For most of us, travelling is a way to leave the usual way of life we have while at home. As a matter of fact, some would consider it the perfect time to do whatever they want like trying new activities and even eating whatever they want. Most often, they forget to stay fit the entire time.
Does that sound familiar?
We have to admit it. We forget staying healthy and getting fit when we are away from home. The perfect excuse is the idea that “you are on vacation!”
But would you risk getting out of shape just because you are on vacation?
Your answer to that question is no doubt a big NO.
All of us want to stay fit and healthy especially during long trips. But could you really do that while you are on a getaway with the laid-back weather which makes you feel lazy? Could you really resist the delicious treats and junk food from food shops around you?
Of course you can! Aside from choosing the right food to eat, there are still many other things that you need to do in order to stay fit.
Do you want to know what these are?
Well, if you want to go back home with the same healthy body when you left, then scroll down and check out the tips we have prepared for you.
Table of Contents
Tips to Stay Fit While on Long Term Travel
Eat a healthy breakfast.
One way to stay fit is by bringing with you non-perishable snacks like oatmeals. You can prepare this using the hotel room’s coffee maker. Or you can ask for hot water (other hotels charge for this). Try eating fresh fruits, sugar free yogurt, whole grains, and fresh fruit juice. Avoid eating too much food from restaurants that are overloaded with calories.
Yes, you can cheat while on vacation but see to it that you will eat more healthy food. If not, you might end up ruining your diet and you will not be able to maintain your body’s good condition.
Buy your groceries.
Make it a habit to hit the grocery store before you go to the hotel. Nope. You are not there to buy a bottle of tequiela or some chocolates. You need to buy some healthy food that you can eat while in your room.
Buy fresh fruits, yogurt, and fresh vegetables like cucumber and carrots. You can stock this in the refrigerator of your hotel room. You can even make your own salad too! When you prepare your own food, you lessen the possible negative effects of “vacation snacking.”
Drink plenty of water.
Instead of drinking too much coffee, it would be better if you drink lots and lots of water to keep you hydrated all day. Make it a goal to drink water within the first hour of waking up.
Tip: Buy some lemons so you can infuse your water overnight. This would be a healthy drink in the morning! Or you can merely squeeze 1 or 2 lemons into a warm water. It helps with digestion and helps to alkalize your body.
For sure you won’t be doing workouts while wearing slippers. Look for a lightweight sneakers and pack them. Use them when you walk around the place and when you decide to jog or run. Sneakers will keep you protected and ready to move around.
Pack workout tools.
You will be encouraged to workout and stay fit if you bring with you some workout tools. Of course, do not bring the big ones! Just bring those that are lightweight and easy to pack like a jump rope, a resistance band, and a heart rate monitor.
See if you can walk instead of taking a ride to your next destination. You will get a good look at the place you are visiting if you walk to go to different places. But do not forget to bring your map with you or use Google maps so you can be guided.
Tips: Try asking the hotel staff is there are nearby parks or shops or other places that you can visit without a need to ride a car or hire a cab.
Use the hotel’s fitness center.
There is a reason why hotels have their own fitness center. They also want their guest to get and stay fit! With this, you can actually work out while on vacation. But if you do not have time to go there, then do a 5-minute workout using your jumping rope, resistant bands and heart rate monitor.
Wake up early.
You will have time to exercise if you wake up early. Try to get up 30 minutes before you normally do so you have time to workout. In the end, you will benefit from it since working out will give you more energy. It sure is a perfect way to start the day right!
Do weight training or meditation.
You do not need a weight room in order to do weight training. You can even use your backpack as weight. You can wear it while you do pushups, squats and others.
If you do not want to do that, then try seated meditation. Just sit comfortably while closing your eyes and focus on your breath. Start with 5 minutes daily and increase that up to 20 minutes. Doing this will give you a better sleep, more control over your emotions and you will feel less agitated.
Get enough sleep.
Others think that just because they are on vacation, they can sleep late to enjoy the moment. But you will actually enjoy more if you get enough sleep. You will also feel more energized the next day if you had a good sleep.
