Traveling makes it hard to stick to plan

Traveling is one of life’s great pleasures, but it can also pose a challenge to our fitness and health goals. Staying fit and healthy while traveling is hard. Whether you’re on a business trip, a family vacation, or a backpacking adventure, it’s important to stay on plan as best as you can while on the road.

New or unfamiliar surroundings, a slightly different schedule, or just being out of your comfort zone can toss most people completely off their fitness goals which can lead to all sorts of lost progress. From restaurant meals to jet lag, traveling can leave anyone feeling out of it.

Here are ten of the best tips for staying fit and healthy while traveling, so you can enjoy your journey to the fullest without compromising the progress you fought for:

1. Plan ahead for fitness opportunities

Before you hit the road, research the fitness opportunities available at your destination. Look for nearby parks, trails, or fitness centers, and check if your hotel has decent gym or workout facilities. Most hotels have small gyms and pools which are great but usually lacking. Smaller hotel gyms, while a nice to have, are a far call from a commercial gym. If you find that the amenities are lacking, check around for gyms that offer day passes or discounted rates for travelers.

You can also pack a resistance band, jump rope, or other small equipment in your suitcase, so you can get in a quick workout in your hotel room. Plus, burpees can be done almost anywhere if needed. The people below you might not be too appreciative, though.

2. Pack healthy snacks

Traveling often means relying on convenience foods like fast food or vending machine snacks. To avoid this, pack healthy snacks like nuts, seeds, fresh fruit, or protein bars to keep you fueled during your travels. Now, obviously that isn’t going to work too well if you go to places like Hawaii where the customs controls are semi wild, but it’ll work in the vast majority of cases.

Pre-packing protein powder into individual bags as opposed to taking the whole container can save room even if it gets you some looks at the airport.

Bring a reusable water bottle to stay hydrated and help avoid sugary sodas or juices. A good bottle to consider is something along these lines from Amazon.

Packing your own food can help you maintain a semi-normal sense of schedule even while traveling.

3. Walk or bike

When exploring new towns, opt for walking when possible. This not only saves money on transportation, but it also allows you to see more of your destination and burn some extra calories.

You can also use walking or biking tours as a way to learn about the local culture and history if that’s your thing, but manually getting where you are going helps keep you active. Obviously, this helps if your hotel is in a heavy tourist area because almost everything is in walking distance.

4. Take advantage of hotel amenities

Some hotels offer fitness classes, yoga sessions, or swimming pools as part of their amenities. Take advantage of these offerings to get in a workout or stretch session. You can also ask if the hotel has a bike rental program, so you can explore the area on two wheels.

Bigger hotels in larger cities usually have some sort of similar program or can point you towards community programs if you ask at the front desk.

5. Try local activities

When traveling, try to incorporate local activities into your fitness routine.

This could mean taking a surf lesson in Hawaii, hiking a mountain in Colorado, or practicing yoga on the beach in Bali. Not only will you get in a good workout, but you’ll also experience the local culture in a unique way while staying fit and doing your best to stay healthy while on the road traveling.

Plus, if you are traveling for fun why not do as much as you can? Even walking around Disney World or other amusement parks can net you 20 thousand plus steps in a day if you power through. That’s roughly 10 miles of walking! I’d say that counts.

6. Use fitness apps or YouTube videos

If you don’t have access to a gym or fitness center, you can still get in a good workout with the help of fitness apps or YouTube videos. There are countless options available for bodyweight workouts, yoga sequences, or cardio routines that can be done anywhere, anytime.

Some popular apps include Nike Training Club, MyFitnessPal, or Headspace. Additionally, almost all Crossfit workouts are posted on their website and many of them don’t require any equipment.

7. Pack a small blender

This is a pro-tip. For those who want to maintain a healthy diet while traveling, packing a small blender can be a game-changer. When you get to your destination, stop at a local convenience store and buy small amounts of ingredients to keep in the hotel, like milk and fresh fruit.

You can blend up smoothies or protein shakes using those fresh ingredients and pre-bagged protein mixes, which can be hard to come by when eating out.

Plus, it’s a convenient way to get in a quick meal or snack on the go.

8. Get enough sleep

Traveling can disrupt our sleep patterns, which can have a negative impact on our overall health and fitness. To combat this, try to stick to a regular sleep schedule and get at least seven hours of sleep each night.

You can also bring a sleep mask or earplugs to help you sleep better in unfamiliar, loud, or bright surroundings, like while on an airplane.

Many people have trouble with this one while traveling because of time zone changes or new surroundings impacting sleep quality. Do everything you possible can to stick to a normal routine, including no screens or caffeine before bed.

9. Practice mindfulness and self-care

Finally, it’s important to practice mindfulness and self-care while traveling. This means taking time to relax, meditate, or do activities that bring you joy. You can also indulge in a spa treatment or massage to ease sore muscles and rejuvenate your body. Traveling is usually supposed to be fun, even if it is for work. Take stock of how you are feeling at various times and do everything you can to maintain inner calm.

Traveling can be stressful, but it doesn’t have to actually cause internal turmoil if you work at it.

In conclusion, staying fit and healthy while traveling is possible with a little planning and creativity. By incorporating these ten tips into your travel routine, you can maintain your fitness goals and enjoy a fulfilling, active journey. Remember to stay hydrated, nourished, and active, and most importantly, have fun!

Let Us help You Out

At CONDITIONerd we are here to help you achieve better physical and mental health through exercise. Check out the plans we offer to our customers and see if you could benefit from working with our team. And if you have questions, you can always contact a CONDITIONerd team member. 

Personal trainers, like those found here, can help guide you on your pathway towards reaching your fitness goals, whether that is getting bigger, stronger, faster, more lean, or just generally feeling better.

We can get you setup with a periodized workout plan, supplement information, and advice on nutrition to help you reach your goals.

The only thing you need is some motivation and a willingness to change some old habits.

Get into contact with us to find out what membership is right for you. In a CONDITIONerd program, you’ll be surrounded by others who can help you to get where you want to be.

Generally, our clients start to see some pretty awesome changes in 2-3 months time, some sooner.