Eight Ways to Stay Healthy & Fit While Travelling

14 Things That Make 2004 Seem Like Ancient History

Holidays. We all need them for our mental health, but let’s face it; sometimes they can wreak havoc on our physical health. Long flights, lack of routine, strange foods and delicious cocktail menus… without a plan of attack it’s easy to find yourself feeling sluggish and lethargic during what should be one of the most exciting times of your life!

Thankfully - with a little forward thinking - it is actually possible to stay on top of your health while you’re living the life of a jetsetter (or backpacker). Here’s how:

1. Do your research before you leave home


Between TripAdvisor, Google and the myriad travel forums, there’s no excuse for not doing  your research. Suss out where to eat, where the most picturesque running/walking tracks are and where your nearest grocery store is. Store this info in your phone and you’re set.

2. Pack your own snacks for the flight


Airline food may have come a long way, but it hasn’t come THAT far. Highly processed and packed full of sodium, it’s a recipe for disaster - or mild discomfort at least. Try to eat a healthy meal before your flight and pack some snacks to keep you occupied on the plane. Think fruit, trail mix (make your own!), bliss balls and herbal tea - peppermint is great for settling the tummy. Don’t be tempted to eat the airline food just because you’re bored - use the time to read a book, watch some movies or just catch up on sleep!

3. First stop: exploring


One of the first things I like to do when I visit a new place is strap my iPhone to my arm, put my joggers on and go for a run. It’s an awesome way to get your bearings and gives you a little sneak peek at your surrounding areas. And as long as you’ve got your Google maps you can’t get too lost.

4. Store some no-equipment workouts to your phone


It’s a common misconception (and excuse!) that no equipment means no workout. There are plenty of simple sessions you can do that require little space and absolutely zero equipment. Here’s one here and here! I post weekly workouts on Instagram (as do many other trainers) so a quick flick should throw up plenty of inspiration.

5. Make Tabata part of your repertoire


For the uninitiated, Tabata is a popular form of HIIT (high intensity interval training). HIIT training demands (as the name suggests) periods of high intensity exercise followed by a recovery period. It involves 20 seconds of maximum intensity exercise, followed by 10 seconds of rest and this cycle is repeated eight times for a total of four minutes. I love it for three reasons: it’s time-efficient, it’s simple and you can do it anywhere. Tabata works perfectly with big movements like burpees, squat jumps, high knees and mountain climbers. It’s not for the faint-hearted though - you should have a pretty good fitness base before attempting it. Download the app here.

6. Avoid total blow-outs


Holidays are not the time to be counting calories and berating yourself for missing a workout, but they also don’t have to morph into an eating competition at every meal. You probably wouldn’t have pancakes for breakfast every day at home, so it doesn’t make any sense to have them every day (plus bacon, plus breakfast pizza) while you’re on holidays. Learn the difference between indulgence and stomach ache.

7. Travelling for work? Schedule workouts like you would a business meeting


When you’re home you make time for your workouts, and the same should apply when you’re away on a business trip. Besides being an excellent mood booster, the routine of your regular exercise regime can help you adjust to your surroundings quicker, sleep better and improve your performance. Most hotels have a gym these days, and if not you can get outside and go for a run or check out on of those no-equipment workouts you’ve stored to your phone.

8. Download a couple of fitness apps

If you need a little extra encouragement in the exercise department, a fitness app can be a great tool to add to the kit. I love Zova, an app designed specifically for women. The rhythm based workouts feature video too, so you can feel confident that you’re performing each exercise correctly.

It’s really not difficult to stay fit and healthy while you’re travelling, as long as you recognise the importance of it and make it a priority. You’ll enjoy the whole experience more as a result, and really, isn’t that the whole point?


Jess Robinson is the creator and owner of Lazy Girl Fitness. She is a passionate personal trainer, group trainer and health and fitness blogger from the Eastern Suburbs of Sydney who believes in the importance of balance, laughter, doing your best and finding what works for you. She is passionate about making fitness accessible to everyone, everywhere. You can also follow Lazy Girl Fitness on Instagram, Facebook and Twitter.



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