09 Feb 2020


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Maintaining your physique is about more than appearances. It is equally a matter of health.

As a frequent traveler, you will face a lot of physical and mental stress that will affect your immune system, but using every opportunity to fortify your musculature can be challenging when you’re swept up in work or pleasure.

If you’re having a hard time scheduling your exercises during the trips, here’s how to maintain your physique and stay in shape when traveling.

Good nutrition comes with a lot of pitfalls

It doesn’t matter whether you’re darting around the world for business or pleasure: when you come down to the nitty-gritty of it, what’s a trip without new culinary sensations?

Appropriately, it may happen now and then that you consume local specialties excessively, just for the sheer tasty joy of it. In case you’re unable to resist, you might want to stick to a useful paleo diet plan that will help you maintain a healthier eating regime based on fruits, nuts, veggies, meats, and seeds.

As long as you avoid greasy street food and unhealthy carbs, no matter how enticing they might appear, you won’t bloat or feel sluggish. You’ll be able to stay on track with your exercise and weight loss goals, and you’ll be proud of yourself for sticking with the plan.

The ultimate nutritional advice you’ll get from anyone is to avoid carbs altogether while you’re traveling because your body will get ‘hooked’ on them. Then you’ll end up in a world of trouble as you begin craving junk food during your trips and piling on the fat.

There are exercises and simple sets you can do anywhere

A smart traveler always has a mini-exercise kit neatly packed in their suitcase. This kit usually entails a pair of running shoes, some elastic clothes you can sweat in (maybe even a sauna suit), and a yoga mat if you have enough space. If your traveling schedule is hectic, you can always rely on these items as a fallback and exercise in your hotel room or a park down the street.

There are workouts and sets you can practically do anywhere: squats, sit-ups, push-ups, step-ups, crunches, and planks. Each of these exercises should come in several interchanging sets with 10 to 20 reps. Don’t forget to stretch before and after the workout, and you’ve got yourself a proper training!

Of course, if you have access to a hotel gym, the entire endeavor of staying in shape while traveling becomes significantly easier, but you can’t count on that being the case 100% of the time. This is why it’s best to always come prepared.

Opportunities are all around you – seize them

There’s something to discover about the natural wonders of our planet in every corner of the world. National parks are not only natural heritage sites but also showcases of local splendor to visitors such as yourself. A visit to at least one such location can be a treasure trove of wonders and a fantastic playground for physical exercise.

All it takes is a few clicks or taps to dig up the information you need: where is the national park you’d like to visit? What sort of activities does it offer? You can go biking through the wilderness to boost your endurance or embark on an exciting rock climbing adventure that you’ll remember for years to come.

In fact, rock climbing is arguably one of the best frameworks for a full-body workout that avid travelers can resort to. Some national parks also boast streams and riversides, so check out if there’s an option to go kayaking or rafting. Remember: your imagination is the limit. Don’t box yourself into the same exercise routine while traveling!

You can always jog

The human body was built to cover distances, and it’s no wonder that jogging is such a widely popular form of exercise. You see, a nifty fact about jogging is that it is a generously flexible activity. You can do it anywhere, anytime, for as long as you want.

If your endurance is not exactly what it used to be, start slow and build up your running intervals over time. Apart from being a wonderful physical discipline, running can also be an exciting way to explore and immerse yourself in new surroundings.

Furthermore, you can combine the exercise sets in your hotel room with a jog session to maximize the effect on your muscle mass. The mixture of cardio and strength exercises is the most efficient method of burning excess fat and building muscle.

Some additional tips

Tips and tricks abound if you want to stay in shape and maintain your physique while traveling, and every little detail can make a world of difference.

If you can skip your breakfast for the first couple of days after a long-haul flight – do it. Give your body some ‘breathing space’ to realign and get back into its natural rhythm as it adapts to the new time zone.

Take at least five to ten minutes of extra time before each meal to do an intense workout as a method of depleting your glycogen stores.

Ultimately, check out local food guides and articles that single out types of meals that provide the greatest nutritional value combined with a healthy makeup of vitamins and minerals. Plant-based meals should be your priority.


Your body was designed by nature to move, and the entire world is a stage for physical exercise. The intensity of your performance wholly depends on you.

That being said, don’t subordinate your entire schedule to the workout action plan. Countless frequent travelers fall into the trap of obsessing over their exercise routines, which can lead to a trip not quite well spent, regardless of whether it’s for work or pleasure.

Keep your routine flexible and put in a few sets throughout the day. You’ll get five minutes here and ten minutes there, which will amount to just enough by the end of the day. Embrace this mindset, and you will work out better, stay fit, and savor the pleasures of life on your trips.

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