6 Essential Tips for Staying in Shape While Travelling in 2025
“Take care of your body. It’s the only place you have to live.” — Jim Rohn
Travelling can be a quite an adventure, but maintaining your fitness while travelling, especially for long periods of backpacking, can be challenging. Don’t let your health take a backseat during your travels. Staying in shape is not only good for your body but for also for your mental health, so do take this into consideration when travelling.
I’ve put together some practical tips and strategies to help stay in shape while enjoying the journey.
1. Plan Your Fitness Routine Around Your Itinerary
Planning your fitness routine around your itinerary is not easy. But it can be done, I’ve put together some points below.
Identify Opportunities for Physical Activities in Your Travel Plans
If you do have a set or rough route planned. Are there any hikes, walking tours, or swimming spots? Turn these into your workouts. If you’re visiting historical landmarks, those stairs to the top of a castle or temple can help build those strong calves. Planning to visit a bustling market? Walking around, browsing stalls, and carrying your shopping bags can count as a workout. When I can and feeling well, I try to go to a local gym and use it for an hour or so and its honestly a fraction of the price of what I pay in London.
Incorporate Daily Workouts and Stretches
Not every day will be packed with physical activities. Some days you might just simply just have a lazy one, which is more than fine. However, you can still add a short workout or morning stretch before kick starting the day. Think about a 15-minute bodyweight routine you can do in your hotel room, hostel, or even a quiet park. A mix of push-ups, squats, lunges, and planks can go a long way.
Set Realistic Fitness Goals
Setting realistic fitness goals is important. So, if you’re used to hitting the gym regularly, you know it won’t be feasible to maintain that while travelling. Instead, aim for something achievable. Maybe it’s walking a certain number of steps each day or squeezing in a workout two to three times a week. The key is consistency, not perfection.
Remember, staying in shape while backpacking is all about balance.
2. Choose the Right Gear and Clothing
Picking the right gear is key. Here’s what I focus on:
Lightweight and Versatile Fitness Gear
Travel light. When I’m hiking up a volcano or trekking through the jungle, the last thing I need is heavy gear. I stick to clothes that are lightweight, can be packed up easily, and breathable (don’t bother with those thick jogging bottoms). Think quick-drying shirts and light joggers (ah and mosquito spray ofc).
Travel-Friendly Exercise Equipment
I travel with a 40L backpack so space in my backpack is important, I try to compact as much as I can. Resistance bands are great because they don’t take up much room and are super versatile. I also pack a skipping rope, which burns more cario than running (in my opinion).
The Right Footwear
Rather than packing hiking boots, I choose to pack trail running trainers for those tough trails which work as trainers as well, oh yeah and some sport sandale. If I’m heading to the beach or rivers, water shoes is a positive.
That’s pretty much it. By keeping your gear lightweight and versatile, you’d be ready for any adventure that comes your way.
3. Stay Active Throughout Your Travels
Staying active while traveling doesn’t have to be complicated. Here’s how I’d do it:
Utilise Outdoor Activities
Alright, I might sound like a broken record, but I would I always try to incorporate outdoor activities like hiking, long walks, and cycling into my travels. Not only do these activities keep you fit, but they also let you experience the natural beauty of the places you visit. Whether it’s hiking up a scenic trail, taking a refreshing dip in a local lake, or renting a bike to explore a new city, I make sure to stay active and enjoy the great outdoors.
Turn Sightseeing into a Workout
Sightseeing can be a workout in itself; these walking tours sometimes feel never ending. Exploring a city on foot not only burns calories but also gives me a closer look at the local culture and hidden gems that I might miss otherwise.
Make Use of Local Parks and Fitness Spots
I keep an eye out for local parks and fitness spots. A lot of cities have outdoor gyms, running trails, and green spaces perfect for a quick workout. I might join a local gym, go for a jog, or even do some bodyweight exercises on the grass. It’s a good way to stay in shape and soak in the local atmosphere.
4. Maintain a Healthy Diet
Maintaining a healthy diet while travelling can be a challenge, but with a little planning, it’s doable. Here’s what I would suggest:
Tips for Finding Nutritious Food Options on the Go
Look to seek out local markets—they’re great places to find fresh fruits, vegetables, and other wholesome foods. Plus, it’s a chance to experience local flavours and dishes (just don’t get caught up in getting hustled). I also check out local shops for healthy snacks. When eating out, I look for grilled options with some greens, but I do also have a cheeky fried chicken here and there.
Preparing and Packing Healthy Snacks
Before heading out, I like to prepare and pack snacks that are easy to carry and nutritious. Things like trail mix, dried fruits and protein bars are my go-tos. If I have access to a kitchen, I might even cut some vegetables or prepare some boiled eggs. Having these on hand helps me avoid the temptation of junk food (and trust me I struggle), especially during long bus rides or layovers.
Staying Hydrated: Importance and Tips
Staying hydrated is crucial, especially when I’m on the move. I always carry a refillable water bottle with me and look to drink regularly. It’s easy to forget to drink water when I’m busy exploring, but I’ve found that setting reminders on my phone helps. Also, if I’m in a place where tap water isn’t safe to drink, I make sure to have a good water filter or purifying tablets.
5. Incorporate Bodyweight Exercises
Bodyweight exercises you can do anywhere include push-ups, squats, lunges, and planks. They’re quick, simple, and don’t need any equipment.
Creating a Quick and Effective Workout Routine
Create a circuit with these exercises. For example, do 10 push-ups, 15 squats, 20 lunges (10 per leg), and hold a plank for 30 seconds. Repeat the circuit 3-4 times for a full-body workout. Or if you’re lazy sometimes, aim to do 30 push-ups as soon as you wake up, I know it won’t be easy at times if you’re sharing a dorm but some of these hostels would have a balcony or outdoorsy space that you can use.
Benefits of Bodyweight Training for Travellers
Bodyweight exercises are ideal as they don’t require any equipment, it can be done anywhere, and help maintain strength and flexibility. Plus, they’re great for those times when you don’t have access to a gym.
6. Use Technology to Your Advantage
Let’s keep it simple and practical:
Fitness Apps and Online Workouts
I make good use of fitness apps and online workouts to stay on track. Whether it’s a yoga session, a HIIT workout, or just some guided stretches, there’s an app for it. Or sometimes just a YouTube video can do the trick.
Tracking Your Progress with Mobile Apps
Tracking my progress is key to staying motivated. Theres apps like Strava or Adidas to monitor my workouts, steps, and overall activity. It’s satisfying to see my progress and keep pushing myself to reach new goals. Otherwise, you can use watches like Fitbit or Garmin to help you track your progress.
Staying Motivated with Virtual Fitness Communities
I travelled with a guy that uses virtual fitness communities, and he swears that it keeps him motivated. Joining groups or follow fitness challenges that keep you engaged and inspired could be a good shout. Sharing progress and getting those kudos (it’s a Strava thing) from like-minded people can make a big difference.
Conclusion
Travelling and staying fit don’t have to be mutually exclusive. With a bit of planning, the right mindset, and some creative thinking, you can maintain your fitness routine and enjoy your adventures. Remember, the last thing you want is to come back home and realise you gained a lot of weight or lost a lot of muscle and have to start again.
Keep moving, eat well, and make the world your gym.
Peace & Love.
