5 Tips to Maintain Health and Fitness During Travel


A lot of people ask me how I find time to exercise while traveling. Especially when often there are no fitness facilities. Well, it’s a simple answer – I am committed to being the healthiest and happiest me I can be and a lot of that is to do with my fitness. Here are some tips to help you with your health and fitness during travel.

Start your day with a healthy and satiating breakfast

I know this may seem silly but, breakfast is what programs your energy for the remainder of the day. You will be less likely to binge in the evening or have that afternoon slump. Plus, a lot of hotels include breakfast so, take advantage of those cost savings.

Drink tons (and I mean tons) of water

Personally, I drink 1 half of my body weight in ounces of water (i.e. if you are 160 pounds you would drink 80oz of water a day). We all know how healthy it is. It is extremely important to stay hydrated while traveling because if you are like me, you are constantly on the go. This will keep you from feeling fatigued, and away from drinking bad products like sodas.

Whenever you can…walk (or bike)

Taking the metro or a cab is much more convenient but, if I can – I would rather walk or bike to my destination. Not only is this a great way to keep your body moving and active but, you get to take in the sites, see the people, and witness culture coming to life. It truly is the best way to see a new place.

Also, be sure to build in hikes, treks, etc. into your trip when you can.

Buy groceries and eat in occasionally

Now, this may not always work and mainly depends on where you are staying (i.e. does your room have a kitchenette or even just a mini-fridge). However, when able, plan to buy some groceries like yogurt, cheese sticks, veggie sticks, etc. to have on hand for healthy snacks or meals during the day. You will also save some money by not eating out all the time.

No gym? No problem.

Not all hotels have gyms. Especially if you are a budget traveler like me. Here are some great hotel room exercises you can do, once a day to keep your metabolism high and your fitness routine intact.

You do not need weights for any of these however if you want to add something, I have used water bottles and other random items to add a bit of weight.

  • Bodyweight squats – 3 rounds of 15
  • Crossover lunges – 3 rounds of 10
  • Plank – 15 seconds
  • Front lunges – 3 rounds of 10
  • One arm luggage row – 2 rounds of 10 on each arm – use your suitcase as weight
  • Dumbbell rows – 2 rounds of 10 on each arm – use your suitcase as weight
  • Plank – 15 seconds

Let me know if you follow any of these tips to maintain your health and fitness during travel.


Happy exploring!



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