Staying Fit On The Road

Do you travel for work and find it hard to stay in shape when you’re going from one project to another? Or, are you planning to take a vacation soon and want to avoid the weight gain that often comes with it?

Well, you don’t have to struggle anymore. With a few simple tips, you can stay healthy and happy while traveling. And if you’re on vacation, you can still find ways to eat what you want, without derailing your fitness gains.  

Get sound sleep

Sleep is probably the most important thing you can do to stay healthy on the road. Unfortunately, when you’re traveling, you’re sleeping on different beds and in unfamiliar time zones. It can be hard to feel in sync and get the rest you need. (After a few days of poor sleep, you’ll feel fatigued and rundown.)

First, do what you can to adjust to the new time zone as quickly as possible. It helps to change your watch before you arrive at your destination. Then when you arrive, stay up until your usual bedtime and DO NOT sleep early.

Second, bring what you need for a good night’s sleep —like a sleep mask, travel pillow, or earplugs. Finally, make sure you schedule 8 hours of sleep each night. You’ll feel healthy and active throughout your trip.

Eat healthy within reason

What you eat can make or hurt your health and physique. But, how do you explore new parts of the world without trying their delicious (and sometimes unhealthy) cuisine?

Easy; aim for a balance. If you’re going to indulge in less-than-healthy foods, then balance it out with a side of veggies or salad. That way you can still get the nutrients your body needs, while enjoying what you want. Or, if you’re going to pig out with a massive dinner, eat a super clean breakfast and lunch.

Exercise when you can

When you’re traveling to new places, you can’t always fit a full workout into your schedule. But doing something is better than doing nothing at all.

Don’t worry about getting in a 2-hour workout every day. There are plenty of ways you can sneak in some quick training when you’re crunched for time.  Go for a run around your accommodations to get the blood flowing and keep your weight in check. Or, head to the hotel gym and do an intense 20-minute circuit before you start your day.

Trust us, it’ll go a long way.

Make your vacation work for you

If you struggle to find time for exercise on vacation, that’s okay. Here’s an easy way to kill two birds with one stone: do a fun physical activity on your trip.

For example, if you’re in a secluded hilly location, hike up a mountain for a great view of the area. If you’re relaxing at the beach, spend a day snorkeling or kayaking along the coast. If you’re in a charming historical city, rent some bicycles and tour all the points of interest. You’ll get a great workout, while enjoying all the beautiful scenery.

Heck, it won’t even feel like exercise! Now you have a good excuse to burn a ton of calories, torch your muscles, and feel more alive and athletic.


Next time you’re traveling, follow our tips to have the time of your life, while staying healthy and fit.

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