How to Stay Healthy While Traveling: A Few Tips and Tricks

We all know how easy it is to fall off track on our fitness goals while traveling. Whether it’s for vacation or work, the constant change in surroundings and routine can mess with our diets, exercise plans, and our overall motivation to stay healthy. As a digital nomad who travels for most of the year, I’ve compiled a list of tips and tricks that keep me on track and help me maintain a solid level of fitness while I’m on the road. In this blog, I’ll be sharing some of my travel hacks for sticking to a nutrition plan, exercise regimen, and resisting temptations.

Fueling Your Body for a Healthy Journey

When it comes to nutrition, it can be tough to avoid fast food and eating out all the time while traveling. But with a little bit of pre-planning, it’s possible to make healthier choices. 

One of my go-to tricks is to pack my own food before starting the trip. I usually will bring different kinds of fruit like bananas, apples, or oranges. I try to pick produce that won’t go bad on you super quick. I’m also a huge fan of packing protein shakes and bars, this way you don’t have to pay a premium for them in the airport or any kind of travel center. My go-to protein bars are from Quest, I love that they’re pretty low-calorie and are about 20 grams of protein per bar. When it comes to protein shakes, definitely check out Core Power Elite shakes, 42 grams of protein for only 230 calories? Heck yeah. A couple of these make it super easy to hit your protein goals even while you’re on the go.

If you need to buy food on the road, there are healthy options I promise. Airports usually will have some kind of option whether it’s in one of those little convenient stores or a somewhat healthy fast food option. If I can find a place with a salad with addable protein options, that’s usually what I’ll do. 

When driving, I’m big on finding gas stations that have a pretty good selection of food. With all the driving I’ve done, I’ve become very particular about my stops. If I see a Buc-ees, Sheetz, WaWa, QuikTrip, or Love’s, chances are I’ll stop since those are top-notch stops. All those places have protein bars and shakes that we’ve previously discussed and will have made-to-order food. Usually, you can find something that’s fairly healthy.

My last nutrition tip is to go grocery shopping at your destination. Do your research ahead of time to see where the closest stores are. I know it’s a little out of your way/less convenient than just eating out all the time. But if you’re serious about staying on track, some sacrifices have to be made.

Staying Active During Travel

Maintaining an exercise routine while traveling can also be a challenge. But just like with nutrition, a little bit of planning and self-discipline can go a long way. 

One of the first things that I’ll do when researching my next destination is to identify the gyms in the area. I’m happy to spend a little extra money on a day/week pass at a new gym if means keeping my routine intact. Plus I always like going to new gyms, a change of scenery is always nice a lot of them will have different equipment than what you’re used to. 

If there isn’t a gym nearby, I’ll bring portable equipment like dumbbells and resistance bands. Resistance bands are super easy to transport, you can take them anywhere. The dumbbells I have are certainly meant for the car, not a plane. These items are pretty cheap on Amazon and they’re pretty good quality for their purpose. 

Another tip to stay active while traveling is to go check out all the sites of where you are! Go out for a run, walk, hike, something that keeps you moving. There’s no excuse to not at least move a little bit on your trip. If you’re unable to pack any kind of equipment with you but want to get some resistance training in, calisthenics are going to be your best friend. Opt for those push-ups, sit-ups, and pull-ups and mix them up with variations of those movements.

The Art of Discipline

Self-discipline. It’s one of the most important aspects of maintaining fitness while traveling. It can be tempting to skip a workout or indulge in unhealthy foods, especially when we’re in a new and exciting place. But it’s important to remember why we set fitness goals in the first place. For me, exercise and healthy eating are things that make me feel good about myself and my body. When I’m feeling unmotivated, I’ll remind myself of how good it feels to accomplish a tough workout or to nourish my body with healthy food.

Another trick I’ve learned is to hold myself accountable by sharing my fitness journey with others. It can be as simple as posting a workout photo on social media or texting a friend to check in on my progress. Knowing that people are cheering me on helps me stay motivated and accountable.

It’s certainly okay to enjoy your travels, have a cheat meal here and there, and take a day off but staying on track even just a little bit while you’re away will continue to get you closer to your goals. 

Traveling doesn’t have to derail your fitness goals. With a bit of planning, self-discipline, and creative thinking, it’s possible to maintain a healthy lifestyle while on the road. Just remember to pack some healthy snacks, identify a workout routine, and hold yourself accountable. 

Stay tuned for more tips on how to stick to your fitness goals, no matter where your travels take you! If you’re seeking fitness inspiration, travel hacks, or just want to join a community of like-minded wanderlust and fitness enthusiasts, follow me on social media @wandering.weights. Let’s conquer our fitness goals and explore this big, beautiful world together! Join the journey and let’s stay fit on the fly together. Don’t forget to share and invite your friends, too! The more, the merrier!