How to Stay Fit While Traveling the World
This article is partially sponsored by Huel. Use code OMARIALLEN for 15% off your online order.
Travel is an exciting adventure, often filled with new experiences, cultures, and cuisines. It's one of my absolute favorite things, so much so that I've created quite a lifestyle out of it as a digital "faux-mad." My friends and followers often ask me, "How do you stay so fit when you travel so much?" It's an art, but here are my tips for staying fit while enjoying travel, no matter your destination.
The Challenges of Staying Fit While Traveling
Keeping fit while exploring the world can be challenging. The allure of local foods, packed itineraries, and new environments can make it difficult to stick to a workout routine. But regular exercise helps manage stress, boosts your mood, and gives you the energy you need to enjoy your adventures.
Many travelers struggle to find the right balance. The key is to integrate fitness into your travel plans. This will allow you to stay fit and enrich your travel experience. Let's explore how you can make fitness an enjoyable part of your adventure.
Choose the Right Hotel
One of the most effective ways to ensure you don't miss a workout is to plan ahead and choose your accommodation wisely. The right hotel can be the difference between workouts fitting seamlessly into your itinerary and feeling like a chore. A hotel with a gym offers convenience, eliminating excuses not to work out. Sticking to your fitness routine is easier when a well-equipped gym is just an elevator ride away.
Travel agents are excellent resources. If you tell them what you're looking for, they can help narrow your hotel options. If your hotel has no gym, ask if it offers partnerships with nearby facilities. Often, hotels provide complimentary guest access to local gyms or offer a discounted rate.
nalidsa - stock.adobe.com
B.Y.O.G. (Bring Your Own Gym)
An often overlooked hack for staying fit while traveling is simply bringing the gym with you. Consider packing compact workout gear, such as resistance bands, jump ropes, or a TRX suspension kit. These tools allow you to perform a variety of exercises in your hotel room or nearby parks. With your portable gym, you'll be well-equipped to maintain your fitness regimen wherever you go.
Pack the Right Supplements
Many people neglect their supplement schedules while traveling. I get it—traditional supplements take up a lot of space. Instead of bulky powders, use capsules or travel-sized packs of multivitamins, creatine, and pre-workout supplements. They're more convenient for travel.
If you're a foodie like me, chances are you're getting plenty of protein from your travel diet. But for those who still need more or are on a tighter budget, portable options like Huel are a great option. Huel's base product comes in powder form (just mix it with water) or ready-to-drink bottles, whichever suits your needs. With up to 40g of protein and 27 vitamins and minerals, they're easy to pack. They're perfect for a quick nutrition boost on the go. Huel is a 100% plant-based and gluten-free meal that fits every lifestyle. Huel also has a ton of other benefits, including:
Reduced fatigues
Muscle function
Immune support
Heart health
Collagen formation for hair, skin, and nails
Cognitive function
Digestive support
& more
Short on space? Huel also offers Complete Nutrition Bars, which have many of the same benefits and 13g of plant-based protein. Purchase online at huel.com and use code OMARIALLEN for 15% off your order.
Try Local Fitness Activities
When in Rome, do as the Romans do! Exploring local fitness activities is a fun way to stay active while immersing yourself in the culture. From hiking scenic trails to cycling through city streets, each destination offers unique opportunities to get active. Research popular activities at your destination and plan them into your itinerary.
Also, consider joining group fitness classes or trying a new sport. Many fitness studio chains, like Anytime Fitness and Barry's Bootcamp, offer national or global memberships. This allows you to attend classes wherever you are and is a great way to meet locals and fellow travelers while staying active.
Hiking at El Yunque National Forest in Puerto Rico, USA
Take a Break! You Deserve It
Lastly, RELAX. Despite all the tips I've shared, enjoying your trip and being present are the most important. Set realistic fitness goals and be flexible with your routine. Aim for at least three basic workouts a week, but don't stress if you miss a session. Enjoy your travel experience without the pressure of a rigid fitness schedule.
Traveling can be exhausting, and pushing yourself too hard can lead to burnout. If you're anything like me, chances are you're already taking 30,000 steps or more daily when exploring a new city. That's 20,000 more than the 10,000 I aim for at home—about an extra 800 calories burned. (Depending on height and weight, this figure could be as high as 1,500.)
Taking a week off won't ruin all the progress you've made in the gym. In fact, deload weeks have several proven benefits:
Physical Recovery & Injury Prevention: Reduces the risk of injury by easing fatigue in muscles, joints, and tendons.
Performance Boost: Enhances strength and endurance when returning to full training.
Mental Reset: Prevents burnout and keeps motivation high to promote long-term success.
Adaptation Support: Promotes gains by giving the body time to adapt.
Hormonal Balance: Reduces stress by lowering cortisol levels.
I also don't recommend strict dieting when on vacation. Instead, enjoy local foods and the culinary experiences that travel offers. Everyone's willpower is different, but don't overdo it. A balanced approach to fitness and nutrition will enhance your travel experience, and help you stay motivated in the long run.
Enjoying a coconut on the beach in Tulum, Mexico
As you can see, staying fit while traveling is possible with some planning and flexibility. Remember, the goal is to enjoy your travels while prioritizing your health. With these tips, you'll be well-equipped to stay fit and energized, ready to make the most of every adventure. Safe travels and happy workouts!
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