15 Easy Ways To Stay Fit And Healthy While Travelling

Whether you’re heading to the beach, adventure camping in the woods, or on a trip overseas, you’ll likely find yourself away from home at some point this year. But just because you’re out of your routine, it doesn’t mean you have to put your healthy habits in the backseat. With just a dash of prep work and a dose of creativity, you can easily eat well and exercise often while you’re chasing your wanderlust dreams. Try these healthy travel tips from dietitians and personal trainers.

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Pack your own snacks

You can carry most foods through security at the airport. So dietitian Jennifer Bruning says it’s smart to prep ahead of time. She often stashes homemade muesli bars, popcorn, or fresh fruit like apples in her bag. “Then you can avoid the less healthy options and save some money,” she says. While international flights have some liquid restrictions (so maybe don't bring that smoothie), items like yoghurt can be taken on domestic flights. Just make sure you eat your fruit and veg before you land so you don't have any custom issues.

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Seek out healthy food options

When you get through security, Bruning suggests bringing up the airport map on your phone so you can see your options and head to a close, healthy spot. Many coffee shops will offer yoghurt or grab-and-go salads, or you might see a vegan spot around the corner.

As you’re walking around and narrowing down your options, pick up foods filled with fibre. “Your digestive system can get out of whack while travelling, but fibre-rich foods can keep your system more regular,” Bruning says. “Those foods can also provide more prebiotic fibre for good bacteria to thrive, which enhances the immune system.”

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Use nature as your gym

Need some workout inspiration? Take your workouts outside. Celebrity trainer, Kira Stokes, posts many of her workouts on Instagram, and you’ll see she works out anywhere. Often using #thegymiseverywhere, she does bodyweight exercises on the beach, in the mountains, in her backyard, or on city streets.

“I think the first thing to do is look at your environment a little differently,” she says. “Let’s remember that you don’t have to be in the gym or studio or within four walls to get in a workout. Look at the stuff around you as gym equipment - nature is the best gym we have at our fingertips at all times.” Use a park bench for incline push-ups or triceps dips, your rolling carry-on at the airport for plank variations, or outdoor stairs for a cardio burst and lunge work.

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Keep outdoor workouts simple

Sometimes exercising when you’re away from home can feel overwhelming, especially if you don’t know the area you’re visiting very well - but don’t overthink it. When you’re away is the perfect time to work on bodyweight exercises, like squats, lunges, and push-ups. A sample program from Stokes: Start with three to five minutes of jumping rope. Then do a lower body-focused bodyweight move, like squats or lunges, followed by a more explosive move like a jump squat or plyometric lunge. Then go into a core-centric exercise, like mountain climbers. Finish with an upper body bodyweight exercise, like push-ups, and repeat the circuit three times.

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Download a workout app

When you're not sure how to go about your exercise routine, following a workout app can also be helpful. The good news is that most of them are free. Find one that’s super easy to follow when you’re travelling by looking for one where most workouts feature bodyweight-only exercises and don’t take much time. You will be crushing kilojoules anywhere - and without feeling lost on what to do.

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Get to know the area

Travelling to a new country? Check out what the local cuisine is like ahead of time, Bruning says. “Sometimes it’s hard to make a decision on the fly, especially when there’s so much new info on the menu,” she says. “If it’s a language you’re less familiar with, know what a few dishes are called ahead of time.” That way you can recognise the words and use those dishes as your go-to order. Some items to consider include fresh veggie dishes, legumes, whole grains, and lean sources of protein, like fish.

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Check out forums for fun activities

As soon as strength and conditioning specialist Holly Perkins lands in a new area, she opens up Yelp to see if there are any stand-out fitness spots. That could mean a cool gym, a pretty park, or an awesome lake to go swimming - it helps her get familiar with the unique options in the area. Finding a run or bike route in the neighbourhood is also a strong option and an easy, active way to explore your surroundings.

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Focus on your "why"

Perkins also believes one of the best motivators to moving more while travelling is thinking about why you want to exercise and what the benefits are from doing it. “It’s just so easy to opt out of exercise when you’re travelling,” Perkins says. “It won’t happen, unless you make it happen. And if you do make it happen, it’s really going to be a game changer for you. It’s going to help reduce the stress of travel and it’s going to help improve your energy and your stamina which normally gets zapped during travel.” You won’t regret the workout, so don’t put off starting one.

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Grab a cup of coffee

One of the best ways Perkins motivates herself to get up and get moving is with a little reward. She opts for an extra dose of caffeine when she wakes up and pre-workout. While she might limit her coffee intake back home, it gives her something to look forward to while boosting her energy and giving her a push to get exercising. Try green tea if you’re not used to coffee or go for a shot of espresso.

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Squeeze in your workout in the mornings

Sometimes people skip workouts when they’re away because they don’t want to sacrifice the time. But, as Perkins says, you don’t need a lot of time to squeeze in a sweat - 20 minutes will work wonders for getting your heart rate up and muscles moving. Perkins suggests getting your sweat on first thing in the morning, so you don’t have to think about it later in the day. And it’ll give you a burst of energy to kickstart your a.m. too.

Pack a gym in your bag

Besides a set of sneakers, Stokes has a few other essentials she likes bring with her on trips: resistance bands, gliders (you can use towels or paper plates in their place, too), a skipping rope, and occasionally an agility ladder or TRX suspension system. With these extra tools, she’s able to turn up the burn during her trip.

Perkins also brings a resistance band with handles and at least one extra set of workout clothes (and sneakers, too!) so no matter where she is, she’s ready to exercise.

Find balance in your meals

It's OK to indulge a little when you're on holiday. After all, you don't eat this way 365 days of the year. Be picky about what foods you want to enjoy and which ones you'll skip, Bruning suggests. “You can always have a lighter lunch and a more indulgent dinner,” she says. “You want to be able to experience special things. But think ahead of time about the balance of foods that will make you feel your best while travelling, keeping in mind how energetic and full you want to feel.”

Fuel up throughout the day

People tend to get dehydrated when they’re travelling, so make sure you’re drinking plenty of water, says Bruning. Also, it’s a good idea to carry some healthy snacks with you when you’re walking around town and sightseeing. “Carrying reliable snacks with you will help you plan for the unpredictable nature of travelling, keep you alert, and they might help you choose the lighter meal come dinner time,” Bruning says.

Pick a meal to enjoy at home

One of the major pros of staying in an Airbnb or somewhere with a kitchen: You can prepare at least one meal a day. Bruning says this is a great idea, as it allows you to control exactly what’s going into your meal. It could be yoghurt or porridge for breakfast or a veggie-packed dinner. “If you’re holidaying where food is indulgent, it’s good to have a by-choice meal that you can lighten up and cook at home,” she says. Cooking with your family is also a great way to bond while you're on holiday.

Make sleep a priority

When you skimp on adequate sleep, your hunger signals can get out of whack, says Bruning. Make sure you schedule some downtime and plenty of rest. When you do, you’ll feel refreshed each morning and relaxed come the end of your getaway.