It can seem like an automatic “cheat day” when it comes to staying fit while traveling, but not if you look at it the way I do. I’m a full time traveler, and a budget one at that, but I’m also in the best shape I’ve ever been in in my life, because traveling is literally what keeps me fit and healthy. I’m not joking, when my doctor asked what I do for exercise, my response was, “Travel.”
For many, traveling means going on a massive foodie binge, or that for some reason the food in another country is going to make you fat. It also means that you’ll have no time to go to the gym, or do pilates, or Zumba, or Soul Cycle, or whatever other fitness craze you’re currently into, right? Kind of, but there are definitely ways for enjoying the local food without doing the bootcamp, you just have to think outside of the box a little.
The secret to staying fit while traveling, is always remembering the basics, and incorporating exercise into your daily travel activities. So from my own experience, here are my easy, cheap ways to stay fit while traveling!
Disclaimer: I’m also a “pescatarian” (vegetarian + seafood), but I eat a lot of pizza, drink a lot of wine, and these tips are still what keep me in shape and healthy!
Disclaimer again: I’m not a nutritionist, or a doctor..I think I have to say that in case someone injures themselves with my tips. But, I do have a Bachelor of Science degree in Biology and read a shit ton of Pinterest articles, plus, have that whole full-time traveler experience thing going on, so yeah. That’s where my knowledge comes from!
Jump To:
1. Always Start with a Big Healthy Breakfast
I never used to eat big breakfasts until I realized that that’s what fuels my energy for the day, keeps my metabolism pumping, and most importantly, is typically the cheapest (or free if it’s included) meal of the day. I try to include some source of protein, carbs, sugar, and fiber, so that’s typically things like eggs, fruit, yogurt, oatmeal, cereal, etc.
For those of you carb-a-phobes, carbohydrates are actually the “building blocks of energy”, AKA Ok to eat them especially in the morning when you need your travel energy!
2. Have at Least One Yogurt per Day
If there is one thing you take away from this, make it that yogurt is magical. Not only does it have protein and whatnot, but it is a massive source of probiotics (healthy bacteria) that help regulate your digestive system by decreasing gas, diarrhea, constipation, and bloating. It also helps balance the pH levels in your vajayjay…AKA keeps it healthy and fresh.
I notice that yogurt is available in every country I travel to, so I always stock up on it in whatever form it comes in. I remember one drinkable yogurt bottle I bought in India (called “lassi”) said “One lassi a day keeps the tummy happy”, and also remember a lady telling me to drink one with every meal because it helps combat the spice, rich Indian food!
3. Drink Tons of Water to Stay Fit While Traveling
Maybe not tons, but at least enough to keep your body hydrated and balanced. There’s a bunch of health benefits of drinking water, but in my personal opinion, it keeps me from drying out and feeling lightheaded, and it also helps fill me up and not feel the need to gorge. Water is typically pretty cheap to buy when you’re traveling, but if you’re in an area where there aren’t many shops (like a jungle), you may also consider a self filtering water bottle like the one I have called the LifeStraw Go.
4. Make Tea Your New Favorite Drink
Tea is another one of those magical things like yogurt that have tons of health benefits that you may not even know about. I drink a lot of tea, mostly because it gives me energy and tastes good, but it also provides me with nutrients as well. Tea contains a lot of antioxidants which can help protect us from damage from pollution, and it can even help improve your immune system.
Tea is also associated with weight loss, although there isn’t a ton of research about it, but most people know that it helps regulate your digestive system…AKA makes you poop.
Here are my go-to tea picks:
5. Have a Granola or Protein Bar Between Meals
My mom used to force me to take tons of granola bars before my trips, knowing that I’m a picky eater who is also always hungry (fail). Now I realize that granola bars or protein bars come in extremely handy, not only to supply additional protein, but to maintain a steady metabolism, and to ease your hunger in between meals.
