How to stay fit during traveling

Updated: Sep 16, 2019

Do you want to stay in shape during your vacations? Implement these helpful tips into your travel routine to see results.

Traveling is an escape from reality. It helps you reset your mind, body and soul. However, sometimes, the hotel you might be staying at doesn't have a gym or it's bare-bones. Whatever the case may be, this is how I stay in shape during traveling for work or for vacation.

A group of men walking in Alicante, Spain. (Photo by Digital Nomad Foodie)

1. Walk, everywhere.

Walking is one of the very best ways to burn a lot of calories during your travels as reported by the Washington Post. It's also one of the best ways to explore a new city while racking up your daily steps. If you do this everyday, expect to easily top 10,000 steps. When I was vacationing in Hawaii recently, I averaged about 18,000 to 25,000 steps per day! You'll keep your body moving and burning calories throughout the day. Just make sure you wear some comfortable shoes to prevent injuries.

My wife swimming in the pool at Hotel Wailea, Relais & Châteaux in Maui. (Photo by Digital Nomad Foodie)

2. Swim in a pool, river, lake or the ocean.

Swimming is one of the absolute best ways to stay fit. Not only is it gentle on your entire body with low-impact, but if you are vacationing in a hot part of the world, you'll also enjoy the cool water. I like to swim moderately for at least 30 minutes using the freestyle stroke. This usually results in about 1,000 to 1,500 yards or meters. You will feel energized after your swimming session, which will give you a great overall feeling to fuel the rest of your day. Make sure you pack your swimming attire and goggles!

3. Do a 12 minute HIIT routine in your hotel room

HIIT also known as "high-intensity interval training" is a fat-burning monster workout that not only burns fat during your workout, but also for up-to 48 hours after. I like doing a 12 minute HIIT workout at least 2 to 3 times a week. You can do these workouts in small spaces, which means your hotel room. Trust me you'll sweat and feel exhausted after doing these workouts. Check out Krista's "12 Minute Athlete" blog for daily HIIT workouts you can do.

4. Drink water, lot's of it.

You should be drinking plenty of water regardless if you are traveling or not, but hey how many of us really drink the recommended glasses per day? Water will help you stay hydrated and keep you regular in the bathroom. If you are doing the above, you'll definitely want to drink even more water than normal. You'll cleanse your system and stay hydrated from all the sweating you'll do on your travels not to mention fight those hangovers from the drinking you might do.

Waiting for fresh pomegranate juice in Beirut, Lebanon. (Photo by Digital Nomad Foodie)

5. Eat as healthy as possible.

One of the best parts of traveling is eating new and good food. If the location permits, I like to eat street food. Not only is it fairly healthy, but it's very cheap. Street food around the world is mostly made to keep you full and satisfied. A good breakfast to start out the day is also key to keep your energy high so you can explore the world around you.

Catching some z's at the train station in Cusco, Peru. (Photo by Digital Nomad Foodie)

6. Rest and sleep whenever you can.

To ensure that you are fit mentally and physically, always rest with proper sleep. Incorporating a mid-day rest period is very helpful. Not only do you rest your body, but you can also recharge your phone so you will have a full battery later in the day.

If you do these things, you'll notice after you return from your vacation that you've either lost some weight or maintained the same weight as you were before you left! Do you have any recommendations? We'd love to hear back from you, so please comment below.


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About Digital Nomad Foodie

Digital Nomad Foodie is a native of the San Francisco Bay Area.  He was a paratrooper in the U.S. Army and has lived all over the world.  In addition to blogging, he is also a digital nomad working in healthcare.  He writes about his experiences and recommendations in various locations around the world.  His photos and reviews have helped over 79 million people learn about local & exotic destinations plus delicious food and can be seen on InstagramGoogle Maps and Yelp.


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