How to Stay Fit and Healthy while Travelling: 6 Tips that keep me in Shape

by | Last updated Feb 24, 2024 | Beauty, Fitness & Health

While travelling, it is great to partake and immerse yourself in the local culture of where you are. But sometimes you can partake and immerse yourself a little too much. Right!

Lazy days by the beach enjoying good food and drink are wonderful. And so is moving to a new city every second day or so while backpacking. But this living and working abroad and travelling lifestyle can make it hard to keep in shape. But it doesn’t have to be. With a healthy eating and fitness routine while travelling, you will stay in shape to continue travelling. 

In this post I’m giving you my six tips best tips to how to stay fit and healthy while traveling. By introducing a ‘stay healthy eat healthy’ attitude into your life, like I have, you will travel better and longer.


So…..How to Stay Fit and Healthy While Travelling?


Make Your own Meals


Person's Hands With A Knife Chopping Onion And Tomato

Cooking your own meals is one way to stay fit and healthy while travelling


One of the best and easiest ways to stay fit and healthy while travelling is to ensure you are eating healthy while travelling. Enjoying local foods while travelling is one of my favourite past times. I mean, who doesn’t love a good taco in Mexico, a creamy pasta in Italy or a full English breakfast in Britain. But unfortunately, all the local foods don’t always like me!

Over indulging in foods of the world can not only be unhealthy, but it can become very expensive. This is why you should be conscious of what you are putting into your body and how much it is costing. When travelling long-term I try to stay in accommodation with cooking facilities. On saying that, some countries, such as in Asia, the street food is so good and cheap you wouldn’t bother cooking. However, if you are taking your health and fitness seriously while travelling, cooking when travelling will allow you to know exactly what you are putting into your body. Plus save you money.

Some of my favourite go-to friendly meals include:

  • One pot wonders such as risottos and hearty soups.
  • Stir fry. Buy fresh veggies, throw in your favourite sauce (soy, satay, chilli), some meat, chicken or tofu and serve on top of noodles or rice and you have an easy and healthy meal.
  • Pasta. So easy to boil a pot of pasta then add a pesto or pasta sauce (pre-made if you prefer). This gives me plenty of carbs to keep up my energy.
  • Salad. Buy fresh salad items, cut them up and make a healthy salad. Lettuce, tomato, capsicum, onion, olives, avocado or whatever combo you like. Add a piece of meat, chicken or fish and voila – healthy meal.

Check out my recipe website for cheap, fast and fabulous meals for travellers @ Travellers Fare.


Take Healthy Snacks with You while Travelling


get a lunch box and take healthy snacks with you while travelling.

healthy snacks will squash those hunger pains!


Eating healthy while travelling is a must and one way to help keep you in tip top shape is to have healthy snacks for travelling in your bag that you can turn to. Without them, you can eat the first thing you see when you are hungry!

I suggest finding a local grocery store or market and grab some fresh fruits and veggies, nuts, cheese, crackers and other healthy snacks to satisfy those cravings. These things are small and easy to carry in your handbag or backpack for the day, and most importantly, they are healthy. And don’t forget to fill your water bottle up with fresh water for the day rather than buying a bottle of water or a sugary drink. When you have healthy travelling snacks with you, you are less likely to buy unhealthy snacks and drinks. This will help keep your budget fit and healthy too!


Lay off the alcohol everyday


Two Wine Glasses With Red Wine from One of the Best Wineries in the World.

cheers to a good time – in moderation


When you are travelling and enjoying yourself it is quite easy to add an alcoholic drink or two into the mix. Why wouldn’t you? I mean, if you are having fajitas in a Mexican beach bar why wouldn’t you add a Corona. Or you are having a German sausage and sauerkraut at the Octoberfest, why wouldn’t you add a Heineken or two! When travelling through one of the world’s world-class wine regions, why wouldn’t you partake in a Chardonay or Shiraz or Champaign! Now I am not saying, not to partake, but it is when you overindulge in alcohol that is when things can become an issue.

