The Foolproof Guide to Staying in Shape While Travelling

Jake Stevens

April 05, 2017

There’s a lot to think about when you’re gearing up for an overseas trip. Once your visas and flights are organised and your bag is packed, there’s time to think about the smaller details that are often overlooked.

It’s easy to overlook your health when you’re travelling – after all, you’re going for a good time, right? If you’re planning on travelling long term, or you already make an effort to work out, you’ll want to maintain your health as you go. Here’s the foolproof guide to staying in shape while travelling.

#1 Every day is an opportunity

Travelling usually gets you moving, whether it’s running for a bus or taking a walking tour. Look for opportunities to be active every day. Take a walk through local markets or hire a bicycle to take in the sights. There will always be a way to enjoy your time overseas and move at the same time.

#2 Flying isn’t an excuse

Long haul flights can be exhausting, and sometimes that’s made worse because we spend so much time sitting. But apart from the times when the seatbelt sign is turned on, there is no reason why you can’t be up and out of your seat. Take a walk up and down the aisles. Make use of the space in between classes to do a few stretches or squats. Sure you might feel a bit self conscious, but your body will be feeling much better than everyone who just sat and watched.

#3 Exercise anywhere

If your hotel has a gym then don’t be afraid to make good use of it. Of course, you might be wondering why you’d waste your time inside a gym when you could be out exploring – and you’d be right! You don’t need equipment to fit a work out into your day. Use Google Maps to find a local park or playground. The open space and fresh air will give you plenty of time to try this on the spot workout:

  1. 3 sets of 10 push ups
  2. 3 sets of 10 lunges (single leg if you’re really keen!)
  3. 3 sets of 10 squats
  4. 3 sets of 10 bicep dips (find a park bench for these)
  5. 3 sets of 10 backback lifts (yep, hefting your pack into the air like a weights bar)

If you’re stuck in your room for the day because you’ve got work to do, you can do this workout there. It only takes a few minutes. Use your backpack for additional weighted squats if you’re up for the challenge.

#4 Get involved locally

If you’re based somewhere longer term, sign up to a local dance or yoga class. Find a rock climbing hangout and get to know the locals. You never know who you’ll meet or the new skills you’ll learn.

#5 Diet is 80% of the battle

By all means, take advantage of the local cuisine, but remember your overall health must come first. Stick to fresh local protein and vegetables where you can, and go easy on the rice and pasta. Manage your alcohol intake and make sure you’re getting plenty of clean water in.

Enjoy your adventures and take care of yourself at the same time – winning!

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