I usually buy granola bars in bulk to bring on my trip, like these:
6. Buy Groceries Instead of Always Eating Out
Grocery shopping can seem difficult when you’re abroad, but it’s definitely a great way to stay fit while you’re traveling. Even if you can’t read the labels, it’s not hard to understand what you’re buying (hopefully). Buying a few groceries can not only save you a lot of money, but it can help you maintain a healthy diet, and keep you from always eating heavy meals at restaurants.
I usually buy oatmeal, soup (which I make with a tea or coffee maker), yogurt, water, bread, peanut butter, etc. and keep it in my hotel room.
7. Don’t Order Meals with Your Eyes
Everyone is guilty of this when they’re super hungry. Just remember that no matter how loud your tummy is growling, you are not going to be able to fit half of what you’re ordering in your stomach. Maybe you can, but it’s better if you don’t. Ordering too much food will just make you feel like you HAVE to eat it all, and if you’re like me and you don’t like wasting food, you probably will. Be conscious of how much food you order while you’re traveling, and if you start to feel full, just ask for a takeaway bag!
8. Know Exactly What You’re Eating
A common misconception about staying fit when you travel is that you’re automatically going to gain weight because of the food. False. In fact, most countries serve food that is probably way less fattening than the U.S., but it can also be food your stomach isn’t used to, which can result in some unusual digestion.
You may also think you’re eating something healthy that’s actually pure lard, you never know, which is why it’s a good idea to ask or research what’s in the local favorites! A good way to do that is to look up local food bloggers; like one of my favorites for Asia called Migrationology.
9. Have at Least One Vegetarian Meal per Day
I’m not just saying this because I’m a vegetarian, I swear. I actually heard this tip from an awesome health food chef in Malibu or something, who said since meat takes a while to digest, it’s a good idea to try and make at least one of your meals meatless. I will say that when I became a vegetarian 6-7 years ago, I noticed I became a lot leaner and had a lot more energy.
Vegetarian meals don’t have to just be a salad (although leafy greens are essential to a fresh and healthy vajayjay as well). There are plenty of rice, noodle, vegetable, and pasta vegetarian dishes as well!
10. Opt for Wine Over Beer or Liquor
This is strictly my own opinion (although everyone knowns red wine is good for your heart), but the reason why I say opt for wine in order to stay fit while traveling, is because it’s more of a sipping drink. When I think of reasons why people tend to gain weight when they travel, I immediately think of how many people go out partying or drinking and have round after round of beers and cocktails. That happens a little less when you drink wine, since most people don’t slam glasses of wine (although I do drink them down rather quickly).
Also, going out drinking all night a lot can make you super bloated and dehydrated in general, not to mention sluggish in the morning. I don’t want to sound like a party-pooper, but partying while you travel, although fun, is also one of my biggest safety concerns for people, so just make sure you’re aware of how much and what you’re drinking at all times!
11. Try to Get at Least 8 Hours of Sleep
Sleep is amazing. Who doesn’t love sleeping? Yes, many of us don’t have time to sleep, but you should try to make time for it, because it can help you stay fit while traveling. How? Well, for starters you’ll have energy to do physical activities all day, and a little added bonus is also that you burn calories when you sleep!
12. Walk Instead of Ride to Stay Fit While Traveling
The next time you’re about to order a cab or Uber when you’re traveling, look up on your map how far it would be to walk to your destination instead (unless it’s night or a dangerous area). Another one of the biggest reasons why I believe I stay in shape while I travel, is because I literally walk EVERYWHERE. If something takes under an hour to walk to, I’ll do it.
If you’re trying to actively keep track of your exercise while traveling, I’d recommend getting a Fitbit!
13. SUPER TIP: Flex When You Walk!
Here’s a little secret: you can easily turn every step you take into workout, by just flexing your muscles. It’s easier if you imagine the way your muscles move when you walk, and tighten them accordingly. For example, I always flex my abs and tighten my glutes when I walk, and after a few minutes can even feel them starting to burn from the “workout”.
