Realistic Ways to Stay Healthy and Fit When Traveling

People always ask me how I stay fit when I am constantly traveling. My answer? Running to make connecting flights! 

Okay, I’m kidding but maintaining my health and fitness while traveling is no joke to me. You see, when I add up all the travel I do both for “Places to Love” and with my family, I’m on the road or in the air a good chunk of the year! So while I will happily indulge in a buttery croissant in Paris or dive into a lip-smackin’ barbecue in Houston, if I went into “travel indulgence mode” all the time, I’d probably have some major health issues by now.

Instead, I have some more realistic advice on how I stay healthy and fit that doesn’t necessarily involve you arriving at every airport gate a stressed out, sweaty mess. Read below for my tips!

How to Stay Healthy and Fit When Traveling

First and foremost, do not let worrying about health and fitness affect your trip

If you take only one thing away from this post, let it be this – you should never, ever let worrying about “staying healthy and fit” affect your trip. You do not need to “earn” a pasta dinner by walking 10,000 steps around Rome nor should you skip out on some delicious meal because you’re “counting calories.”

Travel, especially if you only get to enjoy it once or twice a year, should be a fun experience full of good food, fun sights, and getting to know the world and yourself. Don’t ruin your vacation by sitting there wondering how many macronutrients are in a slice of pizza or if you burned enough calories on your guided walking tour. 

Everything in moderation.

One of the oldest sayings in the book! Anything done too much will start to go bad, especially when it comes to food and nutrition. Even gelato stops being delicious if you eat too much of it. (Granted, “too much” is a pretty high bar to reach!)

For me, I find that if I go a few days without a single fresh vegetable, I start to feel it. To prevent this feeling, I’ll sometimes stay somewhere with a kitchen and cook a meal or two instead of eating out. Other times, I’ll get to know a country’s local grocery store and stock up on raw veggies to snack on in between meals.

Listen to your body.

Choose accommodations with access to a gym.

Most hotels offer fitness facilities, so you don’t have to miss your gym workout.  However, several hotels go the extra mile and throw in extras like running-shoe rentals and complimentary bike rentals. In many cases, they even have a fitness-savvy concierge who can help you plan your biking or running route to sightsee while getting in some exercise.

Always, always stay hydrated

Another important thing to do is to stay hydrated. It’s so easy to get dehydrated abroad. Not every country gives away water like we do in the US. Many restaurants might even charge for water and then you’ll find out it’s a measly bottle instead of a giant water jug with constant free refills. There aren’t an abundance of water fountains in many places either, and tap water can always be a hit or miss no matter where you are.

Bring a water bottle with you and fill it whenever possible. Buy one with a filter so you can just use any old sink, or go to the store in your destination and get a giant jug of water to keep in your room.

In the morning, I try to slowly sip water so I start the day off on the right foot, and then through the day I just remember to drink as I travel around. If it’s particularly hot out, I’ll make sure I count to ten so I’m getting a good cup of water in, not just a sip. For those that really struggle drinking just water, look into hydration tablets and powders!

Make sure your shoes are comfortable

You know what’s going to be a hindrance to staying healthy and fit while on your trip? (And what will pretty negatively affect your trip regardless?) Wearing shoes that will inevitably give you blisters or foot cramps by the end of the first day! Not only will you be less likely to want to do anything too active, you might not even be able to stick to your planned itinerary if you’re hobbling around!

Be sure to travel in shoes you can actually walk around in for a few miles at least. This includes fancier shoes too. There are plenty of options you can wear to dinner that are still comfortable enough to walk and stand in for a few hours!

Three birds, one stone: avoid jet lag and get to know a new destination by getting some steps in

One of the easiest ways to keep active when traveling is to walk. And the best time to start getting into the habit? As soon as you check into your hotel and unpack your bags. Put on some sneakers, grab your phone, and just start walking. Try to force yourself to stay out for at least an hour, and just wander. Not only are you getting a nice walk in, you’re beating jet lag and getting to know a brand new destination. 

Incorporate movement into your itinerary

One of the easiest ways to add in fitness when traveling is to incorporate movement into your itinerary. If you find yourself stressed over how you’re going to fit gym time in, just see where you can make changes in your trip.

Instead of a taxi to and from the airport, can you take public transport and maybe walk with your suitcase for 10-20 minutes? Surely you’ll want to do some sightseeing! Opt for walking or cycling tours. How about adding in a day hike or maybe an activity like rock climbing or swimming? Going out one night? Instead of just getting drinks at a bar, see if you can go dancing. Booked a restaurant across town? Leave earlier and walk there. You’d be surprised at how short 2 miles feels in a new destination compared to home!

Check out local run clubs

Another cool way to make sure you’re getting enough exercise? Local run clubs and meet-ups! Most cities have something (Parkrun is huge all over Europe). Not only is it a good way to get some exercise in, it’s a fun way to meet some locals and get some insider recommendations.

Just Dance!

Just put on some tunes and dance, right in your hotel room. No need for sneakers.  Dancing allows you to get in the quickest of workouts so you stay on track and it  gets your mood up too. 

Take the scenic route

Always try to take the scenic route wherever you go. It’s an easy way to get in extra steps while still enjoying your surroundings. For example, if you’re in a city with a subway system, opt to walk a mile or two instead of going underground. Or if you map out a route somewhere, and there’s a longer option, choose that route on your way back instead of retracing your steps. 

Delayed? Break a little sweat!

Dealing with flight delays at the airport? Why not work off the nervous energy with a little workout? If you have access to a lounge or shower rooms, you can really work up a sweat going for a run around terminals or doing a workout from Youtube. (Sure, you might look a little funny, but don’t we all look a little funny at the airport regardless?)

Or if you don’t want to get too sweaty, just go for a walk. Airports are always full of activity, so it’s great for people watching and even doing a little window shopping. Workout some of that nervous stress with a simple stroll. When I go for my walks, I’m never more than 20 minutes away from the gate and always 5 minutes away from the departure board. This way, I can exercise, calm down, and make sure I make my flight.

See more airport fitness ideas here

Pack your good habits with you.

This one seems obvious, but it is my best advice. If there is something that you do all the time that you believe is critical to your success, then pack it up and take it on the road. Whatever it is. Used to getting an extra protein kick in the morning? Make sure you pack some protein powder or protein bars to snack on when you wake-up. Used to certain food brands you’re not sure exist where you’re going? Pack ‘em. Know you need to get in yoga a few times while you’re traveling and not sure if you’ll have access to a mat? Pack yours (or better, find a light, travel option to save room!) Enjoy running and know you need different sneakers for a long run versus walking around? Make room for those sneakers! 

And there you have it – all my best, realistic advice for maintaining some sort of health and fitness routine while still enjoying your trip. How do you stick to your fitness routine when you travel?