Tips On How To Stay Active During Travel And On The Go

It can be challenging to maintain an active lifestyle while traveling and on the go, but doing so is crucial to your physical and mental health. Including some form of physical activity in your trip itinerary can do wonders for your mood, energy level, stress levels, and health. Here are some ways how to stay active during travel and on the go:

1) Plan in advance

You should look into nearby gyms and fitness centers before you leave. Many hotels either have their own gyms or provide shuttle services to nearby gyms. When visiting a new city, look for outdoor pursuits like hiking paths, bike rentals, and public parks. 

If you put some thought into your schedule in advance, you can maximize your time and increase your chances of engaging in physical activity.

2) Set realistic goals

Be practical about how much exercise you can fit into your day while on the go or traveling. Try to make your goal both realistic and attainable. If you must travel for business, try to squeeze in a 30-minute workout before or after work.

3) Take your exercise gear with you

When traveling, it can be challenging to maintain an active lifestyle, so make sure to bring along a change of workout clothes and shoes. As a space-saving measure, you should travel with only the workout clothes you need if you're taking a plane.

4) Put some time aside on the calendar for exercise

Even if you have a packed itinerary, you should find time to exercise. Put your workouts on the calendar just like any other important event. If you do this, you'll be more likely to incorporate regular exercise into your routine.

5) Utilize the resources that are available to you

Stay active and avoid the temptation to just lounge in your hotel room by venturing out and seeing what the area offers. Do some sightseeing on foot, run along the shore, or just relax in the hotel's pool. Stopping for a short walk or hike at a rest stop is an excellent idea if you're on a long car trip.

6) Do bodyweight exercises

No expensive gym membership is required for you to get a great workout. Try out some push-ups, squats, and lunges, all of which can be performed with your body weight. In addition, there are a plethora of websites and mobile apps that feature bodyweight exercise plans.

7) Incorporate physical activity into your daily routine

If you want to get more steps in, take the stairs instead of the elevator or park further away from your destination. Avoid using your car whenever possible and opt for the more active modes of transportation.

8) Remember to pay attention to the importance of rest and sleep

While it is recommended that you keep moving while on the go, it is equally important to rest and recuperate. Sleep well and take some time off to unwind.

9) Get creative with your workouts

Make do with what you have and exercise interestingly if you need more workout space or tools. For strength training, bring a resistance band or a towel, and pack a jump rope for cardio. Yoga and Pilates are two other forms of exercise you can try because they require very little equipment.

10) Take the stairs instead

Get out of the elevator and use the stairs whenever possible. Changing this one can increase your heart rate and help you burn more calories.

11) Use your layovers 

Save your time sitting around during a layover; instead, get up and move around. Find an airport walking path or a nearby gym to get some exercise.

12) Make it enjoyable

Find things you enjoy doing while traveling that will allow you to exercise while you're away. Stay at a place with a swimming pool if you want to swim. If you enjoy hiking, schedule a day hike.

13) Get smart about your use of technology

Many websites and mobile apps exist to assist you in maintaining your regular exercise routine while you are away from home. Several apps feature virtual classes and social support systems, workout plans, and tracking tools.

14) Find a gym buddy

Having a training partner can be a great way to stay motivated and accountable. It's a good idea to exercise with your loved ones or traveling companions, whether they're family or friends. Finding a local running or cycling group to join can be a lot of fun if you're traveling solo, as can joining a virtual fitness community.

15) Take advantage of hotel amenities

Standard hotel extras include health clubs, swimming pools, and tennis courts. Take advantage of these services while you're here. You can also inquire with the hotel staff about local parks and trails ideal for jogging and hiking.

16) Don't be afraid to try something new

The freedom to experiment with travel is one of its most incredible benefits. Go out of your comfort zone and try something new, like rock climbing, kayaking, or stand-up paddleboarding. These are great ways to get outside and see the area while also getting a good workout.

17) Get some use out of your hotel room

You can get a good workout without going to a gym or leaving your hotel room. Do squats, lunges, push-ups, and other body-weight exercises, using the furniture and space in your room. 

Consider bringing a small set of dumbbells or resistance bands for strength training.

18) Don't complicate things

The best way to keep active while on the go or while traveling is sometimes the simplest. Walking is an excellent form of exercise because it doesn't put too much strain on the body. Exercise by strolling around after meals or at your own pace to see the sights.

19) Utilize the public transportation system

Use public transit, such as buses and trains, instead of renting a car or hailing a cab. Walking to nearby bus and train stops will allow you to burn more calories.