So there you have it! If you follow these tips, you will not just stay fit while on vacation but you will also enjoy it more since you are in a good mood. But in case you cannot do your usual workout routine, that is okay. Don’t be too hard on yourself! A 5-minute or 10-minute workout will do and don’t forget to eat healthy food. Above all, make sure you still enjoy yourself while taking care of your body!
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Perfect post! I tried so hard to be healthy while traveling long term and it was hard! But if we had the option to book a hotel with a gym we would try to do it and we walked everywhere!
Me too! haha. It is really something that you need to work out. But if you do, it is completely rewarding! 😉
These are great tips and they really work. Thanks for sharing
You’re welcome! 🙂
So interesting! I find I’m actually in better shape while travelling! The walking, hiking, experiencing and more rice-based (not grain-based) dishes help a lot. And being on a budget haha.
Wow! Good for you! 🙂 I usually struggle on the ‘eating’ part.. hahah..
Great tips! When I jumped on the scales after three weeks in Portugal and Spain I was horrified. I had planned to do body-weight exercises but the hotel rooms were tiny! And between overeating at the buffet breakfasts included in our room rate, not having a gym to go to and the cheap, delicious food and wine there was no control. I also found that walking heaps kept me active but I lost my usual cardio fitness from running. So many lessons learnt and this is a great post to save as a reminder for next time!
I feel you! haha.. I’ve also tried to do exercises on my hotel room or wherever I’m staying but sometimes it’s just hard. LOL. I think discipline (for me) and constant reminder to myself has been a good thing.. 🙂
Some interesting and great tips. My problem is that when I’m travelling I’m not always aware of staying fit. I do a lot of road trips and that means spending hours sitting in the car. I should do more exercise afterwards.
Great idea! Too much sitting can also be bad for health.
It’s so tough to stay fit without travelling omg! Great tips!
Thank you Xin! 🙂
This is so important to me and my partner. We actually travel with skipping ropes as well as back rollers and a yoga mat as not all hostels have fitness facilities. Your right about walking too – you see so much more if uou walk to places rather than use public transport or taxis! Great blog!!
Great to hear that you and your partner are into staying fit 🙂 I think it creates a more positive feeling together 🙂 Thank you Leah! <3
Agree! I always try to drink lots of water on the long airplane rides.
I envy you! I don’t like to drink too much as it gets me wanting to go to the bathroom more. LOL
Great tips! I always have way more energy and interest in running when I’m on holidays…so while I don’t eat better 😂, I always pack my running gear!
Thank you Nina! That’s good to hear I guess.. haha. I’ve never tried running while on travel (to keep fit). Maybe inside room only? haha.
As a full-time traveller, it’s so important to keep well – and i haven’t been doing very well at that lately so this post came at exactly the right time! I totally agree on the walking everywhere thing. In fact, that’s something I really like about cities especially!
I am not a breakfast eater usually but I always make sure that I eat when I travel because sometimes you don’t know exactly when or what your next meal might be. I love that you included meditation on this list because I think that it helps so much. Not only does it relieve stress, it also allows you to recenter which can be difficult when you are on the go.
It’s so hard to keep it up on the road, but I always love walking around a city and taking transport as minimal as possible. Good exercise and a great way to see things and meet people! Enjoyed your post 🙂
Good tips! I tend to be more active while traveling and eat a little worse, but it seems to even out!
Great tips, so simple and intuitive, yet I bet sometimes we all really need a nudge in the right direction! 😀
Great advice here. I’m so much a fan of the room breakfast picnic (also works as I have food allergies) and of getting in a workout when staying in a hotel. We walk so much that I tend to come home lighter than when I left,. I’m not sure if that says more about my bad habits at home than good ones while on the road!
Since I tend to walk so much more when I travel, I usually lose weight. Even on a cruise!
Excellent tips. For us its all about getting outside and into nature. I usually end up coming home from travel a few pounds lighter than when I left.
lol actually my problem is the other way around… I tend to travel out of cities so I’m usually actually much more active when travelling than when not. My trouble is to keep fit *in between* travel so that when I do go, I’m not too out of shape to do the things I want!
