So oreos, ritz, and fruit shakes have become a staple of your daily diet. A local beer is cheaper than water, and those workout clothes seem to have sunk deep into the bottom of your backpack.
Long-term travel inevitably changes our bodies. It throws our natural rhythm in and out of balance; and unlike our male counterparts who unfathomable seem to lose weight when they travel, it always seems like we seem to gain some extra love- love handles that is.
I will be the first to admit that staying fit on the road is hard, and it is basically impossible to stick to a strict diet due to the constantly changing culinary surroundings.
During my past year of travels I have gained weight, and I have lost weight. I have lost weight during weeks when my diet was beer and pad thai, and I have gained weight during weeks when I drank beer and ate pad thai – the key difference between the two is balance, portion control, and exercise!
Long-term travel doesn’t grant us a ticket to laziness, it grants us a ticket to exploration in taste. Therefore, you don’t have to throw your fitness, health, and bod out of that sleeper bus window.
Try one or more of these eleven suggestions to help stay healthy while traveling.
1. Make small, achievable fitness goals you can stick to
Try to write down your fitness goals for the day, week, or month. Everyone’s goals will vary, but writing them down encourages action, and will help keep you motivated.
2. Try the every other day rule (engaging in some type of exercise every other day!)
This allows you to be lazy the day after that 30-hour bus ride, but holds you accountable to get up and active the next day! Switch it up- do yoga one day, a Youtube video the next, and head off on a half-day bike ride around the city after that. The exciting part is your scenery is forever changing, so there is no time to be bored.
3. Run for ten minutes and see where it takes you
If you can’t run, start by walking. Get out and explore. Run down dirty alleyways, run past the staring eyes, run over rocks, through villages, and into the lives of those around you. I promise you will see a different side of the people, landscape, and city.
4. Limit alcohol consumption
I know you’re on holiday, but limiting alcohol consumption is the easiest way to cut those empty calories. At home I rarely drink on the weekdays, but during long-term travel I find myself craving a cold beer (or five) at the end of a long sweaty day of exploring. One beer isn’t going to kill you, but one everyday adds up (that’s an extra 800 calories /week). Opt for water or an iced cold tea instead, it will make your early morning wake up call that much easier.
5. Popsugar Youtube Videos and Channel
Really any Youtube fitness videos will work, but these are my personal favorite because they have a wide range of formats, workout lengths, and moderations for any level.
6. Get up early
6 am to be exact. I dare you! Get out and see how a city wakes up, watch it come alive. Waking up before the rest of the world is invigorating, it grants you a special place in space unobtainable by anyone else. You start to see how a culture moves, and you begin to move with it.
7. Check out the local community, city, or town’s activities
See what classes are going on wherever you are. From yoga, Asian zumba, muy thai, badminton, and dancing to outdoor weightlifting, fishing, or laughing yoga – whatever the local specialty is, try it.
8. Walk everywhere
When you’re dropped in a fresh new city, take the time to walk around it. Get lost in the sprawling alleyways, take a deep breath and inhale all the smells (the good, the bad, and the ugly). It is the best way to get your bearings and keep your booty!
9. Try Tabatas
Tabatas are one of the most time efficient exercises designed to blast fat. Developed by an Olympic speed skating coach, Tabata training accelerates the fat breakdown process by increasing EPOC (excess post oxygen consumption). These babies are 4 minutes long consisting of 8 consecutive sets of 20 seconds on, 10 seconds rest.
Example: It works with any exercise that will push your limits, and leaves you out of breathe immediately such as pushups, jumping jacks, jump squats, jumping lunges, etc…Still confused, look here for an example Popsugar fitness video!
10. Balance, balance, balance.
If you eat ten pancakes at your all-inclusive breakfast, rent a bike or make a goal to walk for a couple hours. If you splurge on booze one night, opt for water the next. Balance is so crucial to sustaining health, and it’s important to realize that you are going to have days where you eat ALL CARBS (dare I say it to my western world fitness gurus). You are going to have days where your sugar intake is through the roof due to the massive amount of fruit shakes and pad thai you have inhaled. It’s okay. It’s part of the experience; it’s part of the ride.
11. Lastly, try the food, really taste it.
Don’t skip out on the Laos coffee because it has gooey, sugary milk. Don’t miss the sizzling flavor of a Vietnamese street food dish because it has gluten, carbs, or sugar. Guess what, most everything does.
‘Your body isn’t a temple, it’s an amusement park, enjoy the ride.’ –Anthony Bourdain
Food is the foundation of culture, and it is my absolute favourite part of travel because it tells you so much about a place. Sitting in with the locals, pointing to random dishes on the menu, and trying weird food has been the highlight of my travels. So don’t feel bad for indulging in the local cuisine – just be sure to counterbalance all those tapas, local beers, or savoury desserts with movement!
For more tips on staying healthy while you travel check out these articles on Werkenntwen
- 10 Tips for Not Gaining Weight While Journeying
- Mango Fit Shares How to Stay Fit While Journeying
- Differences between Western and Eastern Yoga from and Expert
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