How To Stay Healthy And Fit While Travelling

Trying to live a healthy lifestyle when away is a difficult habit to have. You’re much more tempted to give into guilty pleasures – whether it’s fast-food for takeaway or not going to the gym for a few days. There’s always that rock-hard excuse of travelling to fall back on.

The tips are simpler than you think. Minimal equipment or gadgets are involved at best. Barely any need for a state-of-the-art fitness facility. Costs can be cut on the side too money on the side. Who knows? You might actually be doing it without realising.

Here’s some quick-fire tips that will keep you physically sharp, healthier and breaking a sweat or two.


First tip is still do some form of exercise. It’s simple and obvious but what form of training is the best? Well bodyweight exercises is the simplest and quickest way to do that. Press-ups, lunges, squats and sit-ups are examples that you can do providing you know the right technique/form. Maybe do a few sets of a handful of them in the morning to start your day off.

P.S. Don’t forget to stretch before and after any moderate-high intensity exercises. Get yourself more mobile and less injury-prone.

Image Credit: Pexels
Image Credit: Pexels

Prep your own food

Make homemade sandwiches to put in your luggage before going away. Buy food at local supermarket and cook and easy to make meal at your accommodation instead of eating out. When you’re doing your own cooking you can decide what ingredients you want to include. You may want ingredients that are lower in fat, sugar, salt and calories if you’re on a weight loss plan or more protein and carbs if you.

Image Credit: Pexels
Image Credit: Pexels

Make your Itinerary more physically engaging

Include activties in your travel itinerary that forces you to be more physically active usual. For example, walking instead of going on hop on hop off buses whilst sightseeing. I always prefer walking tours to sightseeing buses as they’re great, less-sedentary alternative to bus rides, plus you obviously get more time to take in what you’re seeing.

Trails are a great shout also – particularly trails that involve you moving at a steep gradient if you’re going up a hill as that places more demand legs Feeling more adventurous and on edge? Go for a light jog and explore the areas in a more active, unique way whilst getting your heart rate going.

How To Stay Healthy And Fit While Travelling
Image Credit: Pexels

Attend local gym

IF you must or really wanted to as a last resort to keep fit find a gym close to where you’re staying. Get a 1-day gym pass or pay for individual fitness classes.

HIIT fitness classes are the best in this situation as they give you a full-body workout and is great for body conditioning. They’re 30-45 mins straight so it’s less time-consuming and won’t take out a lot of time on your holiday. I’ve been in love with my Les Mills ones at my local gym for those reasons, even though if I won’t be away on a trip often.

How To Stay Healthy And Fit While Travelling
Image Credit: Pexels
How To Stay Healthy And Fit While Travelling
Image Credit: Pexels

Final Word

Getting out nutrition right and physical training when we’re on travels can be done as long as you’re willing to make the time and effort for it. What I’m trying to do with this post is give you ideas on how you can make that time and effort.

This post itself has been on the agenda for a while now. It qasn’t till my blogging friends got me going again. Shoutout to Jen from JennasWorldView and Oli from thecococreativ for getting me to revisit the post when we went BlogCon. Their blog links are plugged into this paragraph.

Honestly knowing my background in health and fitness I’m surprised I haven’t tackled it sooner.

Are you a traveller and a fitness enthusiast? If so what do you to stay active whilst travelling? We’re defo gonna be besties if we meet in person and we tick these boxes lool xD Yeah anyway hope this post benefits your lifestyle in some kind of way!

Johnny | Johnny’s Traventures


Johnny is a 23-year old solo traveller and travel blogger with a craving to know the world better and make the small world bigger!


  1. Lellalee
    April 17, 2019 / 9:10 pm

    Some great tips here Johnny! I really need to prep my own food when I travel. I spend huge amounts of money and empty calories on junk food when I’m out and about! Thank you for sharing the wonderful tips xxx

    • Johnny
      April 18, 2019 / 9:57 am

      You’re welcome Lella, we’ve all gotta start from somewhere!

    • Johnny
      April 19, 2019 / 3:32 pm

      Keep it up! Hopefully you do enough to break a step tracker app 🙂

  2. April 19, 2019 / 12:16 pm

    Love this post! all of these tips are so great. I’m traveling to Chicago this weekend, so I’m glad I read this before my trip. What I usually do is book a hotel with a gym every time I travel. It’s my #1 requirement when booking a hotel, haha! It’s so important to stay fit even on vacation. (:

    • Johnny
      April 19, 2019 / 3:35 pm

      100% love that – someone should note your comment down too! I feel like going to the gym abroad can enhance the local experience for a travel. Appreciate you reading 🙂

  3. April 19, 2019 / 5:15 pm

    Thanks Johnny for the tips. I will use them when I go to America

  4. April 21, 2019 / 4:20 am

    It is so important to stay on top of your health, even when you’re traveling. When I traveled for work before, some of my peers used work traveling as a crutch to avoid working out or eating healthy. YESSS on attending a local gym. At least being out somewhere will boost your motivation and get some sweat out. Thanks for sharing this!

    Nancy ♥

    • Johnny
      April 22, 2019 / 4:14 pm

      That’s very true in terms of travelling boosting your motivation to go gym in some ways. It is very difficult to keep hold onto the mindset of living healthily whilst you’re constantly travelling to a new place every so often so don’t be too hard on them haha. Glad we share the same energy tho xD

  5. April 22, 2019 / 5:04 pm

    Traveling really can be the toughest time to stay on top of things! I find this even when it’s a small trip, like going back to my hometown for the weekend or staying at my in-law’s house. It can be hard to stay on track, but it’s important to schedule things in! I’m the biggest fan of an active itinerary. Thanks for sharing!

    • Johnny
      April 23, 2019 / 10:02 am

      You’re welcome Savannah! I know how it is for you, the setup at someone else’s pad is completely different and as I said it’s an easy excuse to fall back on for not keeping up with things. That’s why, like you imply, planning is an essential skill to have and develop

  6. April 22, 2019 / 7:41 pm

    Great tips! I find that getting a little exercise in is always great when on trips. I like to either go hiking, go swimming, or playing basketball. However, when it comes to food, I prefer to eat out just because I want to eat the foods from that culture. But I always try to keep it healthy and eat as little junk as I can.

    • Johnny
      April 23, 2019 / 6:57 pm

      Hiking is one of the easiest and best ways you can exercise on trips and still explore. You seem very active though, fair play to you! Yeah that’s the balance you wanna strike: still go out and enjoy the local cuisine but keep it on the healthy side, or maybe go shopping there, buy some local food and cook it where you’re staying?

  7. Millie
    May 6, 2019 / 3:13 pm

    Trying to keep to my normal schedule of health and fitness whilst away from home can be quite tricky but I have to agree bringing food from home etc.. is much better than eating out!:)

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