How to stay fit while traveling?
Staying fit while traveling can be challenging, especially when you are out of your regular routine and in new surroundings. However, there are several tips and strategies that can help you stay active and healthy while on the road. In this article, we will explore some ideas on how you can exercise while travelling and living as a digital nomad.
So let’s dive in!
How to Stay Fit While Traveling?
Traveling can disrupt your regular health and fitness regimen, making it difficult to stay in shape. Nevertheless, there are many strategies that you can use to stay fit while exploring new places!
Here’s how to stay fit while traveling.
1. Set a Goal
Set a goal, and then take the necessary steps in order to accomplish it.
This is the most important thing. Without a goal, you can’t succeed. That’s for sure.
If back home you are going to the gym 3 times a week, try to follow this routine when abroad too. While it won’t be possible when traveling actively, it is doable when staying in one place for longer periods of time. While at home, I work out 3 times a week, and I try to do the same when I am abroad. For example, when staying in Phuket for 3 months, I even succeeded in managing 4 workouts a week.
How to set a goal? To be honest with you, it’s easier said than done. Decide on how many days a week you want to train. Tell yourself — I am going to workout 3 times a week. Set a schedule. For instance, you decide that you are going to hit the gym on Mondays, Wednesdays and Sundays. If it’s 4 days a week, then on Mondays, Wednesdays, Fridays and Sundays.
Why it’s easier said than done? Well, one thing is to make a plan. Sticking to this plan is completely a different matter altogether. Initially you must be strict with yourself and require continuous motivation from within; however, eventually it will take less of an effort for you to get to the gym. From personal experience I am certain that this is true!
If you do not exercise at a gym, but prefer other activities, set goals for those activities. Let’s say, you love cycling, and you are staying at a place which is perfect for this activity. Decide how many days each week you’d like to spend on this activity, along with other forms of exercise.
2. Do Your Research and Plan Ahead
Before you travel, research the local fitness facilities and activities in the area.
Look for gyms, yoga studios, or outdoor workout areas. See how much a day-pass or membership costs. Compare it with other gyms and studios, to make sure you have a list of the best options.
That way, when you arrive at your destination there won’t be a need to spend precious time researching — rather use it exercising instead!
3. Pack the Right Gear
If you plan to use the gym, pack is gym clothes and shoes.
Don’t forget about a refillable water bottle, too. If you do forget to pack all of this, do not worry. You will find some sort of sports clothing in most places in the world. You don’t have to buy special fancy gym clothes. Any breathable and quick drying top and bottoms, comfy socks and running shoes will do.
If you prefer to do yoga or exercising in your hotel room, bring with you lightweight and packable fitness equipment you need, such as resistance bands and a yoga mat.
4. Use Fitness Apps
There are many fitness apps that can help you stay motivated and on track with your workouts. Some popular options include Nike Training Club, ASICS Runkeeper, and Strava.
Before downloading a fitness app, you need to understand for what type of exercises and workouts you plant to use it. If it’s cycling or hiking, Strava is a great option. If it’s walking, you will need an app that tracks steps and shows how many km or miles you’ve walked. You might already have such an app on your phone (e.g., iPhone’s Fitness app or Google Fit).
If you have a sports watch, you could use it to track your progress. See what kind of fitness modes are available. Most probably, you also have an app on your phone that connects your phone to this watch. See if there is an fitness tracker option.
5. Walk or Bike Instead of Using Transportation
How to stay fit while traveling? Try to walk more!
When exploring a new city or town, consider walking instead of taking a taxi or public transportation. Walking is perhaps the easiest exercise out there. It will help you stay healthy and fit. Walking also allows you to get to know your surroundings and explore the area at your own pace. Plus, you will be able to save some money on transport and taxi fares.
Use a fitness watch / band, or a smartphone app to track your steps.
If a city, town or village you are staying at is bicycle friendly, try biking everywhere you need. It’s a great exercise, and it’s faster than walking. Just don’t forget about the safety — wear a helmet, obey to traffic laws and carry a sturdy bicycle lock everywhere.
6. Take Advantage of Hotel Amenities
How to workout while traveling?
Use the gym at your hotel, or book a hotel with a gym.
Many hotels offer fitness centers and swimming pools. Take advantage of these amenities to get in some exercise during your trip.
However, you might probably know, that most hotel and condo gyms are pretty basic when it comes to equipment. Most hotel / condo gyms won’t provide with every workout machine possible. If you have a specific workout routine, you will have to go to a commercial gym anyway.
But still, a hotel gym is a nice thing to have. If you are lazy to go to your chosen gym, you can pop in the hotel gym for an essential workout.
Hotel gyms are great for those who don’t have a specific workout routine and just want to stay fit by using machines what are available to them at the moment.
7. Try New Activities
Traveling is a great opportunity to try new activities and sports.
Sign up for a local yoga or dance class, take a surf lesson, or go hiking in a nearby national park. Each place offers its own unique activities and sports.
For instance, the Indonesian island of Bali is well-known for surfing and yoga, whereas Thailand is known for its muay-thai classes. If you would love to learn to dance, Argentina is the perfect place for this! The city offers many opportunities to learn the tango, as well as other Latin dance styles like salsa and samba.
If you haven’t tried hiking yet, go for it! Nearly every country in the world has some sort of wilderness trails that would make an amazing hike. There are probably great nearby hikes right by your city or town! Hiking offers stunning views, invigorating fresh air and time for reflection — making it well worth trying out.
8. Eat Healthy Food
How to stay healthy while traveling? Eat healthy food!
But remember that this doesn’t mean that you have to go on a diet.
No, quite the opposite. If you are working out regularly, walk and hike a lot, you’ll need to eat plenty of nutritious food to stay healthy and strong. If you don’t eat enough, you may feel tired, weak, or lightheaded.
Eating enough food can help you perform better during your workout / exercise. When you have enough energy, you can work out at a higher intensity for longer periods of time, which can help you achieve your fitness goals more quickly.
After you exercise, your body needs nutrients to repair and rebuild muscle tissue. Eating enough protein and other nutrients can help speed up the recovery process and reduce muscle soreness.
At the same time it’s important to eat healthy foods. Don’t go to the nearest fast-food chain. Rather look for restaurants that offer healthy options and try to balance your meals with plenty of fruits and vegetables. If you are staying at an apartment with a kitchen, or at a hotel or guesthouse with kitchen facilities, try to cook a healthy and nutritious meal yourself.
Consider consulting a dietitian or nutritionist who can help you develop a meal plan tailored to your specific needs and goals.
By following these tips on how to stay in shape while traveling, and making fitness a priority, you can stay healthy and active while enjoying all that traveling has to offer.