Traveling With Kids – Fitness Expert’s Tips For Staying Healthy on the Road

The desire to explore various countries and cultures is deeply rooted in the identity of a traveler. It is only logical to think that you would want this unquenched thirst for being on the road to pass on to your children. This sounds great in theory, however in practice…

How to Stay Healthy while Travelling with Kids: Traveling With Kids - Mom and daughter

Just having a kid under the age of 10 can make a trip a little bit complicated, but being a fitness enthusiast you are faced with a number of additional problems. To be honest, as much as being a parent is the most beautiful thing in this world, nothing can derail you from your fitness track like traveling with kids. However, being on a trip with your little ones and staying healthy and fit at the same time is not mission impossible. What you need is a plan it is as simple as that.

How to Stay Healthy while Travelling with Kids

Family-friendly fitness retreats

If you do not want to sacrifice your fitness, you should research specific hotels and resorts which offer babysitting services along with an access to fitness classes.  Some resorts offer tennis and swimming lessons along with camping and pony rides especially arranged for children. While adults get to choose from a wide range of activities from daily fitness classes, such as Yoga and jogging to water sports and paragliding.

Another option for a family friendly retreat are camps and nature tours. In this case parents get to do various fun activities with their children out in the open and in nature. Additionally, camp staff organizes specific activities designed only for the kids or only for parents. In that case you can go rafting or mountain climbing knowing that your child is safely canoeing on the lake or swimming under the watchful eye of a trained instructor.

Traveling With Kids - dad and son

Staying fit in a hotel room

If you are not into the abovementioned fitness and wellness retreats, do not worry, there is a great deal of exercises you can do in the comfort of your hotel room. But first… Discover the power of entertainment bribes. Visit a toy store with your kid and surprise him/her with a new toy so that you can work out in peace.

In this case it is important to keep in mind that most probably there is someone in the room beneath, so jumping or skipping is not a good option, however Yoga and stretching along with some pushups, and squats can be quite rewarding and the hotel staff won’t even have to intervene. You can do skipping rope, resistance tubing and jumping jacks at almost any hotel room. If you have enough space, you can always find some Yoga or fitness apps on your smartphone. If pressed for time, Do 10-minute sun salutation.

Traveling With Kids - Mom and daughter

Walking tours

Bringing a stroller is not an option, rather a priority. Regardless of where you are travelling, walking tours can always be arranged. There are at least three reasons why you should consider them – they offer a great opportunity to do a simple work-out, you can be with your kids and you can fully explore a destination. Tweens will love the kid-friendly tours, such as a Harry Potter walk in London, or an interactive treasure hunt in the Louvre Museum.

How to Stay Healthy while Travelling with Kids: Traveling With Kids - dad and daughter

Prevention is better than cure

Firstly, visit the webpage of the Center for Disease Control to find out about potential health risks and required immunizations when travelling to a certain destination. For example, when going to South American and sub-Saharan Africa, you need to get the yellow fever vaccine. Additionally, it is recommended that every person older than 6 months receive the MMR vaccine. When it comes to children 12 months of age and older, teenagers and adults, the MMR vaccine is given in two series separated by 28 days.

Apart from vaccines, you should prepare vitamins and supplements before the trip. Consider Fusion Health products, formulated according to the principles of Chinese medicine. An immune tonic containing the extract of Astragalus root, Siberian ginseng, Reishi mushroom and Chinese privet fruit boosts the immune system and supports recovery. A Health Kid’s Probiotic is also a good option. It prevents and relieves tummy upsets and strengthens the immune system.

A well-stocked first-aid kit will come in handy, as well. Make sure you have a first-aid manual, sterile gauze pads, bandages, an antibiotic ointment, an antiseptic solution, ethyl alcohol, acetaminophen, ibuprofen, a thermometer and scissors. A sunscreen and an insect repellent are also necessary.

Traveling With Kids - family

Eating healthy

In order to avoid packaged and processed food, it is important to do research prior to the trip, as to where the nearest grocery stores and farmer’s markets are, and the first thing you should do when you arrive at your destination is hit the stores. Opt for freeze-dried and fresh fruits and vegetables. Whole grain bread, whole grain crackers and whole grain tortilla chips are good options for a quick snack. You will need healthy snacks during the trip, too. Pack dried fruits, nuts, dark chocolate chips and peanut butter. If you plan to cook during your vacation, prepare recipes in advance.

Traveling With Kids - daughter

Staying hydrated

Staying hydrated during long hours of flight is extremely important. Recycled air in the airplane increases dehydration significantly, so drink six ounces of water per hour. In case you fall asleep during a flight, drink a bottle of water before you take off. Children become dehydrated more quickly than adults, so make sure you have an oral rehydration solution in your bag in case of diarrhea. The solution contains water, carbohydrates and electrolytes.

You can also try coconut water. It is rich in electrolytes and potassium. If you are on the road on hot summer days, fill travel mugs with green or mint iced tea. There is also a host of hydrating foods you can bring on the trip. According to a study carried out at the University of Aberdeen Medical School, some fruits and vegetables can hydrate the body more effectively than water. Cucumbers, papaya, watermelon and celery have some of the highest water content of all solid foods. These fruits and vegetables are not only rich in water, but they contain rehydration salts, such as magnesium, calcium, sodium and potassium.

Traveling With Kids - children

It all comes to researching and planning in advance. Staying healthy on the road with kids has its own challenges, but, you will admit, these challenges are what make the trip unforgettable.

About Marie Nieves

Marie Nieves is a lifestyle blogger who loves unusual trips, gadgets and creative ideas. On her travels she likes to read poetry and prose and to surf the Internet. Her favourite writer is Tracy Chevalier and she always carries one of her books in her bag. Marie loves to share her experiences and talk about practical solutions. She is an avid lover of photography and regular author at several blogs.

Other posts by the Author

3 Responses

  1. Guide to Family Travel in Australia | Go 4 Travel Blog

    […] you might expect, traveling with kids (especially with more than one), brings challenges. You might not stress if something goes awry […]

  2. How to Be Healthy and Stay Fit While Traveling | Go 4 Travel Blog

    […] when we are traveling.  You are probably focusing on getting to your destination and staying on track with your itinerary.  This can easily cause us to lose track of time. […]

  3. Family Road Trip Travel Planning Tips - Go 4 Travel Blog

    […] engage the kids before, during and even after the trip, pick up some books that analyze the geography of the place […]


Leave a Reply