14. Rent a Bicycle to Get Around
If you’re in an area that’s rather small, a great way to stay fit while traveling is to utilize a bicycle! It’s cheap, easy, convenient, and a great exercise! Some accommodations will even include bicycles if you stay there, or can at least help you find out where you can rent one from.
15. Opt For Physical Water Sports
Laying on the beach and relaxing is lovely and all, but you aren’t going to burn any calories by not moving. Try to include at least one physical water sport if you’re traveling somewhere near water, so you can at least get your metabolism and muscles pumping. Standup paddleboarding is a cheap, easy, MEGA muscle toning activity that is still fun and entertaining. I promise it’s not as hard as it looks, and if anything, you can just sit down.
16. Take a Hike, Preferably to a Waterfall
I was never a fan of hiking until I realized that most awesome things require it. Like waterfalls for instance. Actually, my obsession with waterfalls is probably a major contribution to what keeps me fit while traveling, because I will literally hike a mountain just to see one.
That being said, find hikes where you are traveling that have some sort of incentive at the end, like a really cool view or awesome waterfall. It will motivate you to keep going, and hopefully influence you to do more hikes!
Gear I use for waterfall hikes:
17. Take the Stairs and Work Those Glutes!
Taking the stairs for exercise is a given, even though we all know it’s tiring and slightly painful. But, it really does give your heart rate a boost, as well as your glutes, so you might as well just suck it up and start climbing unless you want to complain about how out of shape you got while traveling.
18. Take a Swim to Stay Fit While Traveling
If you’re not a fan of heat, or perhaps aren’t in the health condition to do hikes, swimming is an excellent option for staying fit while traveling. You do a lot more exercise than you think when you swim, and since you’re basically weightless, there’s little strain on your muscles and joints.
19. Do Hotel Room Exercises While You Watch TV
Technically I wouldn’t advise watching TV while you travel; I think it wastes time that you could be using to sightsee or go on an adventure. But if you have downtime in your room, or maybe the weather is bad, don’t just lay down and watch TV, do a few easy exercises while you watch it instead. Squats, crunches, lunges, and push-ups are all super easy to do from your hotel room!
20. Go Dancing to Stay Fit While Traveling
When I was in Cuba, I remember waking up after a night of dancing at the Tropicana with sore abs and legs which I was not at all mad about. Dancing is a freaking GREAT workout, even if you aren’t big into it or good at it. There are dance clubs everywhere around the world, and if dancing in public isn’t your thing, there’s also dance lessons as well. Or, if you really want to, you can just put on a YouTube video and practice dancing away in your room!
Hi Kristi. Wow thank you very much for the tips. They are very useful. I always drink more beer than wine when I travel. Now I know which is best.
I love these tips! While I am traveling I always tend to eat a lot. We always go out to eat but I will try your tips and pass them along to friends! Thanks!
These are great tips, and I agree, I do most of these things too 🙂
Awesome! Glad you liked all the tips!
Hi Alyssa! I have just found your blog. I have been trying to find ways to stay fit while traveling myself in South America. I have been backpacking for 3 months so far. I have noticed that in some cases it is very hard to eat healthy while traveling. Especially when taking night buses. A lot of the food that the locals make is bread, cheese and ham that they serve at the bus stops or streets, because I get so hungry. I have been gaining weight recently due to eating the local food. Do you have any suggestions to have food on the go. Or should I just pack protein bars in my bag at all times? (Please note that it is very hard to find protein bars at the grocery stores). I also do not like to eat the ham here. so that makes it harder to find things to eat too.
Hi Kristi! To be honest, I back enough protein or granola bars in my luggage to last me for at least one per day of my trip because I literally ALWAYS get hungry, and even get sick in the morning if I don’t eat right away. It can be a pain since you have to take up space in your luggage, but usually it’s worth it. And if not, I always buy yogurt from convenience stores or little shops, that’s usually also something all countries have because it’s a universal health food!