Stay Fit, Travel Smart

Staying fit while travelling can be a challenge, but it's not impossible. Here are some tips to help you stay healthy while on the move.

Stay Active

- Walk as much as possible. Avoid taking the bus, tram or train if your destination is within walking distance.

- Take the stairs instead of the elevator.

- Do some hiking or running while travelling – it's a great way to explore your surroundings and stay fit.

- Do some strength training or bodyweight exercises, such as squats, lunges, push-ups and crunches.

- Join local fitness classes or groups to meet people and discover new forms of exercise.

- Try out local sports, like boxing, soccer or Zumba.

Eat Healthy

- Try to eat healthily, but also allow yourself to indulge in local cuisine. It's all about balance!

- Cook your own meals if you can.

- Eat plenty of fruits and vegetables.

- Avoid eating out at restaurants all the time – the food is often high in salt and unhealthy ingredients.

- Stay hydrated – drink plenty of water.

Plan and Prepare

- Pack healthy snacks for travel days.

- Book accommodation with access to a gym or workout facilities.

- Research local parks or outdoor spaces where you can exercise.

- Bring a yoga mat or lightweight exercise equipment if possible.

- Get enough sleep – travelling can be exhausting, so make sure you're well-rested.

Remember, it's all about finding a balance between enjoying your travels and maintaining a healthy lifestyle. You don't have to be too strict with yourself, but forming healthy habits will help you stay fit and energised during your trip.

Walk whenever possible

Walking is one of the best ways to stay fit while travelling. It is often considered the healthiest form of exercise, and it is easy and healthy. Walking can help improve your fitness, strengthen your heart, improve your mood, and prevent weight gain.

Walking is also a great way to explore your surroundings and can be done almost anywhere. When travelling, try to walk instead of taking public transport or taxis. You will not only benefit physically, but you will also see more of your destination and save money.

If you are staying in a hotel, visiting a museum, or walking around a city, always opt for the stairs instead of taking elevators or escalators. Using stairs is good for your heart, muscle strength, and can help you burn more calories.

Walking is also a great way to stretch your body, especially after a long flight or bus ride. If you have spent eight hours on a plane, your body and legs will appreciate the stretch and movement that walking provides.

However, it is important to wear proper footwear when walking, especially when walking on uneven terrain or steep stairs. Comfortable shoes with appropriate heel and arch support are essential to prevent foot or shin pain and blisters.

Additionally, walking can be combined with other activities to make it more enjoyable and social. For example, you can walk with friends, join a walking club, or listen to music or audiobooks while walking.

Walking is a simple and effective way to stay fit while travelling, and by incorporating it into your daily routine, you can easily maintain your health and fitness goals.

Do bodyweight exercises

Bodyweight exercises are a great way to stay fit while travelling. They can be done anywhere and don't require any equipment, so you can do them in your hotel room, in a park, or even on the beach! Here are some examples of bodyweight exercises you can do while travelling:

Squats

Squats are a great lower-body exercise that targets your leg muscles and shapes your bottom. Stand with your feet shoulder-width apart, keeping your body weight distributed across your entire foot and your toes pointing forward. Then, lower your bottom backwards and downwards, as if you were about to sit down, until your thighs are level with the floor. Keep your knees behind your toes and your back straight. Finally, push yourself back up, engaging your leg and bottom muscles.

Push-ups

Push-ups are an effective exercise for building a broad chest. Place your hands on the floor, slightly wider than shoulder-width apart, and support your body on your hands and toes. Keep your body straight and tense, and lower your body towards the floor while inhaling. Then, push yourself back up while exhaling, engaging your arm and chest muscles. You can do wide push-ups to target your chest or diamond push-ups to target your triceps.

Lunges

Lunges are another great bodyweight exercise for your legs and bottom. Stand with your hips wide apart and your body upright, with your abdominal muscles tensed. Take a large step backwards and bend your front leg, bringing your back knee towards the floor, until your back leg is almost parallel to the floor. Then, push yourself back up and bring your back leg forward. Repeat with the other leg. Keep your knees behind your toes and your back straight throughout the movement.

Dips

Dips are a great bodyweight exercise to strengthen your triceps and chest. You can use a dip bar, chair, bench, or stairs to support yourself. Sit on the edge of the surface, with your hands gripping the edge on either side of your hips, and your legs stretched out in front of you. Then, bend your arms and lower your body towards the floor. Finally, push yourself back up.

Pull-ups

Pull-ups are a well-known bodyweight exercise that you can do almost anywhere. Find something sturdy to hang from, like a door frame or scaffolding, and hang from it with your arms slightly bent. Then, pull yourself up until your collarbone reaches the bar, and slowly lower yourself back down. You can change the grip to target different muscle groups: a wide grip targets your back, while a narrow grip targets your arms.

Mountain Climbers

Mountain climbers are a dynamic bodyweight exercise that combines push-ups and jumps. Start in a push-up position and bring one knee up towards your chest, then jump and switch legs, as if you were running. This exercise targets your abdominal and lower back muscles, as well as your chest and triceps.

These are just a few examples of bodyweight exercises you can do while travelling. You can also try exercises like planks, burpees, or jumping jacks to get your heart rate up and build strength.

