Jumping on and off planes, boats, trains and buses, walking many kilometres daily exploring a new city as well as coping with the different time zones can be tiring and even detrimental to your health if you are not fit enough. Our health and fitness levels are paramount for us travelling on the road long term, even more so now that we are both in our early 60s. You need to be fit to travel! Even if you are a business traveller you can keep fit on the road. A travel workout routine is a way to go!
When we are back home in Sydney, albeit for only a few months, I (Jane) work out at Virgin Active where I enjoy Body Pump, Zumba, Barre, Cycle and Yoga classes but it is difficult to join a gym on the road when you are constantly on the move.
(Editor update 2018)
- 1 Our Top Tips For Staying Fit Whilst Travelling.
- 1.1 # 1 Eating Healthy While Traveling
- 1.2 What if you are a Vegetarian
- 1.3 To Travel Too Tip
- 1.4 # 2 Drink Plenty of Water
- 1.5 To Travel Too Tip
- 1.6 #3 Walk, Walk and then Walk Some More
- 1.7 #4 Travel Lightly
- 1.8 #5 Why not take a Free Walking Tour?
- 1.9 #6 How about taking your walking to the next level – Trekking?
- 1.10 #7 Horse Riding
- 1.11 #8 Raise Your Fitness Level by Climbing Ancient Monuments
- 1.12 #9 Travel workout no equipment:
- 1.13 #10 Yoga
- 1.14 #11 You Can Still Maintain Your Weight Whilst Cruising
- 1.15 #12 Dance and Body Combat
- 1.16 #13 We Are Not Runners But If You Are:
- 1.17 #14 How about a game of Golf:
- 1.18 #15 You can’t beat a good work out in the hotel swimming pool!
Our Top Tips For Staying Fit Whilst Travelling.
# 1 Eating Healthy While Traveling
Keeping to a healthy balanced diet is important. Our choice of places to stay is accommodation where breakfast is included, a healthy breakfast can keep us going all day until dinner time.
At times we can be tempted by local delicacies such as rum babas in Naples Italy and pastel de nata in Madeira but the word here is everything in ‘moderation’.
We recommend that you shop in local green markets, some of our favourites have been in:
- Split, Croatia
- Barcelona, Spain
- Valencia, Spain
- Quito, Ecuador
- Boquete, Panama
- Porto, Portugal
- Tepoztlan, Mexico
- Ajijic, Mexico
- Chatuchak, Bangkok, Thailand
In most countries around the world, this is easy and we experience local foods that we cannot get back in our home country, Australia. We love street food in Mexico and Thailand, tapas in Spain and Portugal, freshly caught grilled fish in Mexico, Laos and Turkey and curries in India, Myanmar, Malaysia and Singapore.
In Tepoztlan Mexico where we were house sitting a young boy would come around every few days and sell us 3 avocados for USD1. The green market in the centre of town offered not only the freshest fruit and vegetables but stalls selling locally prepared cooked vegetable dishes as well. At the weekend, the market doubles in size and the queues form outside the food truck selling freshly made fish tacos with homemade chilli sauce, but be prepared to wait a bit! Natural ice cream is also a favourite in Tepoztlan at the weekend market, our favourite is coconut, so refreshing.
The Friday organic market was a tradition for locals and expats alike. Fruit, vegetables, locally grown wine, artisan loaves of bread and cakes, cooked dishes, jams and honey.
In Barcelona, La Boqueria is the most famous market, our favourite is the freshly squeezed juices and fresh fruit all for a couple of euros.
What if you are a Vegetarian
I (Jane, one half of the To Travel Too team) am a vegetarian and there are only a few countries that I have struggled in – Argentina and just recently Cuba. Argentina is definitely for the meat eater and I managed to live on a tomato pasta dish every night for the time we spent there. Cuba was a different matter. Havana was fine with many choices available but as we travelled further into the country the choices were limited – pizza or very oily pizza. In some of the towns if we came across a restaurant that served grilled fish or a good vegetarian option we tended to eat there every night.
After spending a month recently in the states of Kerala and Goa in India, I was in heaven. So many choices on the menu for vegetarian food I was spoilt for choice. I even participated in a cooking class in Thekkady Kerala and created some amazing curries e.g. pineapple curry, okra and beans!
Thailand and the rest of the South East Asian countries are great for vegetarian options on all their regional dishes. If it does not mention on the menu a vegetarian option I have always asked and most establishments have been able to provide it. My favourite is Pad Thai and Cashew and Vegetable stir fry in Thailand, and if you are ever in Chiang Mai their unique dish is Koh Soi, a great vegetarian option can be ordered.
In Bophut Koh Samui Thailand on a Friday Night, there is a walking street market that sells the best Pad Thai for around 50 baht (USD1.50).
To Travel Too Tip
Always wash your fruit and vegetables in clean filtered water, in some countries especially in South America and Asia you can buy solutions to soak your produce in.
# 2 Drink Plenty of Water
The latest article in January 2018 states that women should drink 2.7 litres of water a day whilst men should be drinking at least 3.7 litres. You can read the article here.
To Travel Too Tip
If you buy water, beer or soft drinks that are in a bottle it is highly recommended to wipe the top before drinking straight from the bottle. In most cases the bottles have been sitting outside warehouses, shops, gathering dust and are open to the elements etc.
#3 Walk, Walk and then Walk Some More
Walking is the cheapest exercise around, all you need is time, a good map and a good pair of walking shoes. The latest news states that 10,000 steps (equal to 5 miles or 8km) are required to lose weight and maintain a reasonable fitness level. If you stay a while in a city you can plan your routes to get the most out of your visit.
It is easy for us when we arrive at a new destination to reach the 10,000 steps as we hit the pavement as soon as we arrive and explore.
