5 Tips to Maintain Health and Fitness During Travel

By Solotravelwoman | Sep 19, 2020

A lot of people ask me how I find time to exercise while traveling. Especially when often there are no fitness facilities. Well, it's a simple answer – I am committed to being the healthiest and happiest me I can be and a lot of that is to do with my fitness. Here are some tips to help you with your health and fitness during travel.

Start your day with a healthy and satiating breakfast

I know this may seem silly but, breakfast is what programs your energy for the remainder of the day. You will be less likely to binge in the evening or have that afternoon slump. Plus, a lot of hotels include breakfast so, take advantage of those cost savings.

Drink tons (and I mean tons) of water

Personally, I drink 1 half of my body weight in ounces of water (i.e. if you are 160 pounds you would drink 80oz of water a day). We all know how healthy it is. It is extremely important to stay hydrated while traveling because if you are like me, you are constantly on the go. This will keep you from feeling fatigued, and away from drinking bad products like sodas.

Whenever you can…walk (or bike)

Taking the metro or a cab is much more convenient but, if I can – I would rather walk or bike to my destination. Not only is this a great way to keep your body moving and active but, you get to take in the sites, see the people, and witness culture coming to life. It truly is the best way to see a new place. Also, be sure to build in hikes, treks, etc. into your trip when you can.

Buy groceries and eat in occasionally

Now, this may not always work and mainly depends on where you are staying (i.e. does your room have a kitchenette or even just a mini-fridge). However, when able, plan to buy some groceries like yogurt, cheese sticks, veggie sticks, etc. to have on hand for healthy snacks or meals during the day. You will also save some money by not eating out all the time.

No gym? No problem.

Not all hotels have gyms. Especially if you are a budget traveler like me. Here are some great hotel room exercises you can do, once a day to keep your metabolism high and your fitness routine intact.

You do not need weights for any of these however if you want to add something, I have used water bottles and other random items to add a bit of weight.

  • Bodyweight squats – 3 rounds of 15
  • Crossover lunges – 3 rounds of 10
  • Plank – 15 seconds
  • Front lunges – 3 rounds of 10
  • One arm luggage row – 2 rounds of 10 on each arm – use your suitcase as weight
  • Dumbbell rows – 2 rounds of 10 on each arm – use your suitcase as weight
  • Plank – 15 seconds

Let me know if you follow any of these tips to maintain your health and fitness during travel.

Happy planning!

Sara Ann Straw
STW Planning™ Founder and #solotravelwoman™ Creator

Fitness Health

Share this tip:

Written by Solotravelwoman
Hi travelers, My name is Sara and I am a New York City-based blogger, travel agent, and certified meeting planner who loves to explore the world. My father always told me to never wait for anyone and to live out your dreams. I have always dreamed of owning my own destination event consulting company and traveling solo but, I kept putting it off due to the fear. The fear of failing. The fear of traveling alone. The Travel Side: After years of waiting, I decided for my 30th birthday that I was finally going to do something for me and that is when I booked my first solo trip to Greece and Turkey. This experience changed my life! ... Read more

Thoughts? Questions?

See also


Tours and activities

3 Days safari in Selous game reserve

Discover the UNESCO-listed Selous Game Reserve on a 3-day safari from Tanzania’s capital. Venture across the African grasslands and see many native animals such as elephants, zebras, lions, giraffes, buffalo, and much more. Enjoy an evening boat safari on Lake Burungi and spend your nights under the stars. This is an ideal safari for

Baobabs Coast Tour

Baobab Alley, Tsingy of Bemaraha National park, Paradisiacal Beach