20) Don't let travel excuses hold you back

When you're on the go or away from home, it's easy to find reasons you can't exercise. However, keep in mind that engaging in regular physical activity is crucial to your health and well-being. Don't let travel excuses hold you back.  Make it happen by doing whatever you need to, whether getting up earlier to exercise or doing a quick workout while at work.

21) Snack smart

When considering how to stay healthy while traveling, your food choices play a pivotal role. Packing your own snacks can be a lifesaver. Not only does it save money (who isn't familiar with steep airport prices?), but you're also in control of what you eat. Consuming clean requires knowledge of your food intake. Carry durable fruits like apples, bananas, or clementines. Besides being nutritious, they help in regulating blood sugar levels and provide hydration.

23) Prioritize hydration

Through my numerous travels - from Europe to South America and the US - the importance of hydration stands out. Drinking water keeps the body functioning optimally. Dehydration can cause muscle pain, fatigue, and mental fog – not what you need when navigating unfamiliar terrains. Considering how mentally taxing traveling can be, keeping hydrated with pure H2O is crucial.

24) Make mindful food choices

It might be tempting to grab a slice of pizza or a juicy burger but think about how to stay healthy while traveling. Opt for fresher alternatives. If you can find healthy fresh-mex options, go for them. Focus on simple dishes that offer protein, vegetables, and carbs. Avoid excessive sauces and cheeses that are often processed and lacking in nutrition. If pizza is too hard to resist, share a slice or eat mindfully, savoring every bite.

• No Fridge Snacks: Options like Clean Eatz Barz, tuna packets, low-sugar beef jerky, nuts, low-sugar protein bars, peanut butter, protein balls, and Quest chips should be in your travel bag.
• Fridge/Cooler Snacks: Pack things like carrots, bell peppers, or celery with hummus, guacamole, or Bolthouse ranch. Other great options include turkey or ham deli slices paired with low-fat cream cheese and a dill pickle slice, string cheese, hard-boiled eggs, or Greek yogurt.

25) Opt for nutritious convenience store picks

If in need of a snack, choose fresh fruit or unsalted, unprocessed nuts available at airport newsstands or convenience stores. These nutritious choices can keep you full and energized, emphasizing the wisdom of our ancestors' dietary choices.

26) Resist instant gratification

Understanding how to stay healthy while traveling involves discipline. When hunger strikes, it's easy to crave simple carbs. Be patient and look for healthier alternatives. This patience often results in a more satisfying and guilt-free experience.

27) Start your day right

A protein-rich breakfast, complemented with vegetables and a touch of healthy fats, can keep you full and energized during your travels.

28) Choose your coffee wisely

If you’re considering caffeine for an energy boost, avoid sugary, fat-laden concoctions. Instead, choose a simple black coffee or a low-calorie version with your choice of skim milk and sweetener. You need the caffeine, not the unnecessary sugars.

29) Embrace physical activity

Wondering how to stay healthy while traveling through vast airports? Take the stairs! Those additional steps count towards your daily exercise, improving circulation and alertness.

30) Make your luggage work for you

If your bag doesn't have wheels, view it as an opportunity rather than a hindrance. Carrying it can engage your core and upper body. Switch hands occasionally to ensure an even workout, and consider it a pre-flight fitness routine.

Conclusion

In essence, traveling provides a unique backdrop to test our commitment to health and well-being. While the journey may present its set of challenges, remembering how to stay healthy while traveling is a testament to one's dedication. By preparing in advance, making informed choices, and seizing every opportunity to be active, travelers can enjoy the beauty and thrill of their adventures without sidelining their health. So, as you pack your bags for your next trip, remember to also pack your resolve to stay healthy, ensuring that both your memories and your well-being are in top shape when you return.

FAQ

How do I eat healthy when staying in a hotel?

Carry items that don't spoil easily, like nuts, seeds, and protein bars, or fresh produce that doesn't need refrigeration. This provides nutritious alternatives when you're in need of a swift bite or lured by the hotel's snack machines.

What food travels well in a suitcase?

Packaged snacks!

Here's a tidbit for globetrotters keen on carrying back unique treats from renowned culinary locales globally: ensure they're sealed, and you're all set. Sealed items like granola bars, nuts, chips, crackers, and cookies can comfortably fit in your hand luggage or checked suitcase.

What is a healthy flight meal?

If you have an afternoon or evening flight, Agarwal recommends having a light, balanced meal to keep you satisfied. Opt for protein sources like eggs or fish. Including a salad with healthy fats, such as avocado and nuts, completes the meal.