6 Tips for Staying Fit While Travelling

January 28, 2023


Whether you’re hitting the road for a weekend getaway or embarking on a longer adventure, it can be challenging to maintain a healthy lifestyle while on the go. From finding ways to stay active to making healthy food choices, we’ll be providing you with practical advice to help you stay fit and healthy while traveling. So, let’s get started.

Pack workout Clothes and Equipment

When packing for a trip, it’s important to include workout clothes and equipment in order to maintain your fitness routine while on the road.

Workout clothes should include comfortable and breathable clothing that is suitable for the type of exercise you plan on doing. This might include a pair of athletic shoes, workout pants or shorts, and a moisture-wicking shirt. It’s also a good idea to pack a few different options so you can change into clean clothes after your workout.

As for equipment, the amount and type of equipment you bring will depend on your personal preferences and the type of exercise you plan to do. Some examples of equipment that can be easily packed include resistance bands, a jump rope, a yoga mat, or a small set of weights. If you plan on running or cycling, consider bringing your own shoes and helmet.

It’s also a good idea to check the hotel or accommodation you’ll be staying at if they offer any fitness equipment before you pack your own.

Incorporate physical activity into your daily routine

Incorporating physical activity into your daily routine while traveling can help you maintain your fitness level and also help you explore your destination more thoroughly.

One way to do this is by walking or biking instead of taking transportation. This will give you the opportunity to discover new places, take in the sights and sounds, and get some exercise at the same time. You can also plan your itinerary around active excursions or tours, such as hiking, cycling or kayaking.

Another way to incorporate physical activity into your daily routine is by finding opportunities to move throughout the day. For example, taking the stairs instead of the elevator, or taking a walk during a break in your sightseeing schedule. If you take 5,000 additional steps each day, you can burn about 150-200 calories. 5,000 steps are approximately 2.36 miles according to guz fitness.

You can also set a goal for yourself, such as walking a certain number of steps or taking a certain number of flights of stairs each day. Using a fitness tracker or a pedometer can help you monitor your progress and stay motivated.

By incorporating physical activity into your daily routine, you can ensure that you stay active and fit while enjoying your trip to the fullest.

Make healthy Food Choices

Making healthy food choices while traveling can be challenging, especially when surrounded by unfamiliar and tempting options. However, with a little planning and effort, it is possible to maintain a healthy diet while on the road.

One way to make healthy food choices while traveling is to research local supermarkets, farmers markets, and health food stores. This will give you the opportunity to purchase fresh fruits, vegetables, and lean proteins, which you can prepare in your hotel room or vacation rental.

Another way to make healthy food choices is to look for restaurants that offer healthy options, such as salads, grilled fish, and lean meats. Avoid fast food restaurants and opt for restaurants that serve fresh and whole foods.

You can also be mindful of portion sizes and avoid overeating. It’s easy to get caught up in the excitement of trying new foods, but it’s important to listen to your body’s signals and stop eating when you’re full.

Finally, stay hydrated and limit your intake of sugary drinks and alcohol. Instead, opt for water, tea, or coffee.

By making healthy food choices, you can ensure that your body has the fuel it needs to stay active and healthy while traveling.

Get Enough Sleep

Getting enough sleep while traveling is essential to maintaining your overall health and well-being. Sleep is important because it helps your body repair and rejuvenate itself, which is especially important when you are on the go.

One way to ensure that you get enough sleep while traveling is to establish a consistent sleep routine. This means going to bed and waking up at the same time each day, even on weekends or vacation days.

Another way to get enough sleep is to create a comfortable sleeping environment. This includes a comfortable mattress, pillows, and bedding. It’s also a good idea to avoid using electronic devices for at least 30 minutes before bed as the blue light can disrupt your sleep.

You can also consider using earplugs or a sleep mask to block out any unwanted noise or light.

It’s also important to be mindful of your caffeine and alcohol consumption as it can disrupt your sleep. Try to avoid consuming these beverages in the evening.

Finally, make sure to take naps during the day if you are feeling tired but try to keep them shorter than 20-30 minutes, as longer naps can disrupt your sleep at night.

By getting enough sleep, you will feel better rested and more energized during your travels, making it easier to stay active and enjoy your trip.

Take advantage of Hotel Amenities

Taking advantage of hotel amenities is a great way to stay fit while traveling. Many hotels offer fitness centers, swimming pools, and saunas that you can use to maintain your regular exercise routine. If you can find dumbbells in any hotel you can try these upper chest dumbbell exercises.

If you’re staying in a hotel with a fitness center, it’s a great idea to check it out as soon as you arrive. You can ask the front desk for information about hours of operation, equipment available, and any special rules or guidelines you should know.

If your hotel has a pool, you can use it for swimming laps or doing aqua aerobics. Swimming is a low-impact exercise that can be a great way to stay active while also providing a relaxing break from sightseeing and other activities.

If your hotel has a sauna, it can be a great way to relax after a workout or a long day of traveling. Saunas are known to have many health benefits, including reducing stress, improving circulation, and helping to detoxify the body.

If the hotel doesn’t have these amenities, you can check nearby gyms or fitness centers that offer day passes or temporary memberships.

By taking advantage of hotel amenities, you can make the most of your travel experience by staying active, healthy, and refreshed.

Use Fitness Apps

Using fitness apps can be a great way to stay fit while traveling, as they provide a convenient and flexible way to exercise.

There are many different types of fitness apps available, including apps that provide workout routines, tracking tools, and video tutorials. Some apps are designed specifically for travelers and provide exercises that can be done in a small space, such as a hotel room, without any equipment.

Examples of fitness apps that can be useful for travelers include:

  • 7 Minute Workout: A quick and easy workout app that provides 7-minute high-intensity interval training (HIIT) workouts that can be done anywhere, anytime.
  • Nike Training Club: A comprehensive fitness app that provides a variety of workout routines, from strength training to yoga, with video tutorials and personalized training plans.
  • MyFitnessPal: A calorie-tracking app that helps users monitor their food intake and exercise, providing personalized nutrition and exercise plans.

Most of these apps are free to download and use, but some require a subscription or in-app purchases to access certain features.

By using fitness apps, you can easily stay on track with your exercise routine, even when you’re on the go.


In conclusion, staying fit while traveling can be a challenging task but it is not impossible. The key is to plan ahead and be intentional about making healthy choices.

By packing workout clothes and equipment, incorporating physical activity into your daily routine, making healthy food choices, getting enough sleep, taking advantage of hotel amenities, and using fitness apps, you can maintain your fitness level and enjoy your travel to the fullest.

Remember to be flexible and try to make the best of what’s available to you. It’s not about being perfect, but making small changes that add up over time. This way, you’ll come back from your trip feeling refreshed and energized, ready to tackle whatever comes next.

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Andi Perullo de Ledesma

I am Andi Perullo de Ledesma, a Chinese Medicine Doctor and Travel Photojournalist in Charlotte, NC. I am also wife to Lucas and mother to Joaquín. Follow us as we explore life and the world one beautiful adventure at a time.

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