I have a hard time being fit when I’m not traveling. On the other hand, when I travel I’m always on the move!
Some great tips. I always pack a pair of running shoes + some lightweight sports shorts and t-shirt for my travels. Eating healthy is the hardest part but it can be done with a little planning!
I love your tips because they are easy to adapt. It is easy for most of us to be lax when it comes to our health during travel. But it is something that we cannot afford to! Thanks for the reminders.
Excellent post and great tips.. It is so important to stay and eat healthy during the travel. Thanks for sharing.
You’re welcome.. 🙂
This is a perfect post! I love all your tips. When I visited Indonesia with my boyfriend, I really did not mind what I eat. I got so engrossed with their noodles and when I got home, I got a urinary tract infection. The doctor told me to avoid noodles and other salty foods to avoid UTI. That is one thing I am going to keep in mind when I travel again.
Thank you Ana! 🙂 Too bad about having UTI. We really do need to be extra careful with the food that we eat. 🙂
This is a problem I am struggling with. I usually travel between 1-3 months and I always give up my gym class/running hour and so on because it doesn’t fit my program. However, my problem is not how not to gain weight when traveling, but how to stay healthy when traveling longterm.
I agree with your every point, though I am not a long term traveller yet, but surely those points should be followed by all travellers
Great tips. Esp right about having healthy breakfast. I do try to walk a lot when I’m traveling! Its good to keep healthy and also to save money! Fruits and water are the best to keep you hydrated and healthy.
Luckily, my idea of a fun vacation at a new destination is sightseeing – which means getting up early AND walking, as well as packing water! But tragically, it all falls apart whenever we pass a bakery, or eating place where we can try local delicacies. That’s where your fitness tips come in handy 😀
Great tips. For me it is easier said than done. I need to keep focused on it.
Such important tips. I try to do most of them – except get up early! Luckily I walk so much while traveling that I don’t feel like I need a special workout.
Very, very interesting article! I used to struggled with that in particular countries (*ehm* USA, Italy & Portugal) where there is huge choice of high calories foods that taste good, but thanks to these occasions I noticed I oculd have even more energy for walking and taking most of my trips if I plan well my meals and sleep patterns.
I find bringing healthy snacks or shopping first helps. Being prepared before hunger starts really works!
I find it so hard to stay fit and healthy whilst on holiday because I see the time as a relaxing treat, but I really should do more to look after myself!! Great tips, I’ll try harder in future!
Even though my husband is a yoga teacher and we travel full-time so he can teach around the world, we STILL find it hard to stay fit when we’re travelling. It’s tough to do a workout when there’s a whole new city / country outside your front door waiting to be explored. Thanks for the tips and the motivation!
Vacations are always cheat days for me haha. But I agree with healthy foods for certain meals and snacks. In fact I sometimes do eat healthier while on vacation which is a surprise to me. I don’t think I would ever bring workout equipment with me on vacation. I would really have to train my mind to think it’s ok to workout while on vacation haha.
It’s always a struggle for me too..:) I guess it really needs a lot of mind discipline to remind ourselves to workout often even on vacation! 😉
You’re so right that, for many, health takes a bit of a back seat to trying to squeeze the most out of vacations. I know for me, I’ll often try new foods that maybe I shouldn’t … but never let it get out of control! You’re tips about healthy breakfast and groceries are perfect for that!
Exactly. Portion control can really help that especially when trying out local delicacies! 😉
These are awesome tips as we always want to change our mindset from vacation as one long cheat day. This will be bookmarked. These tips will compliment our next vacation trip by packing fitness bands and Beachbody P90X3 DVDs.
Wow. That’s great to hear! 🙂
Number 6 is so accurate! I hit 22000 steps on a day in Greece recently. Crazy!
Wow! That’s a lot of walking! I’m sure it felt good after (well, after the initial soreness I guess? LOL).
As a certified personal trainer, I agree that the 2 most important factors are still proper diet and exercise. Never compromise on these 2!!