Are you the type of person who likes to stay in shape while traveling? If so, that’s great! But it can be hard to stay on track when you’re hopping from city to city and dealing with different climates, schedules, and eating habits. That’s why we have put together some tips for staying in shape while traveling!

Drink Lots of Water

It’s no secret that water is good for you—a fact that’s especially true when exercising regularly and traveling. “Water is essential for life,” says Lisa Renna, MS, RDN, a registered dietitian nutritionist who specializes in sports nutrition. “When you’re active, you lose more sweat and are dehydrated more quickly.” Hydration helps your body cool down during exercise, which is especially important if you’re exercising outside in the heat of the day or while traveling to a location where temperatures may be higher than normal. Drinking fluids also aids digestion and prevents cramps or muscle soreness after workouts; according to one study from the University of Connecticut Health Center , drinking just 2% more than usual could reduce those symptoms by about 50%.

If weight loss is your goal (or even just maintaining a healthy weight), staying hydrated can help keep hunger at bay by increasing feelings of fullness after meals and reducing cravings between meals—as well as keeping your metabolism revved up. Plus, since proper hydration helps improve skin health through increased collagen production and reduction of age spots over time, not only will you look better but feel better too!

Take Regular Walks

Walking is a great way to stay in shape, and it can also lead to a healthier mood. A study performed by the University of California found that people who took walks for about 30 minutes per day had better sleep patterns, an improved mood and lower stress levels than those who did not. Walking is something you can do almost anywhere, at any time of day and with or without others.

If you need some motivation to get started with walking as part of your fitness routine, consider finding a new walking route through your town or city each time you go out! You may discover hidden gems along the way that only locals know about!

Don’t Say Yes to Every Meal

A healthy diet is the cornerstone of any fitness program. But keeping that diet in check when you’re on the road can be a little more difficult than usual. Here are some tips for staying on track:

  • Don’t say yes to every meal. It’s tempting to eat whatever is offered, but if you try to avoid prepackaged and fast food, you’ll find that there are plenty of healthy options available wherever you go—even at gas stations. And even if there aren’t many options around, most restaurants will do their best to accommodate dietary restrictions (just tell them ahead of time).
  • Eat less but eat well. If your vacation plans include long drives and plane rides, steer clear of large meals heavy on carbs and fat; instead opt for smaller portions with protein-rich foods like nuts or eggs as well as complex carbohydrates such as whole grains or quinoa. You’ll feel fuller longer and have fewer cravings throughout the day!
  • Eat slowly! Remember those smart snacks? They’ll come in handy here too—this way it’s less likely that they’ll just end up being “filler.” Plus this will help prevent overeating later on down the line because we all know how easy it is under stress conditions (like driving through traffic) not only forget how much we’ve consumed already but also keep eating without noticing until later…and then regretting it afterwards..and then vowing never again…but then doing so anyhow because hey who cares right now I’m hungry again geez

Oats Are Your Friend

Oatmeal is a great breakfast option for staying healthy while traveling. Oatmeal is high in fiber, which helps keep you full throughout the day. It’s also a good source of protein, so it’s ideal for people who are looking to get fit or maintain muscle mass even when they’re on the road.

If you want to get some variety with your oatmeal, try adding cinnamon or raisins for extra sweetness and nutrients. Or make an apple pie version by mixing together sliced apples, brown sugar and spices (such as nutmeg) into the oats before cooking them in water or milk!

And if you don’t like eating your oatmeal plain? You can use any sweetener instead of sugar—honey works well too! Just be sure to measure out 1 tablespoon per serving size; otherwise it may taste too sweet once cooked

Pack a Cardio Workout and Do It Early

When I travel, I try to do a cardio workout at least once a day. There’s just no getting around the fact that exercise is good for you and as a result, it can help prevent you from getting sick while traveling.

Cardio increases your heart rate and breathing capacity, making it easier for your body to fight off infection. It also releases endorphins which make you feel happier! Cardio workouts are also excellent stress relievers – they get rid of excess energy so you don’t have to deal with it in other ways (like yelling at restaurant staff).

I highly recommend doing something along these lines before breakfast every morning during your trip. This way, even if there’s not enough time later in the day or evening due to obligations like work or family commitments back home (or just staying out too late), at least there will be some level of activity under your belt by then.

With these tips, staying in shape while traveling will be easier than ever!

As you can see, staying in shape while traveling is not only possible, but it’s also easy. If you’ve never tried it before, give these tips a try when you’re next on the road and let us know how they work for you!


We hope you enjoyed these tips for staying in shape while traveling. Remember that a little bit of planning can go a long way, and keeping a healthy mindset is key! If you find yourself feeling overwhelmed by the prospect of exercising when you’re away from home, remember to just breathe. Workouts don’t need to be stressful or complicated; they’re just another part of your day—and if you keep them simple, it’s much easier to stick with them no matter where life takes you.