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Maintaining Body Fitness While Traveling!
Things To Do to Stay Fit While Traveling
Keep The Workout Short and Minimal
Every day, do either pushups or bodyweight squats. Just one bodyweight exercise, probably 4-6 sets (not including warm-up sets) of as many as you can do. That’s it. But even with that minimal exercise, you will increase strength in those exercises and feel that it’s been working fairly well. And because the workout is so simple, it’s hard to say no to it
Don’t Give Yourself a Choice!
Just simplify your daily exercise routine to just one exercise, so you won’t procrastinate. So every morning, meditate for a few minutes, and then do an hour’s worth of bodyweight exercise for the day, no excuses!
Walk the Walk!
Walk around public squares or walk through winding, cobbled streets just admiring buildings, boulevards, cafes and the light softly illuminating a city that’s old but new to you!
Run up the Stairs
Run up every set of stairs where it's possible! As you explore these cities, there are lots of steps leading up bridges (in Venice), stairs going up from underground metro stations, steps going up a beautiful museum buildings ….sprint up every single flight! If you see a set of stairs, run up them, two or three steps at a time. You can climb up hundreds of stairs (Eiffel Tower, Arc de Triomphe) and you should love stairs of all kinds!
Do Some Sprinting!
Do some sprinting. Every day, sprint at least a few times. Maybe race the kids to a candy store, maybe just sprint down a small alley for fun. It’s a form of play. Don’t go on long runs while you are traveling, but do take the opportunity to sprint when you can. You may end up exhausted at the end of each day!
No Overeating!
Be mindful, and do not overeat. - Pastas, pizzas, French breads, vegan gelato and the like - Stick to a healthy diet while traveling and it may not be as fun. So eat mindfully, and not overeat too much and the times you've overdone it, balance it by exercise!
Maintaining Full Body Fitness While Traveling
Explore the Destination on Foot
Walking or jogging through an area you’ve never seen before is the ultimate exercise hack. You simply won’t worry about pain in your legs when you’re checking out new sights in a new area
Skip the Uber, Walk Instead
Why take an Uber when you can walk 15 minutes to the restaurant or local attraction? Not only is it a great exercise but you also get the views along the way and might even discover a local-favorite café or ice cream shop
Finding Your Way Around a New Location
Getting lost is an obvious risk, but finding your way home is part of the fun. If all else fails, ask Siri! Plus Google Maps and the Strava app can show you the most popular walking and running routes. And it never hurts to ask the hotel concierge for recommendations
Plan Most of Your Meals
While you certainly shouldn’t deprive yourself of the wide variety of cuisines available to you on your travels, meal planning can certainly help on the days you don’t feel like availing yourself of the culinary delights of the area you’re vacationing
Make Your Own Meals or Snacks
Sometimes you just need a break or want to eat lighter. You could order a salad—or make your own. You can stay at Airbnbs with kitchens or simply request at hotel for microwaves, blenders, and coffee makers. That way, you’re covered if you want a smoothie, a salad, or healthy snacks
Pack a Healthy Snack
Stay fit on vacation by packing your running shoes and workout clothes
When you are about to set off on your day, with a little planning ahead you could pack a healthy energy bar or fruits in your to-go bag. It’s a great way of at least having a choice to reach out for your healthy snack if the options are not great wherever your day takes you
Indulge, But Don’t Overindulge
Look, we get it. You’re at an all-inclusive resort. The premium drinks are flowing and the food is plentiful. Are you really expected to deny yourself all of life’s pleasures for the sake of rocking washboard abs? Of course not!
