How To Stay Healthy When Travelling

Whether you’re a frequent business traveller or off on a well-earned break, trying to stay healthy during travel can be challenging. Hotel stays often mean disrupted routines not to mention the increase in eating out. However, with some creativity and a little motivation, you can turn your hotel room into a makeshift gym. Here are my top tips for staying fit when living out of a suitcase.

All the Gear but No Idea?

In this first section, we’ll look at easy ways you can easily stay healthy during travel, with little or no equipment and some common sense.

Pack your equipment

When you’re packing, remember to leave a little room for your fitness essentials. While space may be limited, resistance bands, a jump rope, and lightweight workout clothes take up minimal room in your suitcase but can provide a full-body workout. I also like to take my TRX suspension straps, these usually come complete with a fixture that can be attached to the bathroom door or the main door of your hotel. If you are on vacation in a villa or apartment, TRX can also be anchored to things outside such as trees or railings – do ensure they are securely fixed to avoid injury.

Bodyweight workouts

If you are travelling very light, maybe with just a carry-on, you may not have any extra space to bring any equipment with you. In this case, use the power of your body weight, a cost-free way to stay healthy during travel. Exercises like squats, lunges, push-ups, burpees and planks can be done anywhere and require no additional equipment. These exercises can also be done without wearing sports shoes, again saving on space. Set yourself a routine, it need only be half an hour of circuits but this is a great way to start your day when away from home.

Hotel HIIT

High-Intensity Interval Training (HIIT) is perfect for a quick intense workout. Prepare a quick HIIT routine including exercises like burpees, mountain climbers, and jumping jacks. Line up your favourite playlist and perform each exercise for 30 seconds with a 15-second rest in between. Repeat the circuit for a total of 15-20 minutes for a great speedy workout. For this type of workout, you are advised to wear sports shoes.

Head outdoors

If the weather is good, head outside for an al-fresco workout. Jogging or brisk walking around the hotel grounds or a nearby park or promenade is a great way to stay healthy during travel and see the sights. Further into this article, you’ll find some tips on staying safe when exercising outdoors.

Download a fitness app

In this digital age, it’s easy to find ideas and motivation simply by using your smartphone. Download fitness apps or follow online workout videos for guided sessions. Whether it’s yoga, Pilates, or a quick cardio routine, there’s a fitness app for everyone, many are free and are a great tool for helping you to stay healthy during travel.

Hotel gym

Most hotels have some kind of fitness centre, some better equipped than others. It’s worth checking out the on-site fitness centre, even if it’s just to make use of the free weights and to work out in an environment other than your hotel room. Later in this article, we’ll look at the hotel chains that offer the best fitness facilities.

Take a dip

Whether you are in a hotel with a pool, renting a vacation villa with a private pool or staying near the ocean, swimming is a great way to stay healthy during travel. A swimsuit takes up little space in your luggage and swimming is a good way to keep the heart rate up and enjoy a full-body workout. If you plan to swim in the ocean, ensure the conditions are safe, don’t go out of your depth and let someone know where you are going. Even just a long walk on the beach is an option if you prefer to stay dry!

Use the stairs

If you are in a high-rise hotel, try avoiding the elevator and instead use the stairs as a matter of habit. Even a few flights will get your heart pumping and help work off that delicious buffet breakfast. When I am cruising I use the stairs where possible. Even after going out for dinner and drinks, I slip off my heels and take the stairs back to my suite…delicious dessert anyone?

Make healthy food choices

Hotel living often involves dining out, but that doesn’t mean sacrificing your healthy eating habits. Opt for balanced meals, incorporating plenty of fruits, vegetables, and lean proteins. Avoid excessive indulgence in rich, heavy foods, and be mindful of portion sizes. Many hotels will adapt dishes to suit your needs, such as a steak or fish dish without the rich sauce or steamed potatoes instead of french fries. Trying to stay healthy during travel doesn’t mean you can’t enjoy yourself, you could skip the creamy sauce with your main course but enjoy a decadent dessert instead.

Hydration is key

Air travel can be very dehydrating as can hotel air conditioning and changes in climate. Ensure your mini-fridge is stocked up with fresh water and make sure you stay hydrated when flying. Consider packing an environmentally friendly reusable water bottle.

Go easy on alcohol

Depending on where you are travelling to it is tempting to try the local wines or spirits, that’s fine but don’t overdo it and know your limits, spirit measures in places like Southern Europe can be three times the size of what you may be used to. Steer clear of too many creamy cocktails and choose fruit-based options. As previously mentioned, be aware of your surroundings, don’t leave your drink unattended or accept drinks from strangers. If you have to travel back to your hotel after a few drinks, take a licenced taxi rather than walking.

Get some sleep

It’s tempting to stay up later than usual when you are away from home, if you are away on business there may be late-night corporate events and meetings you’re obliged to attend. If you are travelling far afield, time changes and jet lag may also be something you need to deal with. Try to establish a routine, ensure your room is at the optimum temperature for sleep and avoid caffeine or alcohol immediately before going to bed. I’m fortunate that I sleep well wherever I am but for me, there’s nothing more decadent and sleep-inducing than a relaxing rain shower, drying off on thick fluffy towels, before slipping into a huge hotel bed, with crisp fresh cotton sheets, and luxurious pillows…bliss.

Hotel Chains with Good Fitness Facilities

Here we’ll take a look at some of the international hotel chains renowned for offering good fitness facilities.

