Stay active on the go with simple fitness tips, easy workouts, and smart choices to maintain your health while travelling.
Have you ever wondered why we often make excuses like having less time or work pressure when it comes to putting in the effort to stay fit? And when you’re on a trip, whether it’s for business or leisure—it’s as if those excuses become even more common, almost like the question of staying fit never existed.
But what if we tell you that maintaining fitness while travelling can be easier than you think? By incorporating a few simple habits into your routine, you can keep your energy levels up and stay healthy on the go.
WALK WHILE YOU TALK…
When you’re travelling, finding time for fitness can feel like a challenge, but walking while talking on the phone is a perfect way to stay active on the go.
Whether you’re in an airport waiting for your flight, exploring a new city, or even pacing in your hotel room, walking during phone calls turns what could be idle time into a chance to stay fit and energized.
Imagine this: you’re navigating through a bustling airport, catching up on a work call or checking in with family. Instead of sitting around at the gate, you’re walking, adding steps to your day while staying connected. You could be strolling through unfamiliar streets, soaking in the sights, or simply taking laps around your hotel lobby. It’s a natural, stress-free way to keep moving even when your travel schedule is packed.
Travel can sometimes leave you feeling drained, but incorporating walking during calls keeps your body active and your mind alert.
You’re not just passing the time; you’re boosting your fitness, improving circulation after long periods of sitting, and keeping your energy levels high. It’s a simple, effective way to blend movement with your travel routine, all while staying connected to the world around you.
WATER FOR LIFE…
Drinking enough water is essential for staying fit, especially when travelling.
Whether you’re on a long flight, exploring new places, or moving between destinations, hydration plays a vital role in keeping your body energized and healthy.
When we travel, we often forget to drink water, leading to dehydration, which can cause fatigue, headaches, and muscle cramps.
Proper hydration helps maintain energy levels, improves focus, and supports digestion, all of which can become easily disrupted during travel.
Water also helps combat the effects of jet lag by replenishing the fluids lost during flights, where dry cabin air can cause rapid dehydration. Staying hydrated ensures your joints and muscles function smoothly, reducing the risk of cramps or discomfort, especially when sitting for long periods. It also keeps your skin fresh and prevents bloating, a common side effect of travel.
Moreover, drinking enough water can help curb unnecessary snacking, which we often do out of boredom or dehydration misinterpreted as hunger. Carrying a refillable water bottle ensures you can stay hydrated throughout your journey, no matter where you are. By making water a priority, you’re not only keeping your body in peak condition but also making your travel experience more comfortable and enjoyable.
CRACK THE CALORIE GAME…
One of the key aspects of staying healthy on the go is managing your calorie intake effectively. This can be tricky when you’re surrounded by the convenience of fast food, airport snacks, or restaurant meals, but it’s manageable with a bit of forethought.
Calorie Maintenance involves making conscious decisions about what you eat and how much.
For example, if you’re travelling by plane, it’s easy to grab a large meal at the airport or snack throughout your flight. Instead, opt for lighter, healthier options such as a salad, grilled chicken, or a vegetable wrap. These choices are lower in calories and won’t leave you feeling sluggish. Bring your snacks, like nuts, fruit, or protein bars, to avoid the temptation of high-calorie foods like chips or candy.
While dining out, which is inevitable when travelling, look for dishes that are grilled, baked, or steamed rather than fried. Choose meals that include lean proteins like fish or chicken and pair them with vegetables or whole grains instead of fries or creamy sauces. For example, if you’re at a restaurant, instead of a burger and fries, try ordering a grilled chicken sandwich with a side salad.
Portion control is also essential. Restaurants tend to serve larger portions, so consider splitting your meal with a companion or asking for a to-go box to save half for later. This way, you can still enjoy local cuisine without overindulging.
COMFORT WEAR, STAY FIT EVERYWHERE….
Wearing comfortable clothes while travelling or during daily activities can greatly impact your movement and fitness levels. The right clothing provides ease of movement and encourages you to stay active without feeling restricted. For example, breathable fabrics like cotton or stretchy materials such as spandex help you feel relaxed, whether you’re sitting through a long journey or exploring a new destination.
Imagine you’re on a sightseeing trip in a bustling Indian city like Jaipur (Rajasthan) or Varanasi (Uttar Pradesh). If you’re wearing tight jeans or stiff formal attire, it might become uncomfortable to walk long distances or climb stairs at popular attractions like Amer Fort or the ghats along the Ganges. However, wearing comfortable clothes, such as loose-fitting pants or athleisure wear, allows you to move freely. This could result in you walking more, taking stairs instead of elevators, or even doing a quick stretch in a garden or park.
Another example is during long-haul flights or road trips. Wearing restrictive clothing for hours can lead to discomfort, making you less inclined to move around. But opting for comfortable travel outfits like joggers, leggings, or sneakers encourages you to walk around the airport, stretch during layovers, or take breaks for quick exercises during a road trip.
In the end, comfortable clothes serve as a motivator for staying active and healthy, allowing easy movement into your daily routine. Small wardrobe adjustments can lead to big improvements in your fitness levels, especially when travelling.
WORK OUT WHENEVER YOU CAN…
Finding time to work out while travelling can be a challenge, but with a little creativity, it’s entirely possible to stay fit on the go. Incorporating short workouts or stretches into your routine whenever possible is an effective way to maintain your fitness. You don’t need a full gym session; even small efforts can add up and make a big difference in how you feel.
Imagine you’re on a business trip, staying in a hotel with a tight schedule. While you may not have time for an hour-long gym session, you can take advantage of small windows of free time. For instance, you could wake up 15 minutes earlier and do a quick bodyweight workout in your hotel room, including exercises like push-ups, squats, lunges, and planks. These simple movements require no equipment and can get your heart rate up in no time.
Another example is utilizing hotel gyms, even for short sessions. Many hotels now offer well-equipped fitness centres, so even a 20-minute session on the treadmill or stationary bike, combined with a few weight exercises, can help you stay on track. If the hotel doesn’t have a gym, you could go for a brisk walk or run around the area during a lunch break or early morning.
Stretching is also a great way to stay active. After sitting on long flights or during meetings, taking 5-10 minutes to stretch your legs, back, and shoulders can reduce stiffness and boost energy levels.
By squeezing in these small workouts, you’ll not only stay active but also feel more energized and focused throughout your travels.
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