How to stay in shape while travelling

It can be tough to stay in shape while traveling. Between long flights, time changes, and all of the amazing food that different countries have to offer, it’s easy to let your fitness goals slide. But don’t worry - we’ve put together a comprehensive guide on how to stay in shape while you’re on the road!

Here are our top tips:

  • Get moving as soon as you can after a long flight. A quick walk around the block or a light jog will help to get your blood flowing and reduce stiffness.
  • Make time for exercise, even if it’s just 20 minutes a day. If you can’t make it to the gym, there are plenty of bodyweight exercises you can do in your hotel room or even in an airport terminal.
  • Eat healthy most of the time, but don’t deny yourself the occasional indulgence. Balance is key!
  • Drink plenty of water and avoid sugary drinks like soda and alcohol, which can dehydrate you.
  • Get enough sleep - jet lag can mess with your body’s natural rhythm.
  • Consider intermittent fasting (12-16 hours without calorie consumption)

Stay In Shape During Your Stay

In addition to following the tips above, you can also make sure to stay active during your stay by:

  • Renting a bike or walking instead of taking taxis everywhere.
  • Exploring your surroundings on foot, especially if you’re in a new city.
  • Checking out local fitness classes like yoga or pilates.
  • Continue with your workout routine with the hotel gym.

Nutrition (What To Avoid)

While on vacation, it can be tempting to overindulge in unhealthy foods. However, there are a few things you should avoid if you want to stay in shape:

  • Fried food: it’s high in calories and low in nutrients.
  • Sugar-laden drinks like soda and juice: They can quickly offset all of your hard work.
  • Processed snacks like chips and candy: They’re often high in unhealthy fats and sodium.
  • Alcohol: It’s dehydrating and can easily lead to overindulgence.

Poor nutrition and eating habits are common reasons why travelers lose out on their fitness gains. Finding quality nutritious food while traveling can be difficult. Not having access to a kitchen can also be a factor for bad eating habits while traveling.

It can be difficult to avoid these entirely while traveling, but just being mindful and choosing other options when available can help you stay in shape.

Preparing Your Meals For The Travel

If you are on a road trip, you can pack healthy meals or plan where to eat throughout your journey. Ultimately you will most likely end up eating out at some point, so it is best to have a game plan.

Restaurants that are known for their healthy choices can be great options when traveling. A salad or grilled chicken dish will likely be a better choice than something like pasta Alfredo. If you are unsure about the menu choices, don’t be afraid to ask your server for help.

Another option is to prepare your meals. This can be a bit more challenging, but with some planning, it can be done. If you are traveling by plane, bringing along a small cooler with healthy snacks and lunch items is a good way to go. You could also pre-pack snacks and breakfast items like yogurt, hard-boiled eggs, or fruit.


In addition to avoiding certain foods and additives, you might also want to consider taking supplements while traveling. This is especially true if you’re going to be in a foreign country where the food options might not be as clean and healthy as what you’re used to at home.

Some good supplements to consider include:

Probiotics: These can help with digestion and gut health, both of which can be affected by travel.

Vitamin D3: This is important for immunity, bone health, and more. You might not get enough sun exposure while traveling, so a supplement can help to ensure you’re getting enough vitamin D.

Omega-three Fatty Acids: These are anti-inflammatory and can help to boost brain health.

Do Some Cardio

Cardiovascular exercise is a great way to stay in shape, and it’s easy to do while you’re on the road. There are plenty of exercises that you can do without any equipment. A few examples include jogging, sprinting, and jumping jacks.

If you’re looking for something a little more challenging, try hiking or cycling. These activities can be done in pretty much any location, and they’re a great way to see the sights while getting your workout in.

Hit the Gym If you’re staying in a hotel, there’s a good chance that they have a gym on-site. This is a great option if you’re looking for a more intense workout, or if the weather isn’t cooperating.

Most gyms offer a variety of machines and weights, as well as classes like yoga and Pilates. If you’re not sure how to use the equipment, don’t be afraid to ask a staff member for help.

Swim Some Laps

Swimming is a great way to stay in shape, and it’s also a lot of fun. If you’re staying near a beach or pool, take advantage of it! A few laps in the water can do wonders for your fitness level.

If you don’t know how to swim, there’s no need to worry. You can still get a great workout by doing water aerobics or simply walking in the pool.

Staying In Shape While Traveling (Final Thoughts)

So, to recap:

  • Get moving as soon as possible after a long flight.
  • Make time for exercise, even if it’s just 20 minutes a day.
  • Eat healthy most of the time, but don’t deny yourself the occasional indulgence.
  • Consider supplementation
  • Avoid alcohol

Following these tips will help you stay in shape while traveling, without having to miss a beat on your fitness goals!

Traveling can be a great way to explore new places and cultures, but it’s important to stay mindful of your health and fitness. By following the tips in this article, you can make sure that you stay in shape while traveling. Safe travels!

Now that you know how to stay in shape while traveling, put these tips into practice on your next trip! And don’t forget to have fun and enjoy the experience. After all, that’s what travel is all about.