How to Be Healthy and Stay Fit While Traveling

Once you have committed your life to fitness, you’ll discover that there’s a lot of obstacles that will get in your way.  Friends who are unsupportive, poor food selections at restaurants, injuries, and bad training information are just a few of the hurdles in your fitness journey. Traveling, on the other hand, can be more than just a hurdle.  Traveling to places we’re not familiar with, staying in hotels, and eating at too many restaurants can completely derail our fitness plans. Fortunately, it is easier than ever to stay fit while traveling with advances in training programs, equipment, and nutrition programs. 

How to Stay Fit While Traveling

Focus On Breakfast

The most difficult aspect of staying in shape when you are traveling is nutrition.  If you are traveling for work, you may be eating very fast and eating a lot of fast food.  Then again, traveling on a family vacation might include one or two smorgasbords along the way.   

These are typically for lunches and dinners, so aim to make breakfast your most consistent and healthy meal. Consuming a healthy breakfast can help control your weight by making you less hungry throughout the day. 

A good breakfast can also give you more energy and help your metabolism firing to stay fit while traveling.  Think of it like this, your first meal of the day will set the tone for the rest of your meals and activity.  If you eat doughnuts for breakfast, then your entire day just got off on the wrong foot.

The best part about focusing on breakfast when traveling is that most hotels and restaurants will have plenty of fruits, yogurt, and whole grains available. 

Healthy breakfast. Stay Fit While Traveling

Pack Healthy Snacks

Sticking on the subject of food, packing some healthy snacks will help keep your metabolism up between meals and keep you from snacking on something that you’ll regret later.  Try stuffing your suitcase with some healthy go-to travel snacks such as:

  • Dried fruit
  • Granola
  • Protein powder
  • Protein bar
  • Nuts
  • Jerky
  • Oatmeal

Try to pack foods that are non-perishable.  Hard fruits like apples and pears are also viable choices.  Just be careful that you don’t use bananas or fruit that could get smashed or that need to be refrigerated.   

Take Your Workouts With You

Just about every hotel you stay at will claim to have a fitness center, but you’ll quickly discover that the term “fitness center” is used very loosely.  Sometimes these fitness centers are nothing more than a treadmill and an exercise bike in a tiny room with a TV in the corner.  

You can remove all of this unnecessary stress by packing your own workout equipment with you.  There are plenty of fitness tools on the market that will take up very little space in your suitcase, which makes them perfect for travelers to stay fit while traveling.  

Resistance bands, a pair of running shoes, a jump rope, and even your own bodyweight are all good choices for training while traveling.  Suspension trainers are particularly well-suited for traveling workouts.  

Benefits of using a suspension trainer the next time you travel include:  

  • They are very lightweight.  Most weigh less than 2 pounds.
  • It takes up less space than a T-shirt and can fit into unused spaces in your suitcase.
  • Suspension trainer workouts primarily consist of low-impact exercises. This reduces the chance of injury because the last thing you want to do is travel with a sprained ankle.
  • They give you more resistance than bands because you will use your bodyweight as a counterweight.
  • Suspension training can be done in your room, outside, or you can even use them in the hotel fitness facility in conjunction with some equipment that is available. 
Suspension training. Stay Fit While Traveling

Stay Hydrated

This may seem like a no-brainer, but we can get pretty distracted 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.  

Then before you know it, hours have passed since the last time you had some water.  Drinking water helps us stay fit by circulating blood to muscles and aiding in digestion.  If your diet has been subpar, your digestive system will need all the help it can get. 

A lack of water can even cause your body to think that it’s hungry.  Now you’re looking for something extra to eat when all you really need to do is get something to drink.  Consuming plenty of water will help keep food cravings down and keep fitness levels up. 

Even when traveling, try to drink at least 0.5 ounces to 1 ounce of water per pound of body weight.  Make sure that you don’t become dehydrated and carry a water bottle with you.  The bottle will serve as a constant reminder that you should drink water. 

About Eric


Eric is the content manager at Fit&Me. Fit&Me is dedicated to helping you achieve your health and fitness goals, and transform your body by offering the best fitness equipment and knowledge you need.

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