Eat healthily

Eating healthily while travelling can be challenging, but it is not impossible. Here are some tips to help you stay on track:

Plan Ahead

Before your trip, do some research on the local food scene. Look for restaurants that offer nutritious options, and map out healthy food stores and markets where you can stock up on fresh produce and healthy snacks. If you are staying in a hotel, ask if they have blenders or cooking facilities so you can prepare your own meals.

Pack Smart

Bring a reusable water bottle to stay hydrated, and pack healthy snacks like protein bars, dried nuts, and jerky. If you are flying, make sure your snacks are TSA-approved and non-perishable. You can also bring small containers of creamy snacks like yogurt and applesauce, which count as liquids during security checks.

Make Smart Choices When Eating Out

When eating at restaurants, opt for healthier options like veggies and lean proteins. If you are ordering from a buffet, fill half your plate with vegetables to ensure you get a nutritious meal. If you are travelling by plane, bring your own meals like oatmeal and soup cups on board, as these are more satisfying and healthier than airplane food.

Maintain a Regular Eating Schedule

Try to stick to your regular meal schedule as much as possible. Start your day with a nutritious breakfast to fuel your body and avoid resorting to less healthy options. If you are travelling by plane, train, or boat, have a healthy breakfast before you leave, as options at transit hubs may be limited.

Prepare Your Own Meals

If you have access to a kitchen, prepare your own meals using local ingredients. This gives you more control over the ingredients and can be cheaper than eating out all the time. It is also a great way to explore local markets and experience the local culture.

Limit Unhealthy Options

While it is important to enjoy local delicacies, try to maintain a balanced diet. Limit your consumption of unhealthy snacks and fast food, as these can have negative effects on your health and your budget. Instead, opt for healthier alternatives like fruit and nut bars or homemade energy bites.

By following these tips, you can stay on track with your healthy eating goals while still enjoying the local cuisine and experiencing the culture of your travel destination.

Take advantage of unique environments

The world is full of diverse and unique environments, from bustling cities to serene natural landscapes. When travelling, it is important to take advantage of these environments to enhance your fitness routine and create memorable experiences. Here are some ideas to get you started:

Explore Nature

If you are visiting a place known for its natural beauty, such as a beach, mountain, or forest, incorporate this into your workout routine. For example, you could go for a hike, a run, or a swim in nature. Not only will you get to appreciate the scenery, but you will also get a great workout. In Northern Quebec, you could try walking along the bottom of a lake while holding stones, or if you are on the Pacific Coast of Colombia, you could convert your hammock into a workout device.

Try Local Activities

Every place has its own unique activities and sports that are popular among the locals. Joining in on these activities is a great way to stay fit while also immersing yourself in the local culture. For example, you could try tango lessons in Argentina, capoeira training in Brazil, or Muay Thai training in Thailand. These activities will give you a taste of the local culture and help you stay active during your travels.

Be Creative with Your Surroundings

Sometimes, you might find yourself in a location that doesn't seem ideal for working out, such as a desert or a city with limited green space. In these cases, it is important to get creative and use what you have. For example, if you are in a desert, you could try dune sprints or rock throwing. If you are in a city, look for parks, soccer fields, or stairwells where you can do sprints and intervals. You can also use your travel companion as extra weight by doing piggy-back sprints or push-ups with them on your back.

Embrace Adventure

Travelling is all about embracing new experiences and stepping out of your comfort zone. Use this mindset to enhance your fitness routine by trying new and adventurous workouts. For example, you could try stand-up paddleboarding, kayaking, or canoeing. These activities will get your heart pumping while also allowing you to explore your surroundings from a different perspective.

Plan Ahead

Before you arrive at your destination, do some research on the unique environments and activities that are available. This will allow you to create a fitness plan that takes advantage of these opportunities. For example, if you know you will be near a lake, you can plan to go swimming or kayaking. If you will be in a city with a lot of stairs, you can plan to do stair-running workouts. Planning ahead will ensure that you make the most of your surroundings and stay fit while travelling.

Plan ahead

Planning ahead is key to staying fit while travelling. Here are some tips to help you prepare:

Create a Routine

It can be hard to stick to a routine when you're in a new place, but it's beneficial for your health and your overall experience. Try to incorporate exercise into your daily schedule, whether that's a morning run, an evening walk, or a yoga session before bed.

Research Local Activities

Before you arrive, look into local sports teams, dance classes, or outdoor activities that you can join. This is a great way to meet people and try something new. You could join a football team, take salsa lessons, go hiking, or find a local park with exercise equipment.

Pack the Right Gear

If you know you'll be doing a lot of walking or hiking, invest in some comfortable shoes. You might also want to bring a yoga mat, exercise clothes, and a reusable water bottle. If you're committed to a particular workout programme, bring any equipment you'll need, such as resistance bands.

Plan Your Meals

Research local supermarkets and healthy restaurants near where you'll be staying. If you're staying in a hotel, ask if they can provide a mini-fridge in your room so you can store healthy snacks. If you're travelling with others, let them know about your commitment to healthy eating so they can support you.

Be Flexible

While planning is important, it's also good to be flexible. You might not be able to find the exact foods you're used to, or there might not be a gym nearby. Be prepared to make substitutions and get creative with bodyweight exercises if necessary.

Make it Fun

Finally, remember to enjoy yourself! Exercise doesn't have to feel like a chore. Try to find activities you genuinely enjoy, whether that's dancing, swimming, or exploring a new city on foot. If you're having fun, you're more likely to stick to your fitness routine.

Frequently asked questions