UPDATED FEB 2020. Let’s start off by saying that if you are traveling once or twice a year for a week or two, then you should probably disregard everything in this post. Holidays are meant to be enjoyed. Life is meant to be experienced. I say try the food, relax a little, and then get back into a routine when you’re home. If you travel more frequently though, or for a longer period of time, then it definitely pays to keep your indulgences in check. Here are my practical tips on how to stay in shape on vacation that don’t include any scams like detox tea or involve you eating lettuce as a meal. Just practical and useful advice to help bring balance to your travels.
How To Stay In Shape On Vacation – Tips That Don’t Include Detox Tea
Disclaimer
There are affiliate links included in this post. This means at no extra cost to you, I earn a commission if you book through the link.
Tips for exercising while traveling
Walk as much as possible
I try to keep the legs moving as much as I can while I’m on the road.
My general rule is, it’s under an hour away then I’ll walk, as long as I have the time.
It’s pretty easy to rack up 30,000 steps in a day of sightseeing.
I use Google Maps in offline mode to get from A to B without using data. Another option is to use the Maps.me app.
If you plan to walk as much as possible, I recommend having a good pair of shoes. I’m sure that if you’ve ever walked in uncomfortable shoes then you know the pain of achy feet, back, and joints at the end of the day.
I’m on team sneakers for life because I can walk all day without the aches, and I usually wear nikes
.
When it comes to how to stay in shape on vacation, add some active adventures to your trip.
Tabata workouts
Another option for staying healthy while traveling is to do a Tabata workout in your hotel room or the hotel gym.
This is a great way to stay active and offset some of the holiday indulgences.
Doing a high-intensity circuit will help you maximize time because even 20 minutes can get you a great workout. You can do bodyweight exercises that don’t require any equipment as well.
Tabata is a high-intensity structure of workout where you go hard for a set amount of time then rest for a set amount of time. I use this free app to time the work and rest periods or you could use a stopwatch on your phone to time yourself.
When I do this I stick to bodyweight exercises like:
- Push-ups
- Abs (either crunches, reverse crunches, or a plank)
- Squats
- Lunges
- Dips (usually using a chair or something in the hotel room)
Another option is to set the Tabata for longer, for example, 8 minutes, and alternate exercises each set. So in the first work period do push-ups. In the second work period do lunges. Then back to push-ups and so on until the 8 minutes is over.
I also recommend getting a set of resistance bands which are really cheap and light, but you can use them to add resistance to your hotel room workout.
Book a hotel with a gym
If you’ve checked my website before then you probably already know I’m a big hotel fan.
Many mid-range hotels come with a gym and they usually have the basics as far as equipment goes. They’re small, but everything you need to get in a workout.
I don’t always use them – most times I can be active enough just by walking as much as possible.
But when I do use a hotel gym, I set up a 20-30 minute weights circuit (usually 1-2 exercises for each body part) and 20 minutes cardio.
You can get an awesome workout done in 40 minutes and be ready for the day of traveling adventures.
Hotel gym session in Budapest.
Stay in shape on vacation with a good yoga session
If yoga is more your style, you can always do that in your room at the end of the day.
I love Yoga With Kassandra on YouTube and she has a couple of ‘No Props Yin’ videos that are perfect for traveling.
You don’t even need a mat.
If you’ve been doing a lot of walking, your body will thank you for the good stretch.
Create active itineraries
Another way to stay healthy while you’re traveling is to have active adventures.
If you want to stay healthy but don’t want to sweat it out in a hotel gym or your room, just find ways to make your holiday more active.
Walking everywhere like I mentioned above is a good option, but you can also go on hikes in the area or find active experiences to add to the agenda.
For example, I took a surf lesson in Sri Lanka, swam with whales in Tonga, and took a walking food tour in Portugal.
It’s like a really fun and memorable gym session!
Tips for staying healthy with food while traveling
Drink lots of water, then drink some more
Hydration is usually the first thing to take a hit when you’re traveling. But, traveling or not, it’s so important to keep those aqua levels up.
I know it sounds basic but I can’t over-emphasize the importance of staying hydrated.
Some people bring their own water bottles to refill – these collapsible ones
look super convenient and would save money and plastic in the long run. I tested out this reusable water bottle for traveling as part of my plastic free-ish challenge which is another option if you prefer an insulated bottle.
Another option is to buy a big 1.5L at a grocery store when you arrive and refill it.
Either way, make sure you are always guzzling water. The pee stops are annoying, but your skin and body will thank you.
Breakfast buffet in South Africa.
Limit the non-water drinks
It’s so easy to rack up a bunch of extra calories with sugary coffees, soft drinks, and alcohol while you are traveling.
If you can, stick to water as much as possible to get in at least a couple of liters each day and limit your ‘treat’ drinks to one a day.
I usually get sparkling water at dinner so it feels like a fun drink and you can also ask for it with lemon or lime to jazz it up.
If you do like to have a few drinks in the evening, stick to the less damaging ones like vodka and soda water or diet soda and drink water between the treat drinks.
‘One treat a day’ rule
Trying to find a balance between enjoying the foods while traveling and staying healthy can be tough.
I like to stick to the rule of enjoying one treat a day.
Making that goal with myself makes it easier to maintain balance and keep the treats in check.
This way you look at it through the perspective of an entire day instead of a meal at a time. One treat here, one treat there adds up quickly.
I find it makes it easier to say ‘no’ to other treats during the day when I know I’m looking forward to my one indulgence later, which is usually dessert.
Keeping the treats to once a day can help a lot.
Limit your access
When you’re traveling, you’re outside of the normal routine and sometimes it feels like the normal consequences don’t apply right?
It can be really easy to fall into excessive eating.
Just because you’re at a restaurant doesn’t mean that you need to eat a bunch of bread before your meal, or order a dessert – it’s just excessive.
And just because you’re at a buffet doesn’t mean to need to stockpile the plate like an extreme couponer stockpiling dishwashing liquid. Again, it’s excessive.
Do your best to avoid excess as much as you can and eat similar to what you would at home.
Start your day with a good breakfast
I love to stay at hotels with breakfast included. It’s always a good way to fuel up with a good meal to start the day.
I find that when I have a good breakfast, as long as it’s not high sugar (eat some real food not just pastries), I’m fueled for ages, make better food choices for the rest of the day, and don’t feel the need to snack excessively throughout the day.
It saves me money and poor food choices.
My usual routine is to have a good hotel breakfast, maybe a snack later in the day, then a nice dinner. The foods at the hotel breakfasts can have a lot of indulgences, so you need a little discipline to avoid them.
I stick to basics like eggs, meat, cheese and coffee with no sugar. You want to avoid the high sugar things like pastries, juices, and big bowls of sweet yogurts and fruits.
If you’re staying somewhere that doesn’t offer breakfast, make sure to stop somewhere and get a good meal for breakfast. Keep the sugars low so you get a stable release of energy.
I hope this helps give you some tips on how to stay in shape on vacation. Above all else, remember to enjoy your travel adventures.
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