Tips For Staying Fit and Healthy While Travelling

staying fit and healthy

Staying fit and healthy while travelling isn’t something you generally focus on right? But did you know you that it’s not hard at all to keep moving and finding the right balance while you are away. Little things from walking and seeing the destination by foot, or not over eating at the breakfast buffet are a few things that help while you are on your travels but we want to turn to the experts who are seasoned travellers, to find out their top tips for staying fit and healthy while travelling.

Julian Mark Kheel – Senior Writer, The Points Guy

the points guy

One of the keys to staying fit and healthy while traveling is to keep moving.  Instead of taking a taxi, bus or train, try to walk whenever you can.  It’s a great way not only to burn calories and exercise your muscles, but you’ll also get to truly experience the city you’re visiting, including the history, stores and people.  You might even consider a walking tour if one fits into your schedule.

On the flip side, make sure to get plenty of rest.  Travel can be harsh on your body, especially if you’ve changed time zones and your normal schedule is disrupted.  If you feel tired in the afternoon — especially in the first day or two after arriving — consider a short nap.  But don’t nap too long, because you want to get yourself onto the local time zone as soon as you can, and a long nap could make it more difficult to sleep at night.

Finally, while one of the most enjoyable parts of traveling is sampling the local food and beverage, make sure you take it easy on the alcohol.  A couple of drinks are fine, but drink too much and you could find yourself sick (and there’s no worse feeling than being stuck in a hotel room because you don’t feel well enough to go out).  Also, remember that you may be visiting a region with a higher altitude than your home city, and that can cause alcohol to affect your system more quickly or intensely than you’re used to. And don’t forget to drink water regularly to keep yourself hydrated, though you may need to purchase bottled water instead of using it from the tap in some countries.

You can find more tips on staying fit while on the road at The Points Guy — check out our stories on “7 Easy Ways to Get A Good Workout While Traveling”and “5 Best Workout Apps to Use While Traveling”.

You can follow The Points Guy on Facebook here.


Valerie Wilson – Travel Journalist, Trusted Travel Girl

trusted travel girl

My first tip would be what you do at home is more important than what you do when you travel (unless you travel for a living). But green smoothies, trips to the gym, these are all key pieces to the puzzle. If you are healthy 90% of the time at home, when you travel you can eat what you want and indulge in the local flavours without feeling guilty or gaining weight.

Pack granola bars for when you get hangry, this will help you ward off any cravings of junk food. It will also give you energy to power through your long days of sightseeing in-between meals. This is also great when airplane food is less than desirable. Also be sure to drink ample amounts of water to stay hydrated, especially in-flight.

Pack vitamins, especially vitamin C to keep the immune system functioning!  I always travel with Cipro, this will help you prevent getting sick and if you do get sick with a travellers illness, the Cipro should be enough to get you healthy right away.

Exercise! I’m pretty bad at making time to work out when traveling, but little things like walking instead of taking a taxi can not only help you stay fit, but also keep energy levels up.

Get your sleep! Sleep is number one for staying healthy both while traveling and at home. Make sure you get 8 hours at night when traveling, or more. Jet lag can be taxing on your body and if you want to get the most out of your destination, you will want to be fully rested.

You can follow Valerie on Instagram here.


Valeria Andersson – Blogger,

valeria andersson

The best advice that I can give anyone trying to stay healthy while traveling is to do as many outdoor activities as you possibly can. Honestly, I can’t remember the last time I had a “proper” workout but by opting to walk when I can and also doing hikes wherever possible, I have been able to stay in really good shape. You also appreciate your surroundings more this way, not to mention helping out the environment by not catching taxi’s or transport.

The other really important tip I have is to pay attention to your body. If you have no energy, you will not want to get out and be active. Therefore, take care of your body and think of it as an energy mechanism. I love to see all the extra energy I get when I treat myself to a morning green juice and while you will still want to indulge in the occasional, ok maybe often, local cuisine, just remember to stay conscious with your options and always be kind to your body.

