The How To’s of Staying Healthy While Traveling

The How To's Of Staying Healthy While TravelingHello everyone!  How many times have you worked hard to get in great shape or lose a few pounds, only to see all your work go down the drain after going on a trip?

Well, you may be surprised to know there are a lot of ways to avoid falling into that trap.

Hence, the purpose of my blog today is to share with you ways to stay or get into good shape when traveling.  Whether you’re traveling for business or pleasure, the tips shown today can be used for any occasion.

Now, before I get into things you can do once you reach your destination, I’d like to talk about preparing for your trip.  Below are some things to get you started on a healthy plan before you leave your house.


1. Healthy Snacks – Instead of packing your carry on bag with a bunch of candy bars and chips, pack some fruits and vegetables that can keep at room temperature.  Some of these could include apples, bananas, pears, carrot sticks or celery in a zip lock bag.  You can also put oatmeal packs or healthy soup packs in there for when you get to the hotel.

2. Pack A Gym – There are many small and lightweight exercise devices you can easily pack in your luggage.  An ab wheel, jump rope, small weights (2.5-5 lb), resistance bands, and workout videos are examples. This way if the hotel you’re in doesn’t have a fitness center, you’re not just limited to body weight exercises.

Even if it does have a fitness center, you can still bring these items so you have a variety of exercises to choose from.  For more information on fitness products you can travel with please see my Reviews page here.

Next are some ideas you can do at the airport during your travel.

At the Airport

1. Meals – It may be hard because many airports have a ton of fast food restaurants, but if possible try to opt for healthy choices.  These would include salads or sandwiches with healthier meats and toppings.  Turkey or grilled chicken with vegetable toppings are good examples.

2. Walk – Conveyor belts located in the middle of terminals to help folks get from point A to point B are now popular.  However, if you have the time, try to avoid these and walk the distance instead.  Also, if time permits go ahead and walk around the terminal a little bit to get in some exercise.

3. Stairs – If you’re only going on a short trip and just have a carry on bag, use the stairs rather than an elevator when possible.  If you’re trip is longer and you have more bags, this may not be feasible.

Below are ways to stay active when you arrive at the hotel.


1. Fitness Center – If your hotel has a fitness center, take advantage of it.  Some hotels have nice modern equipment for you to use nowadays.

2. Pool – Swimming is one of the best exercises you can do.  It combines a little cardio, core, and resistance training all into one workout.  Many hotels have either an indoor or outdoor pool you can use to your benefit.

3. Stairs – Using the stairs in place of elevators is almost always a good choice.  Now, sometimes people say “but my room’s on the 35th floor and that’s too many climb.”  However, there is a solution.

You can take the elevator to the 30th floor and walk the other 5.  It never hurts to be creative when it comes to looking for ways to exercise.

The How To's Of Staying Healthy While Traveling4. Exercise – There are many exercises you can do in your room that don’t require a lot of space.

The ab wheel and jump rope I mentioned earlier can be used without a lot of space.

Also, a lot of workout videos these days don’t call for a large amount of space to do many of their moves.  You can even do some exercises with a chair that you can see in my blog here.

Next are some things you can do in the environment around your hotel to stay active.


1. Walking – Walk a few blocks out from your hotel.  It’s a great way to find a restaurant within walking distance for some of your meals.  You can also get some fresh air and exercise at the same time.  It’s also a good way to socialize with some of the locals and find out more about the city.

2. Park – See if there’s a park nearby where you’re staying.  If so, some of these have jogging routes if you like to jog.  Going to a park can give you more space for some exercises that you may not be able to do in your room as well.

3. Beach – If there’s a beach close to where you’re staying, you can take advantage of the opportunity in ways besides relaxing in a lounge chair lol.  Jogging along the beach or swimming are excellent ways to burn calories.

I’ve listed below some ways to eat healthy while on your trip.


1. Grocery Store – Try to find a grocery store in the area and buy some healthy foods.  If your room has a refrigerator, microwave, or both these can definitely help.  If not, you can still buy fruits and veggies that don’t require refrigeration.

2. Hydration – Make sure you keep yourself hydrated with plenty of water during your trip.  Even if you’re not in a hot weather climate, it’s important to keep your hydration level up.

3. Meals – Aim for eating healthy meals with plenty of fruits and vegetables for the most part.  However, I know it’s hard to do all the time because many cities have beautiful restaurants with delicious food.  It’s ok to treat yourself to a less healthy meal once in a while.  The key is moderation and not overdoing it.

The How To's Of Staying Healthy While Traveling4. Alcohol – Keep your alcohol consumption to a moderate level as well because it slows down your metabolism.

For many folks, they have a tendency to overeat while on a trip so too much alcohol can compound the problem.

There’s nothing wrong with having a good time and partying, but like I said before moderation is important.

Summary –  Going on a trip doesn’t mean you have to get out of shape and start from scratch on your exercise program when you return home.  If you make wise decisions concerning your health before and during your trip, you can come home in the same or even better shape than when you left.

One last thing I’d like to mention is commitment.  Although your schedule may be erratic, especially if it’s a business trip, you should commit to putting in at least 150 minutes of exercise per week.  Otherwise, these tips won’t have much of an impact and it’ll be hard to see results.

The ACE (American Council on Exercise) did a great article on exercise and traveling you can see here.  So what have been your experiences with traveling and exercising?

Please feel free to share them with us in the comments.  Or, if you have any comments or questions please let me know and I’ll gladly get back to you.  Thanks for your time and have a safe trip!


6 thoughts on “The How To’s of Staying Healthy While Traveling”

  1. This happens to me like clockwork every time I go on vacation. My wife and I work hard to get in shape and then we splurge on food and drinks without much exercise and before you know we lost all of the gains we had made.

    I am planning an extended trip in the next couple months. I will be sure to follow your advice like bringing our own groceries and trying to get a few more walks in the trip.


    1. Hi Jeremy,
      I’m glad you found the article helpful. Yes, walking more during your trip can definitely help you stay in shape. Thanks for commenting!


  2. You make some great points Jon. However, I’m not too sure about packing any sort of weights into your luggage – we struggle with weight allowances as it is. If you are going to pack something as an ‘addition’, then maybe a good pair of walking shoes. At the end of the day, walking really is the best exercise; well, that and swimming. Both of which can be done in copious amounts while on holiday 🙂

    1. Hi Tony,
      Yes, if you have a lot of luggage and are close to going over the weight limit you may not want to bring the weights. Substituting them with some of the other devices I mentioned may work better. Thanks for your input!


  3. Traveling (specially long spells of more than a week’s duration) can be the perfect excuse to mess up your diet. What with all those full-spread hotel buffet breakfasts and the irresistible local culinary delights. It’s also the perfect alibi to miss more than a few workouts at the gym. This article has some of the best advice I’ve read on how to counteract those excuses. Thanks for helping make traveling healthy again, Jon!

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