Stay Fit while traveling


Travel and tourism have been booming lately, with more and more people heading out on holiday. Around 235 million tourists travelled internationally in the first three months of 2023, and you’re likely one of the many planning a trip for later this year as well.

You may already have your itinerary planned out or your accommodations and flight booked for worry-free travel, but you may be worried about something else: your health and fitness.

If you pay attention to nutrition and exercise or want to be more aware of it, you might be worried that being on holiday can reverse your health efforts and progress. Fortunately, there are many ways to stay in your best condition when abroad. Here are some tips on staying fit and healthy while travelling:

1. Go on active tours

Stay Fit while traveling

If you’re a solo traveller or want the best guidance for your trip, taking a tour is a great way to take in new sights and places.

Some tours also require you to be more active, which can help get your exercise in. Walking tours, guided hikes, and even cycling tours can help you get physically active so you can maintain your fitness levels. Walking or cycling instead of taking a bus or car tour can also help you immerse yourself in the area, contributing to an unforgettable experience.

We always book our tours with Get Your Guide, which provides plenty of great options.

2. Keep a food diary

Stay Fit while traveling

Trying local cuisine is one of the best ways to acquaint yourself with the culture and customs of the place you’re in. However, it’s easy to lose some restraint when eating meals, snacks, beverages and more, which can contribute to weight gain or energy drops.

Keeping a food diary can help you track your eating habits when travelling. Many use a food diary to help with motivation for weight loss, as it enables you to point out patterns and areas of improvement in your eating habits. Not only will it help you practice moderation, but it can also be a great reminder of the delicious things you ate!

3. Stay hydrated

Stay Fit while traveling

You can quickly become dehydrated when you’re not in your usual environment or are doing other activities.

Not having enough water can lead to headaches or fatigue—which is never fun when travelling. Bringing a reliable and reusable water bottle with you on your travels can help you stay hydrated, boosting your condition and health during your trip and after.

A water bottle has many other benefits, including being cost-effective and eco-friendly compared to plastic water bottles. Hydration is also a key pillar of health and weight management, so drinking water while travelling is a must on holiday.

4. Don’t overexert yourself

Stay Fit while traveling

While these tips are important to remember, it’s also essential to avoid extremes and overexert yourself while trying to stay fit and healthy while travelling.

Focusing too much on your step count or consumed calories can take the fun out of travel and can lead to poor health behaviours in the long run.

Don’t think you have to walk everywhere or stop yourself from trying certain foods; it’s okay to pace yourself, relax, and indulge once in a while. Too much stress also harms your well-being, so taking it easy is the healthier option.

Practising moderation and balance is key for maintaining fitness and health while still letting yourself enjoy the trip, and it’s paramount for healthy habits in your daily life!

5. Stay Mindful of Snacking

Stay Fit while traveling

It is important that you stay smart while you are travelling and for this reason eating on the go is imperative. It is not rocket science to eat the right food while you are travelling and you can choose something that is high in vitamins, minerals, and energy.

For instance you can make a smart choice by choosing fresh veggies, nuts, and yoghurt, giving your body what it needs.

Also, fruits naturally contain sugar, and nuts have a satisfying crunch and good fats that help you feel full. Yogurt, especially plain and low-fat yogurt, has probiotics that help digestion and calcium that is good for bones.

6. Sleep Well

Stay Fit while traveling

It’s important for your general health to put sleep first when you’re travelling. This holds true even if you find yourself sleeping in your car.

One important thing is to sleep at the same time every night. Even if you are in a different time zone, try to keep the same bedtime and wake-up time as you do at home. This helps keep your body’s internal clock in sync, which makes it easier to fall asleep and wake up on your own.

Plan your tasks and trips around this schedule so you can get the recommended 7-9 hours of sleep each night. Turn down the lights, lower the noise, and change the temperature to your liking.

Getting a good night’s sleep can be improved by using blackout curtains and a comfy mattress. Also, stay away from screens before bed because the blue light they give off can stop your body from making melatonin, which is a hormone that controls sleep. Make sure you follow travel tips and tricks to stay on the safe side.

7. Stretch

Stay Fit while traveling

Engaging in stretching and mobility exercises while traveling can greatly contribute to your physical well-being and comfort. After long flights or extended periods of sitting, your muscles can become stiff and tense. Stretching helps alleviate this discomfort by promoting blood flow, releasing tension, and improving your overall flexibility.

Simple stretches for your neck, shoulders, back, and legs can be done in your hotel room or even during transit. Incorporating these stretches into your routine can make a significant difference in how you feel after a journey. Performing yoga or gentle mobility exercises is another effective way to stay limber and relaxed while on the road. Yoga combines stretching, breathing, and relaxation techniques that can help reduce stress and improve your overall physical condition.

Staying fit and healthy while traveling can be challenging due to disruptions in routine and unfamiliar environments. However, with some planning and commitment, you can still prioritize your health.

However, remember that the goal is to find a balance between enjoying your travel experience and taking care of your health. Flexibility is key, so adapt these tips to suit your preferences and the nature of your trip.

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