You may want to consider purchasing a Fitbit or a pedometer to help you reach your 10,000 steps a day.
Since 2013 we have travelled continuously and the only shoes that have been able to keep us with us are our Merrell Walking Shoes they have covered thousands of miles and they are the most comfortable.
#4 Travel Lightly
We travel lightly with our Osprey Carry on Luggage and Osprey Day Pack. Travelling light also saves us money, not only on baggage fees but where possible we save money by not using taxis or public transport at the same time exercising.
#5 Why not take a Free Walking Tour?
We have undertaken quite a few over the years and it is one way that we can learn about a city from a local and walk some of the back streets that we would not normally find on our own. Just recently we have also experienced some food walking tours, combining what we love best – food and walking. Some of our best walking tours have been:
- Free Walking Tour – Buenos Aires, Argentina
- Free Walking Tour – Quito, Ecuador
- Free Walking Tour – Valencia, Spain
- Fab Food Walking Tour of Dublin
- Lickrish Walking Food Tour of Barbados
- Taste Porto Food Tours
- Walking Tour Dubrovnik
#6 How about taking your walking to the next level – Trekking?
A 4-day trek to Machu Picchu in Peru. In our first year of travel we completed the trek, it definitely was a challenge but well worth it. You can read about our daily experiences here:
#7 Horse Riding
Travel brings with it the most amazing experiences and horse riding is one of those. To date, we have ridden into the Andes Mountain at Sunset in Argentina with a Gaucho and ridden through the tobacco fields in Vinales, Cuba.
#8 Raise Your Fitness Level by Climbing Ancient Monuments
If there is one type of exercise that increases your heart rate, increases your core muscle strength and gives you a cardio workout at the same time is climbing Mayan or Aztec temples throughout South America. Just remember to take lots of water with you and use sunscreen and wear a hat.
We burnt a few calories climbing:
#9 Travel workout no equipment:
There is really no excuse for not being able to work out even when you are in a hotel room. Here are some examples of a 30-minute hotel room:
- Tricep workouts – tricep dips use the side of the bed or a chair
- Body weight squats
- Side Planks
- Push-ups against the wall
- Dip and Leg Lifts
- Jumping Jacks
There are 10 different type of exercise movements, aim to spend 3 minutes on each, 1 minute each round of 3.[easyazon_link keywords=”Travel exercise bands” locale=”US” nw=”y” tag=”totraeltoo-20″]Travel exercise bands[/easyazon_link] are great for workouts in your hotel room as well.
Hotels that have gyms are perfect for your full body hotel gym workout. Most have the equipment you will need such as treadmills, rowing machines, weights, cycle etc. Two of our favourite gyms whilst we were on the road was Nizuc Resort & Spa in Cancun Mexico and in Dubrovnik Croatia the Sun Gardens Radisson Resort & Spa.
Just recently I have added yoga to my workouts to stay in shape. Yoga is easy to do anywhere, in hotels, on the beach or in parks. I find that when we are caring for dogs whilst in our house sits they end up joining in with me. Our new four-legged friends have joined me in Mexico and Panama even getting underneath me whilst doing ‘downward dogs’. I have even had one ‘pee’ with excitement in one session in Mexico. They seem to be calmed by the movements and as soon as my yoga mat comes out they are eager to get outside and just be beside me.
There are so many online yoga classes these days that it can be quite confusing. After working out with various yoga apps and online courses my favourite is the Gentle Yoga video series from Sixty and me.[easyazon_link keywords=”Yoga mats” locale=”US” nw=”y” tag=”totraeltoo-20″]Yoga mats[/easyazon_link] are easily transportable.
#11 You Can Still Maintain Your Weight Whilst Cruising
Just recently we undertook a Repositioning Cruise from Bilbao in Spain to Colon in Panama with Pullmantour. It was easy to keep in shape with their 24-hour gym and daily yoga, dance and stretch classes. Of course, you could also just walk the decks, don’t take the lift and use the stairs daily.
Cruising offers great buffet selections catering well for vegetarians and meat eaters. Just stay away from the “carbo” laden cakes, bread, biscuits and desserts and opt for healthy breakfasts, lunches and dinners. Watch your calorie intake with the irresistible cocktails on offer.
#12 Dance and Body Combat
I (Jane) am an ex-Zumba teacher and still use my class songs to have a good workout and I add a few body combat numbers as well. Not only does this keep me fit but also keeps my brain ticking over, having to remember every move.
Youtube is the best resource for online Zumba dance tracks – click here for examples.
You can find Les Mills Body Combat Tracks here on Youtube.
#13 We Are Not Runners But If You Are:
There are many tours available for travellers who are runners in all parts of the world. If you are new to a city what a great way to see the city and to meet new fellow runners. How about joining a running tour in:
- New York
- Bangalore, India
- Madrid, Spain
- Ancient Athens
- Melbourne Australia Laneways
- Zadar Sunrise and Sunset Running Tour
- Running Experience in Florence
- Prague 1.5 Hour Running Tour
#14 How about a game of Golf:
You should be able to walk your 10,000 steps in an 18 hole game of golf.
- Kenya, Nairobi
- Rome, Italy
- How about playing Golf in Ireland in the grounds of Kilkea Castle
- Golf in St Lucia in the Caribbean
- Golf in Queenstown New Zealand
#15 You can’t beat a good work out in the hotel swimming pool!
Some of our favourite swimming pools in the hotels we have stayed in:
- Sun Gardens Radisson Resort Dubrovnik
- Nizuc Resort & Spa Cancun Mexico
- Wyndham Hotel Merida Mexico
- La Villa del Ensueno Tlaquepaque Mexico
Stay fit and healthy on the road and enjoy the benefits!
We always recommend that you take out travel insurance when you travel.
Are you fit for travel?