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Ways to Stay Fit While Traveling
Updated on December 21, 2022
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Diet / Weight Loss
Ways to Stay Fit While Traveling

People often travel to get away from their everyday lives. But this doesn’t mean you have to abandon fitness and healthy living.

It’s understandable why you’d want to take a break from strenuous workouts. You might even indulge in food while away from home. 

Ways to Stay Fit While Traveling 2

Unfortunately, these can make it extremely difficult to get back to a healthy lifestyle. The best thing you can do is strike a balance between health and an enjoyable trip. 

Thankfully, there are plenty of ways to stay fit while traveling.

Stay Hydrated and Don’t Drink Too Much Alcohol

For some, vacation is an excuse to drink more alcohol than they would at home. Unfortunately, this can ruin your vacation.

Alcohol causes dehydration. If you are dehydrated, you may feel dizzy and tired during your trip.

Alcohol is made of liquid calories and doesn’t satiate you the way solid food does. As a result, you may drink or eat more food to feel full.

If you want to stay hydrated and avoid excess calories, you shouldn’t drink alcohol. Alternatively, you can limit your consumption to 2 alcoholic drinks per day.

No matter how much alcohol you consume, be sure to drink tons of water. Keeping yourself hydrated is a great way to staying healthy and fit while traveling.

Water can give you more energy during a trip. This means you won’t feel drained or worn out.

When it comes to your fitness, water fills you up so you’ll eat fewer calories. This gives you more room to enjoy local cuisines without restricting calories.

Drinking plenty of water offers many benefits:

  • Prevents your skin from drying out
  • Keeps your bowel function normal
  • Boosts your energy levels
  • Prevents fatigue

Eat Healthy Meals

It’s no secret that people love to eat more food when traveling. Tasting new and exciting flavors is an excellent way to enjoy your trip.

However, this can throw your fitness goals off-track. This is especially true if you’ve been trying to lose weight. A few bad meals can have lasting effects on your health.

Here are great tips so you can eat healthier foods on your next trip:

  • Make a list of the foods and/or restaurants you want to try. Separate healthier foods from less healthy ones.
  • Plan your meals ahead. Avoid eating “empty calories” at every meal. For instance, if you’re planning to visit local bakeshops and have sweet delicacies for snacks, you should eat healthy meals for the rest of the day.
  • Have a balanced diet. Portion your meals so you get enough fiber, proteins, and fats. For example, you might want to pair a burger with a vegetable salad instead of fries.
  • Sign up for Noom. Noom offers a simple guide for choosing foods. You can read our full review of the Noom weight loss app to learn more.

Remember that healthy eating isn’t just about counting calories or how much food you eat. It depends on the nutrient and calorie density of the food.

Ideally, your diet should mostly consist of low calorie and nutrient-dense foods. Examples include whole grains, fruits, and vegetables.

These foods are filling and can keep you full longer. They contain less calories and more nutrients per serving than other foods. 

As a result, you will eat fewer calories per day without sacrificing your health. The Noom app uses the same concept for weight loss and weight management.

Find out how the Noom Diet Plan works here. 

Exercise While Traveling

Most vacations involve plenty of walking to get to places. It’s a practical way to stay active. All the walking is usually enough to burn calories 

However, some trips (like guided bus tours) require less physical activity. If your trip doesn’t involve a lot of walking, you should add exercise to your fitness regime. 

It doesn’t have to be a complicated workout. Simple exercises like push ups and squats will do. You can do them at the hotel room before starting your day.

Try using fitness apps if you’re exercising on your own. They can teach you exercises and guide you through difficult routines.

Alternatively, you can take advantage of hotel gyms and pools if you can access them. You can include 15 to 30 minutes of exercise or swimming to your daily routine.

This way you can burn calories without ruining your vacation.

Build Activity Into Your Travel Plans

If you don’t want a full body workout, the next best thing is to plan excursions that involve physical activity. Here are some examples of what you can do:

  • Take a bike trip
  • Join walking tours
  • Go parasailing
  • Do mountain climbing

Ask the hotel staff for recommendations on things that you can do. Small tirps like these will allow you to see local sights while staying active and healthy.

If you want to keep track of the calories you burn based on your level of activity, we recommend using the best weight loss apps

Can You Stay Fit While Traveling?

Traveling helps you break from your usual routine. But this doesn’t mean you should forget about your physical health. You can stay healthy without taking the fun out of your trips. 

Follow our fitness tips so you can eat healthy and stay fit. Make sure that you plan your itinerary — such as where you’re going, what you are eating, and the things you will be doing.

We also recommend exploring Noom’s fitness program before you go on a trip. Unlike other weight loss apps, Noom offers a psychology-based approach towards nutrition and health. 

It helps people stay healthy by changing their eating habits and encouraging a healthier life.

Updated on December 21, 2022
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2 sources cited
Updated on December 21, 2022
  1. Centers for Disease Control and Prevention. “Benefits of Physical Activity.” CDC, 1 Nov. 2021,
  2. Harvard Health Publishing. “Exercise & Fitness - Harvard Health.” Harvard Health, Harvard Health, 2019,
Kelly Jamrozy
Kelly Jamrozy
Content Contributor
Kelly has experience working with clients in a variety of industries, including legal, medical, marketing, and travel. Her goal is to share important information that people can use to make decisions about their health and the health of their loved ones. From choosing the best treatment programs to improving dental and vision health to finding the best method for helping anyone who is struggling with health issues, she hopes to share what she learns through informative content.
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