10 Ways to Stay in Shape While Travelling

girl in walking attire on a mountain walking path overlooking large valley

First of all, I would like to say - You're on holidays! You can do what you like & eat what you like! You've earned this trip and deserve to let your hair down! But, if you're interested in learning how to help maintain the progress you've worked so hard for while you're away - keep reading!

Well I won’t sugar coat it for you, unless you are super strict with yourself on holidays, go to the gym as often as you usually would with the same intensity and eat super well, you might gain a little weight or lose some strength. With that being said, there are ways to stay active and not completely wipe out everything you have worked hard for. These tips will help you to stay in shape and be ready to get straight back into your routine when you return home.

1. Walk as Much as Possible

My Number one tip – Walk! If you can walk somewhere do it, get google maps out – its 3kms to your destination but it’ll take you 30 minutes with public transport/taxi – walk! It’ll take a similar amount of time & you’ll burn some calories while you’re at it. Walking everywhere is one of the best things you can do while you’re away to stay in shape. Side Note – make sure you take your joggers with you, I can almost guarantee you’ll wear them 99% of the time especially if you want to walk a lot.

2. Do Some Body Weight Exercises at Your Hotel

I know what you’re thinking – after a long day of walking around you don’t feel like doing any exercise but you don’t have to do much! A 10-15 minute workout of consisting of some key movements such as Squats, Lunges, Push Ups and Sit Ups will help to keep those particular muscles working & it won’t be such a shock to the system when you return to the gym at home.

3. Stretch

All the walking, carrying your backpack/bag around, carrying children when they get tired… all of this takes a toll on your muscles. Take some time when you’re chilling in your hotel room to stretch! It will make the world of difference. If at home you use a tennis ball or a foam roller to help release your muscles, see if you can fit it in your suitcase (Let’s be honest – we all pack way too much anyway!). It will make a world of difference to keep your muscles relaxed!

4. Watch Your Meal Portions

When travelling we pretty much eat take out for breakfast, lunch and dinner. Often those portions can be massive! Try to control yourself and only eat what you need. Often, I find you can share one plate of food between 2 people (especially if you’re going somewhere like USA)! When you have a meal try to think about how much you would eat at home and try not to stray too far from that.  

5. Eat Nutritious Food

You’re on holidays and you want to eat what you want – I get it! But trust me, if you eat junk all the time & you’re not used to that, you will start to feel a loss of energy and very lethargic and no one wants that on their holiday! Try to make at least 1 meal a day super nutritious with lots of vegetables & whole foods. Other things to think about – Don’t have alcohol/soft drink with every meal – try substituting water! And do you really need dessert every night?

6. Hotel Gym or Pool? Use It!

Now, if you’re super keen pick hotels that have gyms! Not everyone will want to do full on workouts on their holiday but if you do, go for it! I would recommend not doing a workout that’s going to make you super sore though – you don’t want to be a cripple for 2 days because of that workout and not be able to do the things you wanted. Hotel Pools are another way that you can stay active – especially if you have kids! Kids love pools so why not take them for a splash around & you can do some laps while you’re there!

7. Get Enough Sleep

This is a big one! Sleep is so incredibly important so if you’re sleep depriving yourself for your entire holiday – you will lose progress and feel it when you get back. If you can try to aim for 6-7 hours a night, it’s a little less than recommended but it’s so much better than 2 hours or 0…

8. Plan Active Days

When you’re planning your holiday try to take advantage of what’s around you. Going somewhere mountainous, why not find a hike you can do? Going to the beach – try surfing? Even if you’re going to a concrete jungle there will be something you can specifically plan that is physically active! What a about a massive walk or a jog through a well-known park – pretty much every city has one and it’s a great way to see the city and be active at the same time!

9. Pack Workout Clothes

This one is all about being organised. If you don’t have any workout clothes with you (which why wouldn’t you – they’re super comfy and are now pretty much socially acceptable to wear everywhere!) then you have the perfect excuse not to do any exercise! If you have them with you then the opportunity is there waiting for you.

10. Drink Lots of Water

Water is essential to our well-being but it can get neglected while we’re away. Try to focus on drinking the minimum you should be drinking a day (8 Glasses a day or around 2L). This will help to make sure you don’t get stuck with water deprivation headaches and you’ll just generally feel a lot better. Also, if you’re focusing on getting your water intake in, you won’t be drinking as much soft drink or alcohol.

There you have it. My 10 tips for staying in shape while you’re away and not completely undoing all your progress!


Until next time!

Britt xx