Too much alcohol not only affects your health, over indulging can interfere with your safety. When you have a lot to drink you can loose awareness of your surroundings and unsavoury types could take advantage of you. Peer pressure is another thing to consider. Yes, it is great to meet new people but when booking accommodation maybe avoid the ‘party hostels’ to reduce your temptation of over-partying. You don’t need alcohol to meet new people! If you don’t want to experience particular sites in a blurry haze the next day from too much alcohol and stay healthy while travelling, ditch the booze.


Walk, Walk, Walk


Person walking in nature to say hello nature goodbye stress.

take a hike


One of the best ways to stay fit and healthy while travelling is by walking. And you will do a lot of walking while travelling. If you are worried about your fitness for travel, consider that travel can make you fit. You will be walking from the train or bus station to your accommodation. Walking around town seeing the sites and walking to go out at night! So keeping up your fitness to travel is essential.

If you have over-indulged in alcohol or local food you may want to try to walk it off. I have downloaded a step app on my phone and I set myself a limit of 10,000 steps per day to reach. This helps to keep my health and fitness while travelling in check. This is something you should consider also. Ensure you pack some good walking shoes or sandals as when you walk a lot your shoes need to provide support to your feet and be comfortable.


Pack your favourite workout gear


female practicing yoga on the beach on her work and travels.

I often travel with my yoga mat


If you like to workout generally, it can be tough trying to dedicate time to a workout when you are travelling. But it is worth your while to introduce some sort of activity into your travels. As I mentioned before, walking is great so have the appropriate walking gear with you to help you walk better!

I often travel with some favourite workout gear. This includes my yoga mat and my resistance band so I can stretch my muscles after a long day of walking. Another favourite of my workout gear is a scrunchy ball that gives my hand and arm muscles a gentle workout. Have a look at your favourite workout gear and see what might not be too heavy and bulky to carry. Add a quick workout to walking and this will help you stay fit while travelling. Believe me, these little things help you feel so much better and when you feel good, you travel better!


Keep Active


lady in white swimmers swimming in hotel swimming pool to stay fit and healthy while travelling.

enjoying the hotel swimming pool


Lastly, to keep your health and fitness for travel, I suggest you choose activities while you are travelling that will keep you active. In particular, activities that you don’t know are keeping you active. What I mean is, choose activities that you enjoy doing.

  • If you like hiking, undertake more hikes. If you aren’t a hiker, don’t call it a hike, call it a walk and undertake small walks.
  • Go on a walking tour of the town you are in.
  • Swim a few laps in the hotel pool.
  • Run along the beach, jump in the waves or go for a surf. Or get a frisbee and throw it around chasing after it.
  • Ensure you ski or snowboard to burn up the calories after too much apres ski.
  • Discover a new scuba dive spot.
  • Use the hotel gym or join a gym for a session.
  • Do a pilates or yoga class online.
  • Just stay active.


Whatever activity you decide to partake in, just stay active. Your travelling self will appreciate it!


Final Words


Implementing these 6 suggested health and fitness habits into your travels will definitely help you stay fit and healthy. So you have the stamina to travel better and longer. What do you do to stay fit and healthy when travelling? I’d love to know in the comments below.


Related Posts


Travel Insurance – Why You Need it
How Not To Look Like A Tourist
Solo Travel Can Be Lonely


Running Shoe, Apple, Yoga Mat and Water Bottle Are All Things To Help You Stay Fit And Healthy When Travelling.

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Sharyn McCullum Travel Writer and Founder Of Live Work Play Travel, Work Abroad, Work Online, Travel Blog Enjoying At Beer At The Coldstream Brewery In The Yarra Valley, Victoria, Australia.

Sharyn McCullum – Travel Writer / Blogger, Remote On-line Worker, sometime Digital Nomad and Travel, Live and Work Abroad Expert. Is a chocoholic, coffee connoisseur and lover of ’80s music. Been travelling all her life thanks to her dad who worked for an airline. Lived in London 4 years on a working holiday. Has holidayed in Hawaii over 15 times and currently calls Melbourne, Australia home. Is inspiring others to live work play travel around the world with this blog. Read more about Sharyn here.


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