Is it possible to stay fit on the road? From dodging airport junk food to finding workout hacks, discover how I stay healthy no matter where I am!
1. The Airport Gauntlet: Surviving and Thriving
Navigating airports can be a daunting task for the health-conscious traveler. However, here are a few smart strategies I use to make it through unscathed.
Pack Smart
Bringing along healthy snacks like nuts, protein bars, and dried fruits can be a game-changer.
On a layover in Dubai, my stash of beef jerky, protein bars and dried fruits kept me nourished while others were stuck with overpriced greasy airport fast food options.
Fasting
Travel time offers a great opportunity for intermittent fasting.
I found that Fasting during a 24 hour travel day to the US from Tbilisi, Georgia with 2–3 connecting flights and long layovers helped me avoid the usual overpriced, unhealthy airport food, leaving me feeling lighter and more energized upon arrival.
Stay Hydrated
A refillable water bottle is an essential travel companion.
I remember a trip through Zurich’s airport where frequent refills from water fountains kept me hydrated and avoided the pitfalls of sugary sodas and dehydrating coffee.
2. Embracing Local Cuisine: Balancing Indulgence and Health
One of the high points of traveling is experiencing new cuisines, but it’s essential to strike a balance between indulgence and your health.
Balance
While in Italy, I savored gelato and pizza but balanced these not so healthy choices with fresh salads and fruits from local markets.
It allowed me to enjoy the local culinary delights without overindulging.
Mindful Eating
Portion control is key to sampling a variety of dishes without going overboard.
In Strasbourg, sharing small slices of Tarte Flambée and a bottle of Riesling at a local Bierstube with friends let us enjoy the regional flavors without the discomfort of overeating.
3. Fitness on the Fly: Staying Active Anywhere
Maintaining fitness routines while traveling can be challenging but not impossible. With a little creativity, staying active and getting in your workout becomes part of the adventure.
Adapt and Improvise
Quick body-weight workouts in hotel rooms are lifesavers.
During a stay in a compact Frankfurt hotel room, I managed a full-body workout using just body weight exercises.
Calisthenics
Simple exercises like push-ups, squats, and planks can be done anywhere. In Timisoara, Romania, I turned a park bench into a mini gym for step-ups and tricep dips, combining sightseeing with fitness.
Also, you’ll find many parks in Europe actually have mini workout areas with simple and innovative calisthenics machines. A fun way to get in a workout in the fresh air.
Walking
Exploring new locations on foot is a fantastic way to burn calories while sightseeing.
Whether it’s a large capital city or smaller towns, I usually opt to walk everywhere, often discovering hidden gems and local secrets along the way.
4. The Importance of Rest: Quality Sleep on the Go
Travel and jet lag can wreak havoc on sleep schedules, but prioritizing rest is crucial for maintaining your health and energy levels.
Sleep Hygiene
Maintaining a consistent sleep routine with the help of earplugs and an eye mask can make a significant difference.
Staying at an Airbnb in the heart of Athens, I discovered the city’s nightlife is less about the charming Greek music and more about deafening boom box car stereos and scooters that sounded like they’d lost their mufflers in a tragic accident.
Unfortunately, My Airbnb, had walls and windows that might as well have been made of tissue paper for all the good they did.
Adding to the symphony of urban chaos, the windows had no light-blocking curtains or blinds. As soon as the sun rose, my room lit up like the stage of a Broadway show.
Fortunately, those trusty earplugs and eye mask I always pack in my toiletries case came to the rescue.
Those little foam plugs muffled the street orchestra, and the eye mask transformed the glaring daylight into a cozy darkness.
Thanks to these travel essentials, I managed to get some much-needed sleep, even in the middle of Athens’ non-stop party.
Listen to Your Body
Allowing time to adjust to new time zones and avoiding overexertion is vital.
When I arrived in Amsterdam, I took it easy on the first day, opting for a light walk and early bedtime to ease into the new time zone.
5. Staying Healthy Abroad: Essential Tips
Stay Hydrated
Always have a water bottle with you. On a hike in the Swiss Alps, my trusty water bottle was my best companion, ensuring I stayed hydrated amidst the stunning scenery.
Eat Fresh
Fresh fruits and vegetables from local markets are your friends.
In Thailand, morning visits to local markets for fresh produce became a delightful and healthy daily ritual.
Move Daily
Incorporate physical activity into your daily routine. On the beaches of Albania, starting each day with a swim i the surprisingly cold and refreshing Ionian Sea set a positive tone and kept me active.
Prioritize Sleep
Never underestimate the power of a good night’s sleep.
In the serene Galician countryside during my Camino de Santiago trek, I made sure I had early nights, waking up refreshed and ready to explore.
Travel Insurance
Always travel with insurance for peace of mind.
Learn to expect the unexpected as any mishap can turn the trip of a lifetime into a nightmare.
Your travel insurance can cover medical expenses, recouping expenses due to flight cancellations, expenses due to lost luggage, even airlifts and repatriation, thus taking a potential disaster into a manageable situation.
6. Cultural Norms and Local Health Practices: Embrace and Adapt
Learn Local Health Customs
Embracing local practices can enhance your travel experience.
In Japan, adopting the tradition of removing shoes before entering homes are both respectful and hygienic.
Stay Aware of Local Scams
Being informed about local scams is crucial.
In Bangkok, awareness of health-related scams helped me avoid falling prey to overpriced “snake oil” treatments.
Takeaway Lessons for Healthy Travel
1. Plan Ahead
Preparation is key. Packing healthy snacks, staying informed about your destination, and having a flexible fitness plan can make a significant difference.
2. Stay Hydrated and Eat Well
Prioritize hydration and fresh, local foods to maintain energy levels and overall well-being.
3. Move and Rest
Balance physical activity with adequate rest to keep your body in top shape, easily overcome jet lag and ready for new adventures.
Traveling doesn’t mean slacking off your health and fitness routine. With a bit of planning and mindfulness, you can enjoy your adventures while staying healthy and in great shape.
Happy trails!