Staying fit and healthy while you travel the World can be tough work, especially when surrounded by the temptations of delicious foods and lively bars however, there are easy ways to help stay in shape whilst enjoying your surroundings.
Simple things like having morning routines or drinking 3 bottles of water can make huge differences mentally and physically and by structuring each day just a little bit more, you'll find that the impossible becomes highly achievable.
In this article i’ll cover fifteen different ways to help you stay on track and achieve your health and fitness goals while you travel or even by going about your regular day to day life.
1. Monitor how many meals your eating each day! A common problem when travelling is of course over-eating. I get it, you're on holidays and want to indulge. And you can!! By using a simple 80/20 method, you can have the best of both worlds. 80% healthy foods/ 20% indulgence foods.
Look at your portion size and the number of meals you're consuming and compare it to what you would consume in ordinary day to day life.
2. Track your macros! Depending on where you're travelling, it’s often easy to forget about the macro-nutrients you're putting into your body. Macro-nutrients can be broken up into three categories: Proteins, Fats and Carbohydrates.
Every body type requires a different amount of each macro-nutrient to breakdown but a general rule to follow for someone unfamiliar with these categories would be 40% carbohydrates, 30% proteins and 30% fats.
This would equate to around 1-2 handfuls per meal of carbs such as vegetables, rice and pasta, 1-2 handfuls of protein per meal and a daily total of 1-2 handfuls of fats such as avocado and nuts.
There are several free apps available that you can use to help track your macros. My Fitness Pal is a popular app that will give you a percentage breakdown of each macro-nutrient group as well as counting your calorie intake.
Following this will help create a little more awareness about the types of food your consuming.
3. Set goals! Before you jet off to explore the world, set yourself a goal in regards to your health and fitness.
It can be something as simple as exercise for 30 minutes daily, eat well 80% of the time, maintain body fat percentage or increase upper body strength. Write down your short and long term goals and review them month by month.
Having a goal will help you stay focused on your short and long term health and fitness goals and create a healthy mindset.
4. Cut down on sugary drinks! We know this all too well. Too many sugary drinks can lead to obesity. Sugar is composed of two molecules: glucose and fructose.
Glucose can be metabolised by every cell in the body whereas fructose can only be metabolised by one organ, the liver.
Sugary drinks are the easiest and most common way to consume excessive amounts of fructose.
Try your best to stick to water, coconut water and low sugary drinks throughout the day. Add flavour to your water by adding fruits such as strawberries, limes and cucumbers and if enjoying alcohol, try mixing it up and adding soda water to your liquors to cut down on sugar!
5. Get outdoors and explore! You're in a different part of the world surrounded by new cultures and experiences. Staying active is a crucial part to your health.
Make it a goal to get out and experience something new or different that demands your body to do something active.
Whether you're walking, running, swimming, climbing or riding a bike, daily activities will be greatly beneficial to your body and keep you on track with your health and fitness.
6. Don't risk it for the biscuit! Snacks are crucial when it comes to travelling. There will ALWAYS be a time when you're hungry and in need of a snack. Not having healthy snacks with you will mostly lead you to two options: A) You don't eat and will potentially be hangry (hungry/angry) as well as not getting enough nutrition into your body, B) You get the most convenient food around you which may not be the healthiest option.
Snacks such as fruits, nuts, seeds and health bars are perfect for day trips, hikes and flights!
7. Drink water! Drinking water helps boost your metabolism, cleanses your body of waste and helps you stop retaining water. When travelling, people often forget to consume enough water which leads to dehydration and symptoms such as dizziness, muscle cramps and increased hunger.
Calculating how much water your body needs can be simple. For every 1 kg of body weight, your body needs 0.033 litres of water. So someone that weighs 60kg would need around 2L of water whereas someone that weighs 90kg would need around 3L. Take into account you climate conditions and exercise and adjust accordingly.
8. Mix it up! Having variety to your training will overcome factors like becoming bored and unmotivated. Variety will help to strengthen imbalances in the body as well as improve overall fitness.
Continue to challenge yourself in some form of exercise on a daily basis to get the full benefits from your training and do something you enjoy doing.
9. Carry small, light pieces of training equipment in your luggage!
A couple of pieces of equipment I've found extremely useful in my travels are skipping ropes, resistance bands and TRX bands.
They don’t take up much space in your bag and can provide full body workouts for those occasions where space may be limited or you feel like getting a little more creative with your sessions.
10. Buddy up! Get out there and make new friends! People motivate you to commit to training!
If there's an opportunity to ask someone if they want to train with you, take that opportunity as your more likely to train harder and longer. It also helps to keep you motivated on a daily basis and get you closer to your goals.
11. Pack training clothes! "Uhhh i forgot my training clothes so i won't be able to train"
The sentence I've heard too many times. If you want to commit to training while you're travelling, it starts by being prepared and packing your training clothes. It’s not the end of the world if you can't fit them in but at least have one set of clothes that can be used to train in and a pair of training shoes.
12.Choose your environment! The best thing about travelling around the world is that there's always a different environment to train in. There are so many outdoor settings to choose from! Apart from my personal favourite which is of course beach training, you have multiple options such as parks, playgrounds which can provide great bars to perform upper body exercises, pools and oceans to swim in and much more.
13. Get creative! When choosing what exercises you're going to do, try and think outside the square.
Your body will adapt to exercises that are re-occurring on a daily basis so it’s crucial to continually make your body guess and have a good variety of exercises to choose from.
Follow Travelfitwithme on Instagram for the latest travel workouts.
14. Eat after you exercise! You've just killed your training session, used up a lot of your energy resources don't have time for a bite to eat.. This could be a problem.
Eating within an hour after your session helps with recovery, regaining energy and rebuilding muscles. Your calorie and nutrient intake must support the demands you're putting on your body. By not eating, you're potentially compromising your health and training performance over time.
Protein shakes, chicken, fish, eggs, rice, beans, lentils, salad and vegetables are all great post training foods.
15. Track your progress! By tracking your progress, you're consciously reminding yourself that you have a goal, a target that you wish to reach. Track how many times per week your exercising, your time, reps, overall performance and general health.
It’s up to you how determined you are to maintaining a fit and healthy lifestyle whilst travelling the world. You need to be motivated, have a game plan and stick to it.
Good luck on your journey and lookout for travelfitwithme.com's upcoming fitness and adventure related articles!