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7 Fitness And Nutrition Tips To Stay In Shape While Traveling

Like it or not, traveling is something that most of us will have to do at some point during the year.  This may not be a big deal to some, but to those of us that take our fitness seriously, it can be very challenging.

Traveling disrupts your exercise routine, your eating schedule, and can be utterly devastating to the progress that you have worked so hard to achieve. By following these 7 fitness and nutrition tips while traveling, you can easily stay in shape while traveling.

Find A Gym

You don’t have to go far to find a gym and most hotels have a fitness facility.  You might not feel like working out when you travel, but exercising after traveling is a great way to decompress and can even help you recover from jet lag faster.

If you think you’re too busy and time is an issue, a high-intensity interval training (HIIT) workout can keep you on track in as little as 20 minutes.   HIIT is a period of training at high-intensity followed by a period of time training at lower intensity.

The most basic of hotel fitness centers will be equipped with an elliptical machine.  The next time you’re traveling, try this simple elliptical HIIT workout:

  • 5-minute warm-up: (low-intensity)
  • 30 seconds (high-intensity)
  • 15 seconds (low-intensity)
  • 30 seconds (high-intensity)
  • 15 seconds (low-intensity)
  • 30 seconds (high-intensity)
  • 15 seconds (low-intensity)
  • 30 seconds (high-intensity)
  • 15 seconds (low-intensity)
  • Perform the rest of the intervals while running in the opposite direction.
  • 30 seconds (high-intensity)
  • 15 seconds (low-intensity)
  • 30 seconds (high-intensity)
  • 15 seconds (low-intensity)
  • 30 seconds (high-intensity)
  • 15 seconds (low-intensity)
  • Repeat the entire round 2 more times.
  • 5-minute cooldown

Pack Your Food

Whether it’s fast food restaurants or the local cuisine, traveling can prove to be disastrous for your diet.  This is particularly true when flying.  Once you get onboard, you are now at the mercy of the airlines to supply you with healthy food choices.

By taking some simple steps and preparing flight friendly meals, you can be the one in control of your nutrition while traveling.  Packing your own food will also give you some protection from poor eating choices during the ride to and from the airport.

The next time you’re traveling on a plane, try taking a few of the nutritious food items along too:

  • Fresh fruit
  • Nuts (unsalted)
  • Protein bars
  • Oats
  • Jerky
  • Sunflower seeds
  • Granola

Go For A Walk

The health benefits from walking are often taken for granted.  By walking for 30 minutes a day, you can reduce the risks of heart disease, cancer, osteoporosis, and improve sleep.  It’s also a great way to get outside and increase sun exposure when you’re on the road.

No matter where your destination is, there is surely something of interest nearby—walk there.  When you walk to a local restaurant, you also have the added benefit of walking back immediately after eating.  This is a great way to improve digestion and blood sugar control.

Don’t Miss Meals

It’s easy to miss meals while traveling.  It may be from your busy schedule or there was no food available (see tip #2), but getting your nutrients for the day is important.  Running low on nutrients can cause fatigue and poor cognitive function.

There’s another major nutritional concern that can be caused by missing meals.  Many times, those meals that you missed will be replaced by filling up on food that is unhealthy, but available.  If you’re starving, you’ll eat just about anything.

Stay Hydrated

This is a common problem while traveling.  You don’t want to drink too much water or you’ll have to get out of your seat on the plane.  You don’t stay hydrated because you don’t want to have to pull the car over and stop to use the restroom.

The negative health effects from dehydration are far worse than the inconvenience of getting out of your seat.  Dehydration can lead to:

  • Fatigue;
  • Low blood pressure;
  • Hunger;
  • Rapid heart rate; and
  • Headaches.

By carrying a water bottle with you during your travels, you will be able to drink plenty of water and fight off dehydration.

Reduce Stress

Traveling is a very stressful time for most of us.  It can be even worse if you keep thinking about how bad your health and fitness levels are suffering as a result of not being in a familiar setting.

There is no way around that fact that everything won’t be perfect during your travels.  The best thing to do is, be honest with yourself and accept it.  Breathe easy and try to stay on course the best you can.

Plan Ahead

Being prepared may be the most important step for staying in shape while traveling.  If you know where you’re headed, take a minute to research the route you’re taking or the hotel you’re staying at.

You can easily plan out where you can stop and get a healthy lunch while you’re driving.  Find the hotel you’re staying at and locate the best restaurants and attractions in walking distance.  When you’re choosing a place to stay, check out their fitness facility and pre-plan your workouts.

Staying in shape when you’re traveling may not be the easiest thing in the world, but following these 7 fitness and nutrition tips can make it possible.

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Eric is the content manager at Fit&Me. Fit&Me is dedicated to helping you achieve your health and fitness goals, and transform your body by offering the best fitness equipment and knowledge you need.

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