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Healthy holidays: the 5 must-know tips to stay in shape whilst traveling

It’s understandable that staying in shape whilst traveling seems like a bit of a challenge. However, it’s not as difficult as you may expect. With a few considerations and a spot of exercise, you’ll be keeping fit with ease. Here are just five tips to help you stay healthy on your holidays.


Watch your diet

The easiest way to stay fit whilst travelling is by being mindful of your diet. As many as 44% of travelers are said to fall into bad habits whilst traveling, as highlighted by TINZ. This is perhaps understandable owing to the temptation of the many cuisines across the world you want to experience.

It’s good to treat yourself every once in a while, just don’t make it a habit. Balance the heavier, more calorific options with healthier choices to maintain a sensible diet. Your food intake is the biggest criminal in terms of piling on the pounds whilst traveling, so eliminate the potential for it straight away.


Bring some equipment with you

If you’re itching for a quick exercise, why not take some equipment with you on your travels? Although it’s unlikely you’ll be able to bring the whole gym, things such as a skipping rope and mini dumbbells are surprisingly effective for workouts wherever you are.

Skipping is actually one of the most effective cardio workouts out there. Just ten minutes of jumping rope equates to 45 minutes of running, according to the British Rope Skipping Association, meaning you’ll be fitting in a fat-burning exercise in much less time –all from the comfort of one location.


Use the environment to your advantage

With that being said, it’s also possible to utilize your surroundings in workouts should you go traveling without any equipment at all. Nerd Fitness details how things such as bus stops and sturdy tree branches can be used for pull-ups, for example – there’s always a way to make the most out of the environment.

Even things such as hikes will see you burning fat quickly. Consider hilly walks and perhaps even mountain climbing for an effective exercise with beautiful scenic views and panoramas to match.


Go swimming

When traveling, there’s a good chance you’re going to swim at least once. Whether it’s in the pool of your hotel or the seas, lakes and rivers you’re likely to encounter, a burst of swimming works muscles that otherwise go underused in other exercises.

That’s not all swimming is good for, either. Being both a strength and resistance workout, it’s a two-for-one deal in terms of keeping fit. Not only that, but it’s a natural stress reliever – even your mind benefits from a swim. Dive right in.


Take part in activities

Last but not least, you may not even have to dedicate your time to exercising in particular – some activities are more than good enough in trimming fat and keeping you in shape. Things such as white-water rafting, mountain climbing and, as mentioned, hiking are great for working your body and getting the adrenaline flowing.


So long as you’re staying active and on-the-go, whilst also being mindful of what you consume, you’ll stay in shape with ease. Don’t limit yourself – have fun and embrace the experience.


Do you have your own tips for keeping fit during your travels? Let us know in the comments below.

This was a contributed post, which means that the item/product/link(s) mentioned here were contributed by another author in exchange for compensation and the writing of this post. As always only the products I stand behind are featured. 


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  1. It’s my husband who’s the more conscious traveller. He doesn’t travel for pleasure, though. It’s always for business trips so he lives in his suitcase. He makes up for this kind of lifestyle with consistency in his food and exercise. He makes use of the hotel gym wherever he goes. But he does admit to having difficulty in his food choices. Whenever we go together, he would always ask me to hit the gym first before we start the day (always failing with me).

  2. I found this super useful as I always tend to put on a few pounds whilst travelling! So much good food everywhere! Love the idea of taking a skipping rope it’s so small and light! Will have to do that next time. Thanks for the tips!

  3. These are great tips Alla! I’m gearing up for 6ish months of travel after finishing up in Korea next Feb and staying fit and sane on the road has been on my mind. Your list is great, but I would have added a couple more. The one I use the most is youtube exercise videos, yoga and pilates would be great while on the road as the only required things would be a mat and a private room w some space haha. Also, fitting in jogs is an effective way of working out. Cycling and/or walking as much as possible is also a huge help!

    • You’re right, there are more ways to work out than we like to admit or to recognize. My least favorite is seeing people jog while on vacation during mid afternoon – I don’t know why it makes me furious when they could be at the pool or taking a nap 🙂

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