Fitness tips for traveling and staying healthy
So you’ve worked hard in the gym or at home and then you start your traveling adventure and wonder how the hell am I going to keep fit? How am I not going to gain pounds and pounds of body fat with all this oily foreign food or these mammoth in calories cocktails? There is ice-cream everywhere and you want to eat it all, ahhhhh HELP! Don’t worry I have 10 fitness tips for traveling, to keep you healthy while on the road.
I have to keep some base level of fitness while backpacking and I do try to eat healthy on the road. This can be difficult at times, but I have found ways the temptations so you can stay healthy, but still enjoy a treat here and there.
These health and fitness tips for men and women, may seem a lot but they’re quite easy to follow and will keep you trim on the road.
1. Drinking water to stay hydrated
You should already know that staying hydrated is the most important thing you should be doing while traveling, obviously apart from staying safe. Anyway, you should be drinking water like it’s going out of fashion. You should be sipping on a bottle of water all day long and be aiming to drink minimum over 2 litres a day. Furthermore, drinking water has sooo many health benefits. It’s going to keep you hydrated, you are going to feel full, which means you are less likely to reach for sugary snacks, it’s going to help bodily functions and your digestive system is going to thank you for it.
Water is cheap in Asia, you can grab a 1.5 litre bottle of water for just 13 BHT so there’s no excuse for not staying hydrated! Also, a lot of the accommodations in Asia provide FREE water. As well, throwing the water down your neck will help you avoid those sugary drinks. Believe me, the temptation to buy a cold sprite is always there after a day in the sun. WATER, WATER and more WATER!
2. Eat whole foods to keep your healthy game on track
This is an easy one for staying healthy while travelling and definitely one of the most important fitness tips for traveling that you can take away! So what is whole food? A whole food is a food product that hasn’t been tampered with and freakily modified for taste. For example, vegetables and fruit that has just been grown, picked and then sold to you as it is. These types of foods are the number uno most healthy foods you can have!
To be fair a lot of the food you order in Asia comes served as whole food and the only thing that lets it down, is how it is prepared. Asian meals are definitely not shy of being drowned in cooking oil. Nevertheless, you will always have healthier options with whole foods in Asia if you are trying to stay healthy while backpacking.
3. Plenty of fruit
Everyone knows that eating fruit is mandatory for a healthy balanced diet, so make it mandatory you are getting your daily dose of vitamins and minerals from fruit. There is no excuse for not eating fruit in Asia, it’s literally everywhere and you can pick up fruit very cheap in places. I love fruit and it tastes even better on a hot a**e day. I like smoothies even better and these are sold everywhere. You won’t have to look very far a smoothie stand in Asia and they’re usually quite cheap, they’re so refreshing and hit the spot every time. Back to fruit in general, prices do vary, and I have noticed that certain fruits can be more expensive in some place. However, what I have noticed is that bananas tend to be the cheapest fruit to but in Asia. You can pick up a bunch of bananas from an Asian market for 20 BHT, literally next to nothing. A bunch of bananas are great healthy and filling snacks, they should last you a couple of days.
Keep healthy with fruit on a daily basis!
4. Eating yoghurt as a religion
Yogurt is probably my favourite snack and is one of the best, cheapest snacks for travelling. They’re very cheap, this is a top tip for your backpacking budget. Furthermore, yoghurt’s have so many benefits such as;
- Yogurt actually helps with weight loss, keeping you fuller for longer, providing fewer calories than a lot of snacks and aiding with burning belly fat.
- Yogurt is packed with healthy vitamins
- Your immune system is going to thank you for the boost
- It can help put a smile on your face 😊
I rarely go a day travelling without eating a yoghurt, I eat a lot at home as well, so I find it easy to carry the habit on. But honestly, this is one of the best and cheapest healthy eating tips that I can give you. Your body and bank balance will thank you for a yoghurt a day. You can even get a fruity one with a little muesli to turn it into a more healthy, tasty and filling snack.
