Beauty & Health

How to stay in shape while traveling

When you’re at home, you might have an incredibly healthy lifestyle; you go to the gym regularly, you eat healthy good, you get enough sleep, and so on. Yet when you’re traveling, this might not be the case, and no matter how much fun you have, you could find that, by the time you get home, you’ve gained some pounds and you just don’t feel as fit and healthy as you did when you left.

The good news is, there are a number of different ways you can stay healthy and in shape while traveling. In this way, if you follow as many as you can, you won’t have any regrets about your time away. Read on to find out what some of these useful tips are.

Photo by Ivan Torres

How to stay in shape while traveling

The key to staying in shape while traveling is to plan ahead. Here are some steps to consider before you embark on your journey:

Research the possibilities

Before you leave, research your destination’s fitness facilities, nearby parks, and outdoor activities. Knowing your options in advance will help you make a workout plan. Many hotels offer fitness facilities. Take advantage of these amenities, even if it’s just for a quick workout.

If you currently visit a gym on a regular basis, suddenly not doing that because you’re away from home will put your fitness routine out of sync. Search out a local gym and see if you can book some one-off sessions. In some Colorado gyms and elsewhere, you don’t have to be a member and can pay per visit, making use of all the equipment when you’re able to.

Create a flexible workout routine

Plan a workout routine that’s adaptable to your travel schedule. Short, high-intensity workouts or bodyweight exercises can be done almost anywhere. Just as you plan your sightseeing activities, schedule your workouts. Treat them as non-negotiable appointments in your travel itinerary and make sure to set realistic goals. Understand that your fitness routine might not be as structured while traveling. Adjust your expectations and focus on maintaining your fitness level rather than making significant progress.

Pack smart

The right gear is essential when it comes to getting the most out of your gym experience and when you’re moving around a lot it’s even more important to have the right gym clothes and accessories with you. Make sure you wear comfortable clothes that don’t restrict your movement and shoes that provide good support and grip. If possible, invest in a pair of weightlifting gloves or a lifting belt, as these can help improve your form and reduce the risk of injury.

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Participate in fun outdoor activities

When you’re on holiday, you probably have the chance to participate in many outdoor activities. Think about rock climbing, ice skating, surfing, snorkeling, kayaking and hiking. Another possibility is to find a nearby park or beach and engage in activities like running, cycling, or yoga. At most places you can rent outdoor equipment. This way, you can explore your destination and stay active simultaneously.

If you want to be sure that you can carry out your favorite activity, you can also bring your own equipment. These days you can bring very easy inflatable equipment with you, like an inflatable kayak or sup board. If you are flying, make sure to check with you airline if you can bring the equipment with you and if there are any additional costs.

Opt for walking tours, explore neighborhoods on foot, and choose stairs over elevators. Walking is an excellent way to stay active and explore your surroundings.

bird s eye view of two people canoeing on body of water
Photo by Jonathan Lassen on

Run whenever traveling

If you wish to find out how to combine running and traveling then you need to make a clear plan. Just as you are making a thorough traveling plan of your travels like the destination, accommodation, food, etc, do the same with running. Search the local areas and amenities available for running. Find out whether there are some interesting running clubs or running events that you can join and visit. Set a clear schedule for your run. Don’t let it impede your holiday, but rather opt for a once-a-day run. And run to a different location every other day so that you could see the beauties of the city you are visiting.

An early bird catches the worm

For innumerable people, vacation and business travel are an ideal opportunity to relax and have some long-awaited rest. However, if you are a keen runner, you should include your regular run no matter the destination and event. Getting up early in the morning and going for a run might be the best and most productive way to reset, explore the city or countryside, unwind and clear your head. After running miles before the sun has risen you will feel re-energized, happier and more willing to take up daily challenges.

Run in short intervals

There will be times while you are on your holiday when you will just want to lie all day in the sun and not do anything. On those days it will only take firm dedication and persistence to get you up and running. You just need to start, and in 99% of cases, you will immediately get up and keep going. It only takes 15 minutes per session to give your brain boost, increase your endorphins, revive your metabolism, and get your daily dose of vitamin D. Running will enable you to get the much-needed stamina to enjoy in your travels like there is no tomorrow.

Eat Breakfast – and make it a good one

Having a small breakfast or, worse, skipping breakfast altogether might seem like a good idea when you’ve got an itinerary to stick to, or even if you want to ensure you maintain your current weight. However, it’s far better to have a large breakfast before you start your day’s adventures.

It might sound like a cliché, but breakfast truly is important, as it gives you the energy you need to start your day and feel good. It kickstarts your metabolism, too, making it easier to maintain or even lose weight. Plus, if you’re traveling on a budget, eating a good breakfast and having a smaller lunch is a good way to save money, assuming the breakfast is included in your room rate.

Photo by Brooke Lark

Drink a lot of water

We all know that we should drink as much water as possible, and that rule doesn’t go away when you’re traveling. When you drink enough, you’ll be hydrated, meaning you’ll feel much healthier (and as a bonus, you’ll look healthier too). As well as this, your muscles and joints – and internal organs – will work better, so you’ll have more energy and be able to experience more new things.

If you can stay away from drinks such as soda and stick to water, you’ll have a much better adventure with fewer potential illnesses. If you’re worried about drinking the local water, pack a self-filtering water bottle with you. In that way, you’ll be safe and be able to stay hydrated.

Carry a reusable water bottle and drink plenty of water to stay hydrated. Sometimes, your body might mistake thirst for hunger, so staying well-hydrated can prevent unnecessary snacking.

Make your own food

Eating out when you’re traveling can get very expensive very quickly. This is why, although it’s great to sample the local cuisine, it should be a treat rather than the norm. If you can make your own food as much as possible, this will save you a lot of money, but it will also help you to stay healthy because you’ll know exactly what went into every meal.

Try to balance indulgent meals with healthier options. Savor local cuisine but be mindful of portion sizes. Opt for fresh fruits, vegetables, and lean proteins whenever possible. One way to support your digestive system while on the road is by incorporating a histamine supplement into your diet, which can help regulate inflammation and support healthy gut function. Also make sure to bring along healthy snacks like nuts, dried fruits, and protein bars to curb your hunger between meals and resist unhealthy temptations.


Staying healthy while traveling is achievable with a little planning and mindful choices. To maintain your fitness, research local fitness options, pack appropriate gear and create a flexible workout routine. Take advantage of outdoor activities and explore the area while staying active. If you’re a runner, plan your runs and consider early morning sessions.

Eating well is essential. Prioritize breakfast, balance indulgent meals with healthier choices and even prepare some meals yourself to save money and control your diet. Stay hydrated by drinking plenty of water and carry healthy snacks.

With these strategies, I’m sure that you can enjoy your travels and return home feeling just as fit and healthy as when you left. So, be proactive about your health, pack your essentials and savor your adventures while staying in shape. Safe travels!

Do you have any other tips on how to stay in shape while traveling?
Feel free to tell us more about it in the comment section below.

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