You can follow Valeria on Instagram here.


Steve Hui – The Points Whisperer, iflyflat

steve hui

How to do yoga on an airplane?

It’s been said that ‘sitting is the new smoking’. If that’s the case, then being trapped in an airplane seat for hours isn’t ideal for our bodies.

I love to move about the cabin when I fly. It’s important to keep your body limber and active, avoiding that unpleasant numbness feeling from being stuck to a seat. If traveling for business, I want to arrive at my destination feeling fresh, in both body and mind.

That’s why I like yoga. And who said you can’t try it at 35,000 feet? Luckily for me, today I’m flying in a first class suite using points. This gives me plenty of room, and being a long-haul flight, plenty of time too.

Okay, time for some yoga moves…check out “How To Do Yoga On A Plane

You can follow Steve on Instagram here.


Ben Wilson – Founder, Never Ending Traveller


Photo credit: Zenobillis |

Usually when I go overseas, the first thing I want to do is head to the pool and have a beer or cocktail. Usually that one beer turns into two or three and then it’s time for dinner where I love to try the local cuisine. If I didn’t have a plan, I would generally come back a few kilos heavier than when I left. My main tip while travelling to keep fit and healthy is to walk or get moving. It doesn’t matter if you are in a city or out in the countryside, explore it by foot or bicycle and it will not only make you feel better, but you get to enjoy your destination as opposed to seeing it from the inside of a taxi.

While travelling in Vietnam at the Banyan Tree Lang Co, I made sure that I was swimming, hiking and bike riding every day so I was able to keep my fitness up. It doesn’t take much effort at all and it meant that I could indulge a bit more at meal time.

You can follow Ben on Instagram here.


Duke & Hayley, Bloggers – OurCollectiveAdventure


Sleep – Recharging your batteries while travelling is a must if you wish to stay healthy and continue to adventure. Those long plane journeys, bus rides, train trips or even just hauling your luggage from place to place can be very draining for any individual; thats why it is so important to get as much sleep as possible before the next leg of your amazing experience. You don’t want to miss out on seeing or doing something because you are too exhausted!

Routine – Exploring new countries and cities can be life changing but it can really make you lose touch of your daily routines that kept you stress free and healthy. Writing a daily plan to keep up with the daily changes that come along with travelling. This may even just be a diet plan, reminding yourself to take multi vitamins or even to just take a little time out. All those little things you do daily that really contribute to keeping your mind clear and healthy whilst traveling around the world.

Exercise – Exercising is essential to staying healthy. Go for a run, it is a great way to see the area you’re visiting. Go for a hike, there’s an abundance of trails these day even if it is just through a park. Staying in a hotel? Take advantage of their pool and gym. Hotel doesn’t have a pool or gym? That’s fine as nowadays you can find a quick an easy exercise routine on google that can be done in your room. Stuck waiting at an airport for a layover? Do some push ups an sit ups, anything to get the blood flowing before your flight and who knows you may even sleep better on the plane. If it is even only just 10 minutes of exercise, that’s better then nothing.

Disconnect – Disconnecting from your electronic devices can give your mind and body the cleanse it really deserves. Some of the happiest people in the world are the people who aren’t entombed in the digital world. Take a page out of their book and start enjoying what there is around you, mother nature has put some extraordinary natural wonders on this planet to be explored and usually they cost nothing. Read a book, try meditation or yoga. Chat to some locals and get to know them, you will find out some of the greatest stories and even the hidden gems most tourists miss out on. You have to disconnect at least once on your travels and trust me you wont regret it.

You can follow Duke & Hayley on Instagram here.

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1 Comment

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    November 20, 2017 at 11:41 am

    I love the focus on sleep! It’s the number one thing that screws you up- a tired body is an unhealthy body! I also love walking around cities, there’s no better way to do a tonne of exercise without even realizing it.

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