5. Walk, walk and walk some more to burn calories away
You will be surprised how many calories you can burn by walking! A brisk walk for 15 minutes can easily burn 100 calories, WOW burning 100 calories for walking just 15 minutes. You should be walking a lot more than 15 minutes a day when travelling. When arriving at a new destination after hours spent on a coach, it’s easy to get a taxi to your accommodation. Don’t do it, no matter how tired we are, we will walk up to 4 kilometres with our backpacks. It saves money, burns calories and keeps you healthy!
Why get a Uber everywhere? Hit the tarmac with your trainers, speed up your metabolism, burn calories and feel better in yourself for the day. Also, walking is a perfect chance to take in the amazing sights and take some epic photos. For example, walking around Koh Tao in Thailand is a mega experience and you wouldn’t get the same experience jumping in a cab everywhere.
6. Climbing for a leg workout and to get your heart pumping
Ready to work them legs? Climbing up to viewpoints is a great way to burn calories, sweat out and is a great workout for your legs. When you are travelling or even on holiday, you will most likely have the opportunity to climb to amazing viewpoints so take some epic photos. No matter what country you are visiting, you will most likely be able to find a viewpoint, therefore you can always tie this in with staying healthy, working on your fitness and burning fat. So other than torching fat, what are some other benefits of climbing;
- You will gain improved coordination thinking about every step.
- You will maintain a healthy balanced lifestyle.
- If you’re a backpacker that enjoys a drink, this is a great way to sweat out that hangover or burn those empty calories.
7. Start your day with a healthy breakfast
This is a top fitness tip for staying healthy and firing up your metabolism. Eating a healthy breakfast is the best way to start a day and the best way to ensure you have a great day of eating healthy, feeling great for the day and keeping you fuller for longer. I aim to try have muesli with milk or eggs to start my day.
One of the worse things you can do is skip breakfast! This is a no no. You will only end up reaching for sugary snacks later on in the day and you miss the golden opportunity to get your metabolism fired up to start burning calories.
A lot of accommodations offer free breakfast with a stay, you should aim to stay with these. You get breakfast to start your day and plus you going to have some extra money in your pocket.
8. Healthy snack in between your meals
This healthy tip goes hand-in-hand with the yoghurt fitness tip. Eating a healthy snack between meals is a great way to keep your metabolism moving and burning calories. I would recommend taking advantage of a local market or superstore to find the cheapest fat burning foods on your travels. Obviously in the hot sun it’s nice to have an ice-cold lolly, which as all good now and again. You just got to be wise with how much you are having. Nevertheless, let’s look at some healthier snacks alternatives.
List of fat burning healthy foods;
- Dark Chocolate
- Cup of vegetables
- Piece of meat
- Basmati rice
Use these healthy snack alternatives to help with fat burning on the go.
9. Running on the beach and HIIT for quick workouts
What a better to start your day than with a run on the beach under the rising sun. Running is one of the best forms of exercise you can do with numerous benefits like fat burning, a healthy heart, muscle toning and much more. I love throwing my trainers on and going hitting the sand or tarmac.
Can’t be bothered running? Why not try some high intense interval training (HIIT) This is a mega way for toning up, burning body fat and can be done easily in 20-minutes. HIIT can easily be done in your accommodation room when you have a spare 20-minutes. Let’s look at an example of HIIT.
- Jogging on spot 30 seconds
- 10 press-ups
- 15 Squats
- 10 burpees
- 10 lunges each leg
- 12 sit-ups
- Rest 30 seconds and then repeat 5 times
This is an example, you are free to chance the exercises as you please. This is a great workout for men and women.
10. Sleep your way to a healthier body
This is a crucial fitness tip, you need enough sleep! Get some shuteye and feel great for the day! Skipping sleep only leaves you feeling groggy and you will probably end up reaching for a chocolate bar for some needed energy. I like to aim for 7-9 hours sleep a night.
Fitness tips for traveling and living healthy
These fitness tips for traveling don’t necessarily have to be used when you are just on the road, you can use these healthy guidance tips in everyday life.
Please if you have found these fitness and nutrition tips helpful, share the love for everyone 🙂