Top tips on how to stay fit and healthy while travelling

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From luscious rainforests to towering mountainscapes, travelling allows us to visit places we’d never imagined seeing before. People travel for all sorts of reasons and with many different travel styles in mind. However, when thinking about travelling, many people don’t consider how to stay fit and healthy during their trips.

Maybe this is because people are often heading out on holidays to relax and not be stuck in their usual routine for a while. Going all out to feel “free” and indulge for the whole time that they’re away. Staying fit and healthy while on the move can often be an afterthought – especially if you are exploring a new country on a shoestring budget as a backpacker. 

Over the last 2 decades, there has been a huge increase in healthy lifestyles that people now try to extend to their free time. Although hitting the gym every day might seem unattainable to some people backpacking or enjoying a trip, it’s the perfect activity for others. So how else can you stay fit and healthy while travelling?

There are some key aspects of your health that can be neglected during a travelling experience. In this post, we’ll address each area, and suggest ways you can stay on top of them to keep your health and fitness in peak condition. 

Don’t forget to get travel insurance to cover you if something bad happens. One company I have personal experience with is Safety Wing. Not everyone needs the same coverage, so make sure you get a personalised quote that suits you and your trip plans.

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Stay active

If you’ve followed my site for any length of time you’ll see how I regularly post hiking trails, adventure sports, snorkelling and many other exciting activities that can keep you active during your trips. Whether it’s hiking the trails of South Korea or the Canadian Rockies, or kayaking through the fjords in Norway, lots of the world’s leading holiday destinations are naturally conducive to active exploration. Factor some of these activities into your itinerary to meet your exercise quota without compromising on the experience.

With so many fun and enjoyable activities around the world, you can easily stay fit while travelling without feeling as though you’re working out. If like me you don’t enjoy being in the gym, you can definitely still stay in shape while exploring the world simply by doing active activities.

Check out some of my favourite experiences:

• Snorkelling Belize Barrier Reef: 7-stop tour experience
• EEOR Hike in Alberta, Canada– The East End of Rundle
• How to Swim with Turtles on Ama Beach, Zamami Island, Okinawa, Japan
• Gwaneumsa Trail: Hiking the Steepest trail of Mt.Hallasan, Korea

Walk instead of using transport 

Although home comforts like the gym and sports equipment will be stripped away whilst on your travels, it doesn’t mean your exercise regime has to fall by the wayside. Granted, you’re unlikely to want to take out a gym membership or join a local sports team whilst you’re there, but there are so many simple ways to remain active, be it on your own or in a group. Where possible, skip the cabs and try to walk to your destination. Simply by exploring new towns and cities on foot, you will be well on your way to reaching your daily step quota. Plus, walking offers the added bonus of being able to explore parts of a city or town you otherwise might’ve missed.

You could also research local walking tours that are taking place. This is a great way to work out with others to help form bonds and keep you motivated, whilst also perhaps giving you the chance to try out new adventures to truly immerse yourself in the culture.

Eat a varied diet

Keeping on top of a healthy, varied diet whilst travelling is easier said than done. Late-night snacks and drinks, eating out more, and having quick bites on the go are all likely to be features of your travelling diet – and it can be easy to continuously rely on the same few foods. If you’re off on a day-long excursion or hike, bringing some healthy snacks along will help you stick to a healthy diet and ignore the inevitable sugar cravings when hunger does strike. 

Exploring new horizons is the perfect opportunity to discover new foods depending on your destination. You can either explore the cities on foot or book yourself onto a food tour or cooking class (I’ve always had good experiences looking for food tours on GetYourGuide and Viator). so make the most of the local cuisine by dining in authentic cafes and restaurants. Finally, one of the most important things you can do is ensure you stay hydrated. Just be mindful of the water you drink, as you can’t drink water straight from the tap in every country. 

Have an emergency plan

As fun as travelling is, you should always have a backup plan in case of emergency, health-wise. That means taking out travel medical insurance that covers you for medical purposes (I personally like to use Safety Wing for my longer trips) before you leave home, carrying your own first aid kit when exploring remote areas, knowing where the nearest hospital is and having some cash set aside for transport.

Even though you’ll hopefully never need it, it’s far less stressful when travelling to know your health is being looked after. Plus, it never hurts to prepare for the unknown by learning a few key phrases in the local language which could come in useful in emergencies. Making sure you have an active phone plan or ESIM allows you to get help when needed. Asking “Where is the clinic?” “Where is the hospital?” and other common questions that might help during a time of need can likely speed up the process instead of needing to rely on translation apps.

Don’t skimp on sleep 

Getting enough sleep regularly forms the foundation for all other aspects of our health. It could be said that it is the number one area to keep in check while travelling in order to stay fit and healthy. Not only does it benefit your physical well-being, but your mental state can also be given a boost by improving your sleep hygiene. However, sticking to a healthy sleeping schedule can be more challenging whilst travelling. On top of adjusting to different time zones and jet lag, unfamiliar surroundings and shared sleeping facilities can also make it difficult to get enough sleep each night. 

If you are using shared accommodation, do whatever you can to help yourself drift off and stay asleep throughout the night. Items like eye masks and earplugs can be useful in shutting out any distractions, and as much as possible you should also try to retain good habits such as staying hydrated and avoiding eating late at night. While these things can be more difficult to maintain whilst travelling, making a conscious effort to keep up healthy sleeping habits will do wonders for your overall health.

How else do you stay fit and healthy while travelling?