Whether traveling is one of the best parts of your year or just part of your regular routine, it can be quite a load on your body. Many of us go to great lengths to take care of our bodies and health, but forget about the most basic aspects when traveling. Workouts are skipped, fast food is had, and sleep can often suffer, especially if you are flying through a few time zones. Travel bloggers, digital nomads, long-term vacationers, and bi-coastal businesspeople are constantly on the move. But jet setting around the world doesn’t mean we have to sacrifice our fitness routine. Here are some travel tips to stay healthy on your vacation.

Packing Smart

Pack your workout gear in a carry-on or separate backpack, if possible. That way, they are easily accessible and you’ll know where they are when you need them. If you have a separate backpack, even better. Put everything you need and grab it when you’re ready to work out. Either way, put them in plain view so you can see and access them immediately. 

Part of the lack of upkeep during travel is being out of routine, and seeing them easily helps remind you to stick to your routine. Comfortable workout shoes, an ab or back roller, a yoga mat, and resistance bands are great things to pack with you for a good workout anywhere. With these, you can even turn a hotel room into a makeshift gym and get a full body workout.

Posture

In today’s work culture, long hours behind the desk have become the norm for a career, no matter where you are working. If you are a digital nomad, you might spend a lot of time on a smartphone or laptop. It is important to find environments where you can sit comfortably and perhaps move around when you need to in order to stay fit while traveling. 

Consider your tasks for the day and plan your places to work accordingly. If you have to be at a desk or table for the majority of the day, create some space to move and stretch between tasks. You could even squeeze in mini-workouts or yoga sessions throughout your day. If you have different tasks, split them so you can answer emails at a cafe or take a call on a walk. Be aware of how you hold your upper body throughout the day. 

Activity

If you are staying in a hotel, you may have access to a gym, fitness center, or pool. In this case, you can get an opulent way to enjoy a workout. Alternatively, you may seek out a hike, rock climb, or stand up paddle boat if you are visiting a more natural place. You may opt to explore a city by bicycle instead of car. Or maybe just take the stairs instead of the elevator.  

If neither is available, stay in shape with high intensity workouts and bodyweight exercises in your hotel room. If you need accountability to make sure you are working out enough days a week during solo travel, stay healthy by hiring a personal trainer to help you burn those extra calories. Both in person and virtual personal training can help you keep your mind and body sharp.

Keep it Balanced

Another issue while being always on the move, you will likely be eating different foods almost every day. This can often be the BEST part of the trip. If you want to stay fit while traveling, choose delicious, healthier options rather than easy and convenient. There’s a huge misconception that healthy food is boring or doesn’t taste good. Tell that to these Vietnamese Bun Cha favorites or GirlEatWorld’s delicious finds across the world.

Look at what the locals eat, and pick healthy options to snack on if you’re on the move a lot. If you have space to, preparing fresh homemade food is the best option. 

Keeping yourself hydrated is also key, and may require additional effort in places where clean water is not readily available or where it is unhealthy to drink from the faucet. Adding vitamins, electrolytes, and other boosters to your diet can also help combat fatigue and jet lag.

Go to Sleep

Speaking of jet lag, sleep can easily be thrown off, neglected, or both when traveling. The farther you are traveling the more likely you are to feel it. Although, somehow going west seems easier than going east. Even if you are not spanning too many time zones, sleep can be hard to come by in a new environment or on a vacation. 

But when it is time to get some sleep, its important you are able to. Finding ways to relax and decompress, or having soothing teas such as lavender and chamomile can help get you ready for bed. If noise is an issue for you, bring a portable ambient or white noise maker. Your smartphone can do both. For AI powered noise, try Endel, which provides soundscapes for a number of purposes, including sleep. 

Stay Fit While Traveling

Taking care of your body and health while traveling is extremely important. We forget basic habits and routines when on the road or running from airport to airport. But all it really takes to stay consistent with your positive habits is a little bit of mindfulness. Prepare the tools that you need ahead of time, so that they are there when you need them. Pack some work out gear and keep it in an accessible place to make it easy on you. If you need any apps or playlists, make sure to download them ahead of time.