The key? Balance. If you’re going to splurge and order the Pasta dish for dinner, make sure to eat a healthy breakfast and/or lunch to balance it out. If you’re planning on going out drinking, which, let’s be honest, is most likely the case, drink plenty of water as well. Your body will thank you for it in the morning. Plus, avoid too many sugary drinks, like those Pina Coladas by the water
It can be very tempting to overindulge on alcohol when you’re on vacation. However, getting drunk can leave you dehydrated, and may even cause long-term damage to your health. Excessive drinking is not just unhealthy—it is also dangerous and risky. Allow yourself to have some fun but again, the key is balance
Pack for Success
It really doesn’t take that much room in your suitcase to pack a pair of running shoes and workout clothes. Plus running shoes double up as your most comfortable footwear for those longer days on your feet – you can even where them on your flight. You can only regret if you don’t bring them along with you
Pro tip: Roll up your workout clothes and stuff them into your shoes to save even more space
Stay Hydrated
Stay hydrated while on vacation
Drinking water is a great way to stay in shape and respond to the challenge of how to stay fit on vacation. Plus, you can
Bring a bottle of water with you to replenish lost fluids. It’s good for the environment and avoids the hassle of buying water from the store multiple times a day
Add a pinch of salt to your bottle of water to help replace lost electrolytes
Drink coconut water if you can, for optimal hydration benefits. Coconut water is rich in potassium and contains calcium and magnesium. Again, this also helps when you are going out drinking
Take Your Vitamins and Supplements
That is one sure way to stay fit and healthy on vacation. Getting sick while you are away on vacation (or as soon as you get back home) can be frustrating. Strengthen your immune system by taking before and during your travels:
Vitamins C, B-complex, D
Zinc
Probiotics can be a great immune system booster, too
Incorporate Movement and Exercise in Your Itinerary
Incorporate exercise during your travels
Just move – no need to over complicate it. Take advantage of the workout gym in your hotel. Work out in your hotel room, use the stairs, go on a hike, rent a bike, do some swimming, or dance the night away at a nightclub. Ultimately, the goal is to get moving and burn calories
Walking Tours
It’s the perfect way of getting those steps in while vacationing. And no doubt that you will get to see and experience more than on a bus tour
Enjoy the Outdoors While Hiking
Most destinations come with great options for beginner to experienced hiking enthusiasts. Get some of that fresh air, great exercise and stunning views while hiking on your next vacation
Visit a Local Gym or Studio
Why not stop by a local gym and get a day-pass to get your usual workout routine in? Or with the help of a quick web search you can find local fitness studios to get your favorite workout in from yoga, to pilates, to indoor cycling or others. It’s a great way to discover some of the best fitness brands in town – and even meet some locals!
Hotel Room Workouts
Start your morning with a quick core workout, stretching or yoga will change your day for the better.
Whether you incorporate exercise in your itinerary or just want to do a few hotel room workouts to help you kickstart your day, follow an online workout such as Apple Fitness +, FP Studio app or try these great bodyweight workouts that require no equipment:
Squats
The correct way to do a squat: pretend you’re about to sit on a chair and pop up into a standing position while engaging your core. Be sure your knees don’t go over your toes when you bend down.
Lunges
Although you can do in your room, May we suggest lunging (or even power walking) on the beach or in the snow. Since sand and snow both provide instability, your muscles must work that much harder to keep you balanced. Plus you get the added bonus of beautiful scenery.
Planks
You can plank anywhere, anytime. Do this for 30 seconds (or however long you can) to strengthen your core and help improve your posture and balance.
Crunches
Use a hotel pillow in place of a fitness cushion during sit-ups to sculpt and slim your waistline. The key here is to make small and controlled motions.
Dips
Before you hop in the bath, use the ledge of the tub to lower your body up and down with your legs straight out. Just remember to keep the movement slow and steady.
Push-Ups
Classic, old-school push-ups may be the least exciting exercise, but they are incredibly effective in toning your upper body and adding definition to your arms.
Set Aside Time to Meditate and Practice Mindfulness
It can be tempting to pack in as many activities to do and as many places to visit when going on a vacation. Doing so, however, can leave you feeling exhausted and frazzled. A few minutes of quiet, especially in the morning, can keep you grounded and help answer the question of how to stay fit on vacation. Here are some tips:
Set a Goal: and a reminder to take time for yourself: set daily goal and a reminder on your phone and don’t miss your ‘me time’.
Find a Mindfulness Spot: find your favorite view or corner of your resort and claim as your mindfulness go to place.
Get Guidance: get a new app or bring with you a step-by-step guide for your meditation or mindfulness time.
Get Adequate Rest and Sleep
Get Enough Sleep While Traveling
This tip is crucial in staying fit. Do not spend all day exploring the place you visit. Do not overstrain your body by pushing the limits. It’s important that you take a rest and also get proper sleep during your vacation. Lack of sleep weakens our immune system, elicits anxiety attacks, and triggers overeating. Turn your hotel room into a sleep haven by drawing down curtains/blinds, a sleep mask, and adjusting the room temperature.
So given the many challenges and distractions, by following these simple tips, you can still balance staying fit while also thoroughly enjoying your vacation. Plus, again, it’s a vacation! Take time to indulge and let loose a little, and don't forget to skip and dance with the kids if you are to maintain your fitness while you travel!