Westin Hotels

The Westin brand prides itself on offering excellent gyms in its hotels. Expect state-of-the-art equipment, including cardio machines, strength training equipment, and even Peloton bikes in some locations. Westin hotel menus feature healthy options including the Sleepwell bedtime snacks. When it comes to beds, the Westin Heavenly Bed has been a traveller’s favourite for more than two decades, there’s simply no excuse not to sleep in these slumber-tastic beds. There’s even a Heavenly Bed option for your four-legged friend!

Marriott Hotels

Marriott has a large portfolio of brands, and many of the hotels and resorts include well-equipped fitness centres. Most properties feature the latest cardio and strength training equipment and some offer group fitness classes.

Hyatt

This luxury hotel brand is known for its Stayfit@Hyatt programme. Travellers can expect the latest in cardio and strength equipment, exercise programs, and knowledgeable support staff on-site.

Four Seasons

Four Seasons is renowned for its luxury accommodations, and its fitness centres reflect this commitment to excellence. Expect spacious gyms with top-of-the-line equipment and personalized training services.

Budget Hotel Brands

Whether you are staying in a luxury hotel or budget accommodation, there is no excuse for not staying fit during travel. Most Holiday Inn hotels have smaller low-key fitness offerings and the plus point of these is that they are often very quiet and you could have the place to yourself. Best Western also have good fitness facilities in the larger hotels.

Hotel Fitness Facilities Conclusion

When choosing your hotel, unless it’s dictated by business needs, you can check out the hotels which have the best fitness facilities on Booking.com and make your choice. Remember that specific amenities can vary by location, so it’s always a good idea to check with the hotel in advance to confirm the available fitness facilities at your chosen hotel.

How to Stay Safe when Exercising Outdoors

Exercising outdoors in a new location is a great way to stay fit during travel and enjoy sightseeing at the same time. While it’s tempting to put on your running shoes and head out the door it’s important to prioritise safety. Here are some tips for staying safe while exercising outside in a new destination.

Do your research

Before heading out, research the neighbourhood where you plan to exercise. Work out safe routes, whether it’s in parks, or on trails, and be aware of crime rates in the area. Online travel forums and fitness apps are great resources for finding valuable insights from locals and fellow travellers.

Opt for well lit and more populated routes

If you plan to exercise before dawn or after dark then choose a popular route with good lighting. A busy street or park is generally a safer choice than secluded or poorly lit areas.

Plan your route

While spontaneity is part of the fun of exploring new places, you should plan your route when going out jogging or walking. Work out how long it will take and ensure you know how to get back to your accommodation. One wrong turn can easily turn into the nightmare of finding yourself completely lost or in a more sketchy part of town. Smartphone maps can be helpful but on the negative side, walking along staring at your phone means you are not fully aware of what’s going on around you and your fancy phone could make you a target for a robber.

I should definitely heed my own advice here, I am known for not having much sense of danger and consider myself very streetwise but this has on occasions been to my detriment and I have been thankfully fortunate to have scraped myself out of some dodgy situations in numerous neighbourhoods across the globe!

Share your plans

Before heading off to exercise and explore, let someone know where you are going, message a friend or family member and tell them your plans and even arrange to message them when you are safely back at your hotel. Another option is a tracking app, my recently divorced friend started online dating so we both downloaded Life360, an app where anyone in your ‘circle’ can see your location. Since then I now have a family ‘circle’ and another one that my husband and I share.

Be aware of traffic

If you’re running or walking pay close attention to traffic when crossing the road. Familiarize yourself with pedestrian crossings, traffic signals, and any local regulations to ensure your safety. Remember some countries drive on the opposite side to what you are used to, so remember to look both ways and then look again, before crossing.

Be sound savvy

I love running to music but using headphones or earbuds blocks not only the sound of oncoming traffic hazards but also you will not be aware in the unlikely event that someone is following you. If you do want to enjoy some tunes consider using one earbud, leaving the other ear free to hear everything going on around you.

Draw attention to yourself – but don’t

What on earth is she talking about you may ask yourself! What I mean here is to be aware of local customs and regulations, in some places it is frowned upon or even forbidden to wear shorts and a sports bra outside, it’s also important to dress appropriately for the weather, it may be warm when you set off but in some places, temperatures drop rapidly when the sun goes down. A time when you do want to draw attention to yourself is if you find yourself a victim of a robbery or sexual assault. Shout, scream and holler and definitely consider purchasing a small personal alarm, these neat little devices let off a piercing noise which may at best see off the perpetrator or if not at least alert others to your predicament.

Stay Healthy during Travel Q&A

How do you stay fit while travelling Europe?

European cities are renowned for having excellent public transport systems but you can enjoy the sights and stay fit by walking or jogging around.

How do you maintain muscle while Travelling?

As well as doing bodyweight exercises, choose high-protein meals when eating out. Chicken, tofu or fish are great sources.

How can I not gain weight while abroad?

Choose healthy options at the hotel buffet or when eating out, be aware of portion sizes, places like the US generally serve larger portions than much of Europe, consider sharing if you are eating with someone else. Don’t drink too much alcohol.

How to Stay Healthy During Travel summary

Travel is all about seeing new places and immersing yourself in new experiences and that is great for mind, body and soul. Staying healthy during travel doesn’t need to take away from the enjoyment and in fact, can enhance it. Get into the great outdoors and wander around new destinations to see the sights. Traditional dishes often include locally sourced fresh ingredients so make the most of trying new flavours. If you have a choice of hotels do some research and choose one with a decent gym and/or pool. Most of all enjoy your trip!

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