How to keep fit when travelling

How to keep fit when travelling

Does the question how to keep fit when traveling is on of the main concern for you? You are not alone. Travelling and staying in shape don’t normally go hand in hand. We all know a vacation is the time for over-indulging, treating yourself, and then coming home feeling much more heavier.

However, what if I told you that you can enjoy everything that your holiday has to offer and manage to stay fit while travelling? Awesome, right?

Here are the 18 rules that have helped me and will help you too, to keep fit when travelling

How to keep fit when travelling

  1. Integrate exercise with your holiday time
  2. Find a local gym
  3. Eat fresh and light meals
  4. Run on the beach
  5. Use Fitness Aps
  6. Choose a hotel with a pool or a gym
  7. Big healthy breakfast
  8. Protein bars between meals
  9. Stay hydrated
  10. Don’t eat too much on the road
  11. Eat more fruits and vegetables
  12. Eat on regular times
  13. Don’t buy airport food
  14. Take small workout equipment
  15. Yoga
  16. HIIT
  17. YouTube workouts
  18. Join local activities

1.Integrate exercise with your holiday time

Integrate your fitness time and holiday time. It does not need to be separated. There are a lot of options which let you keep fit and get out into nature: water rafting, kayaking, renting bikes, hiking.

2.Find a local gym

In most European countries you will find a free WiFi access which helps you to find a local gym. Many gyms offer a descent pay as you go rate. If you do not want to go to the local gym another option is to choose a hotel with private gym.

Here are three trusted websites that can help you the best find gyms in the place where you’re heading:

3.Eat fresh and light meals

Diet and nutrition play a key role if you consider how to keep fit when travelling.

Spend a few minutes reading the menu carefully, whenever you’re dining out at a restaurant and want to try lots of local dishes. Avoid meals that are creamed, sautéed and fried, as they are jam-packed with calories and fat. Instead, pick meals that are boiled, roasted or steamed.

A good examples are countries such as Macedonia, Greece and Croatia with a Mediterranean cuisine have much more substantial salads on offer with a variety of fresh veg, olives, leaner cheeses and grilled meats at a lower price.

4.Run on the beach

Have you ever tried running on a beach? It’s actually really tiring! The sand acts as a resistance, meaning you’ll use a lot more energy than if you were running on normal ground. You could also try running through shallow water on the beach.

5.Use Fitness Aps

There are several apps available which helps you to keep fit when travelling such as:

  • 7 Minute Workout provides body weight exercises and has features such as a 30-day challenge. I use this app and it’s pretty tough!
  • MapMyRun which allows you to plan and see how far you are running or walking using an interactive map
  • Pocket Yoga has lots of yoga poses, classes and more. It also works without a connection so perfect for travel
  • Fit Star provides you with various workouts
  • Runtastic Sixpack gives you workout plans, videos and more
  • Skimble Workout Trainer has huge amounts of workout options in various categories
  • Nike Plus Training App is an app with workouts designed by athletes

6.Choose a hotel with a pool or a gym

Staying in a hotel with a pool or gym can be sometimes quite expensive (especially in cities), but if there is such opportunity then try and spend at least half an hour per day swimming or doing some exercises.

To be fair most hotel gyms even at luxury hotels are quite basic, and will unlikely be as good as a dedicated gym, but it’ll be better than nothing. Sometimes local gyms allow day access too so that may also be worth considering – see point 2.

7.Big healthy breakfast

You should start with a big healthy breakfast every day. It is what fuels your energy for the rest of the day and gets your metabolism pumping.

8.Protein bars between meals

Keep your hangry monster at bay and your metabolism pumping by having a granola bar or protein bar in the morning and in between meals. I usually bring them in bulk from home, but you can also typically buy them abroad at any convenience store.

9.Stay hydrated

how to keep fit when travelling

Every day you should drink at least 2 litres of water (tee or coffee does not count). Not only does this help control appetite and prevent overeating because often dehydration is mistaken for hunger, but it helps reduce excessive water retention and bloating

So make sure that you start your day with 200-300ml of water and drink the rest throughout the day.

10.Don’t eat too much on the road

This rule will help you if you are interested in how to keep fit when travelling. So many people make the mistake of snacking and eating too much on the road or on the plane.

Airline meals are quite heavy and unhealthy to your diet. For a healthier and tastier alternative, prepare your own snack like an apple, turkey sandwich or a handful of raisins or nuts

Going for light foods will keep that bloating feeling away and will still give you the energy that you need for your trip

11.Eat more fruits and vegetables

The great thing about travelling is that you get to try new things, keep healthy and fit at the same time.

Make sure you eat at least one serving of fruits and vegetables per day. It will encourage a good digestive transit and you totally need that in your trip

12.Eat on regular times

Eating on regular times (not only during travel) helps you to boosts your metabolism. Your metabolism is the rate at which your body burns the calories you give it.

According to Harvard Medical School, “Our bodies are also programmed to sense a lack of food as starvation. In response, our [basal metabolic rate] (BMR) slows down, which means fewer calories burned over time.”

13.Don’t buy airport food

In most cases airport food contains a lot of sugar and thus hundreds of calories that can make you fat when traveling.

What’s more, high-carbohydrate and high-sugar foods are the worst and least satisfying, as far as reducing your hunger. Worst of all, these foods are very proficient in spiking the blood levels of your insulin, a hormone that will stimulate fat storage

14.Take small workout equipment

You’d be surprised at how much you can do with small equipment such as resistance bands, small weights etc.

Gymnastic rings help build coordination, stability and strength simultaneously like no other fitness apparatus. Here’s how you can get a good workout:

Resistance bands are super light and portable, and can be used to perform a wide variety of exercises, including bicep curls, shoulder press, lateral raises, overhead tricep extensions, and a whole lot more.


Yoga is a mild and relaxing way to burn hundreds of calories, and thus to keep fit when traveling. Plus,  you can practice yoga wherever you want, even with little to no equipment.


HIIT (high-intensity interval training) is a great form of training for those who want to keep fit when travelling. HIIT involves brief bursts of exercises in which you give 100% maximal effort interspersed with short recovery periods. An example would be 30 seconds on, 30 seconds off for 20 rounds, with exercises such as burpees, push-ups, and sprints.

Another benefit is that HIIT doesn’t take long to complete (if you did the mental maths my example workout would only take 20 minutes) and doesn’t necessarily require any equipment

17.YouTube workouts

YouTube workouts are ideal for staying fit while traveling. You can pack in a short, very effective workout whenever you want. All you need is an internet connection and a smartphone. There are many workouts you can choose from.

18.Join local activities

Joining to local activities is by far the easiest way to stay fit while traveling AND experiencing local culture. In some regions of Asia it’s quite common to see locals gathering in public spaces and park to dance or practice the art Tai-Chi.


How to keep fit when travelling

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