back: Superman hold
Lie face down, lift arms, chest and legs, and hold.
→ Strengthens the posterior chain — key for posture, back health and balance.
6. Shoulders and core: Plank shoulder taps
From high plank, tap one shoulder with the opposite hand without letting your hips sway.
→ Builds shoulder stability and improves core control.
7. Triceps: Floor dips
Sit with knees bent, hands behind you, fingers pointing in. Lift hips and bend elbows to lower, then press back up.
→ Tones and strengthens the backs of your arms — no bench needed.
Final thoughts
Movement on the road doesn’t need to be complicated. It just needs to be consistent. So, roll out your mat, make the time and move your body — your future self will thank you.
Disclaimer: Always check with your healthcare provider before starting any new exercise routine, especially if you have existing injuries or medical conditions. Listen to your body and modify movements as needed.
A lakeside core session
Where to find the ADU crew
You can follow the ADU crew’s adventures on their website and on all social media platforms.
Website | Facebook | Instagram
If you missed our first ADU column where Miriam and Chris discussed how to decide if caravanning is right for you, check it out here.
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