These are the 7 ways to stay fit while traveling and what to pack to ensure you can stick to your goals while on the road. As a personal trainer, I try my best to use these ideas for every type of trip.
Many people ask me the same question: How do I stay fit while traveling?”
Over the years, I have met many travelers who say the same thing when they return home from being on the road: “My experience was awesome! But I put on a few too many pounds from eating out every day.”
While I was planning a month-long trip to Europe, I wanted to make sure that I did not become one of those people. I knew that I would not have access to the foods that I eat regularly, nor be able to stick to a workout schedule while on the road.
I wanted to enjoy the amazing foodie cities (like Rome and Barcelona) and not feel like I had to stick to a regimented plan.
Luckily, I have some knowledge under my belt. After quitting a 12-year hospitality career, my new path involves fitness and nutrition.
Getting certified in personal training not only assisted with finding jobs teaching group fitness classes, but it also helped my friends and I stay fit, without breaking the bank.
You may or may not be into fitness, and that’s OK.
My perspective for this list derives from staying in hostels in European cities, for 30 days, utilizing the Osprey 40 Pack as my “suitcase.”
These tips can be applied to everyone, for any length of travel.
Tip # 1: Pack at least one workout outfit
- Workout clothes are soft and compact, so you can easily pack them inside of boots and sneakers.
- Your workout clothes can also double as everyday outfits.
- You can wear them over your bathing suit at the beach or as lounging pants at the hostel.
- Pack one pair of sneakers that you can work out in, wear all day on tours, or even while biking through the city.
I recommend On Women’s Running Cloud Sneakers, they are soft and compact, so you can fit them in your backpack. On this trip, I packed one pair of running shorts, one dry-fit t-shirt, and one pair of cropped pants.
I did find, however, that I had to wash them after each workout. You can use single packets of detergent from the Earth Breeze and a sink stopper in the hostel bathroom; and hang them off the bed to dry.
Tip #2: Eat like the locals
- Supermarkets are everywhere, selling some familiar and many unfamiliar products –but that’s what makes it fun — tasting the unknown!
- Cook breakfast in the community kitchen, eat lunch at a restaurant in town, and join your mates for dinner back at the hostel.
- This will save you money and give you a chance to immerse yourself in the country’s culture, all the while cutting your caloric intake.
If you are going to be working out, and need protein shakes and bars (like I prefer), it can be challenging to find that in Europe as they see food as fuel, not fuel as pre-packaged items.
The only store that I found “fitness fuel” was Decathlon in Barcelona. I stocked up on bars and kept them with me for the remainder of my travels.
Tip #3: Join a race to stay fit while traveling
Sign up for a race in the city you are visiting.
You will see the city from a different perspective. In Paris, I signed up for La Parisienne 6K race. We lined up right next to the base of the Eiffel Tower. Waiting in that corral made me feel like I was one of the locals, a true Parisian.
It was such an overwhelming feeling having strangers cheering for me, as I ran past the Arc de Triomphe and Notre-Dame Cathedral.
Plus, you get swag! I received a free bag and it ended up being my daypack for the next 22 days since the strap broke on my first daypack.
Tip #4: Think before you drink
You’re on vacation and you want to eat and drink whatever you want. But if you don’t want to be like the travelers mentioned above, you need to watch what you consume.
Instead of having a sugary mixed drink, that can range anywhere from 300-1200 calories, opt for a local beer or a glass of wine. Not only will you reduce your calories, but you’ll avoid a nasty hangover and still try to stay fit while traveling.
Tip # 5: Stay hydrated
In Europe, tap water is safe to drink. Nature’s free liquid will not only quench your thirst, but it will also help you stay fuller, longer.
Always pack at least one reusable water bottle. You can fill it up at airports and the hostel.
Tip # 6: Get moving to stay fit while traveling
When you have a chance to choose a biking tour over a walking tour, choose the bike. Walking is great, but it’s not going to get your heart pumping like it will when you are dodging people and cars on the bike, through tight cobblestone alleyways.
The rush of adrenaline alone will burn some calories while you stay fit while traveling. Plus, you can see more of the city this way!
Tip # 7: Raining and stuck inside? Use what you have!
Sometimes you may be in a city where it is raining non-stop for days. You don’t need to run or go to a gym, to get your sweat on.
My week in Rome was a wet one, I could not run outside every day, so I did most of my workouts at the hostel. Mid-day while most people were still out seeing the ruins, I carved out 30 minutes in my room to work out.
- Ten rounds of 50 jumping jacks
- 20 squats
- 20 mountain climbers
- 10 pushups
One day a hostel mate came back early and asked to join me. We went to the common room and worked out together and it was so much fun!
It was a great way to make a new friend to help you stay fit while traveling!
We all have different goals in mind when it comes to health and fitness in regards to travel.
Personally, I don’t like to travel without staying active while I am away.
Incorporating fitness into travel is also a great way to spark conversations. I would ask the staff at the hostels where to run, and someone would overhear me and ask to join.
Or they would ask why I would run while I was on vacation, and say that I should be at the bar instead! But those conversations are what sparked some of the friendships that I now have, with people I met from around the world.
I hope you find these tips helpful, if you have any questions please ask, I am here to guide you through your journey.
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