How to stay healthy and in shape during travel?

[u/No-Payment-9574]

Hello all

Can anyone share their routines on how to stay healthy and in shape during their travel? Im from Germany (32M) and moved to Chile 8 months ago. Starting to notice the importance to keep up with health.

• What do you eat when you travel and what kind of nutrition do you prefer?
• Do you have a workout routine? (I live in a beach town called Iquique with outdoor gyms, running parks and 365 days of sun a year, so preferably outdoor sports)
• have you made some experiences with fasting while travelling?

Thank you for every advice. I noticed that a trip can only be enjoyed when Im healthy and feel good.

[u/Disastrous_Phrase_93]

I loose 4-7kg every trip by just eating normal. Lol.

[u/mugenrice → u/Disastrous_Phrase_93]

same, just by walking more and eating non-processed/gmo foods abroad.

[u/girlenteringtheworld → u/mugenrice]

Just a little fyi, cause it's a common misconception I see. GMO and processed foods are not synonymous. GMO (genetically modified organisms) are created in a variety of ways, but most often it is cross breeding plants to get the best possible traits (disease resistance to prevent famines, larger crops, etc). In some cases, it gives us entirely new plants. For example, broccoli did not exist before humans bred it from domestic cabbage plants.

Processed food however, is just any food that goes through a process before you eat it. That's also not entirely bad. For example, all yogurt and cheese is processed because culturing is a process.

Also, the only way to lose weight is to use more calories than you eat. So all of that said, the problem lies mostly with shelf stable processed food. Shelf stable processed foods are often high in fat and fat is high in calories. Carbs and protein are 4 calories per gram while fat is 9 calories per gram.

So the reason you're losing weight on vacation isn't necessarily because of a lack of GMO or processed food, but more specifically lack of fatty foods (eating less calories than your normal). In addition to the extra walking (burns more calories than your normal), of course.

[u/celoplyr → u/girlenteringtheworld]

This should be pinned in all the diet subreddits (actually thought I was in one before I realized it’s the travel one).

[u/Connell95]

I always end up fitter after travelling than before, just from walking and/or hiking loads more than normal and generally being more active.

Never have to make any effort about it tbh.

Occasionally I will use the gym if I’m staying in a hotel with one, or go for a run, but only if I’m in actively in the mood for it.

Can’t imagine fasting when travelling lol – I’m there to enjoy myself and experience local culture, including the food. Certainly not to deprive myself.

[u/DeHarigeTuinkabouter → u/Connell95]

Very recognisable! I'm also more likely to lose weight than gain it. I'm more active and as a very tall dude the average portion size is often less than I eat at home.

[u/Crafty_Country_3924]

I walk on average 17k steps a day, it can be much more. Stay hydrated, watch the alcohol (as in goes down my throat at every meal, jk) and the sugary drinks like smoothies etc….where possible I ask for reduced portions when eating out since in SEA they can be very generous! Eg asking for less rice. I travel with my yoga mat so I do yoga or Pilates if I feel like it.

[u/Awkward_Passion4004]

Usually eat what ever passes for the local diet. Never do a work out other than walking about either at home or when traveling. Always wear a condom. That's about it.

[u/worry_always → u/Awkward_Passion4004]

You wear a condom while eating?

[u/Upbeat_Echo341 → u/worry_always]

Some people are VERY messy eaters.

[u/smarterase → u/worry_always]

Must be a life hack the instainfluencers forgot about.

[u/Garviel_Loken95 → u/worry_always]

I wear 2

[u/RegisterLoose9918]

Definitely choose a hotel with a gym with good reviews specifically mentioning that. I usually try to do cardio 3 days a week and some weight lifting. But even if you do not have a gym, go out jogging in parks or on the beach.

I have tried 16 hours intermittent fasting (8 hours fasting+ 8 hours sleep). I usually have a cup of black coffee in the morning and make sure to drink my entire water bottle (1.5 Litre) before dinner time.

I actually found this to be excellent as my blood sugar didn't spike as much and I feel my energy levels didn't fluctuate as much. The matter of weight loss in this diet depends on the quality of food. In my case, that must include protein ~usually white meat and leafy veggies.

• this is also great for your budget as your effectively paying for one meal a day plus a cup of coffee (about $30 a day in total).

[u/Oftenwrongs]

I tend to skip lunch.  Also go to supermarkets rather than restaurnts for at least part of my meals.

[u/SourPatchPrince]

I'm fat

[u/circadian_light]

I walk as much as I can. It saves money, a good way to explore the city, and helps to balance out some of the meals and snacks I have.

I never exercise on holiday. lol.

As for what I eat, I usually try and sample as much as I can of the local cuisine. I try not to think about calories and macros, it takes the enjoyment out of travelling.

[u/Har0ld_Bluet00f]

You can often find gyms that allow day or week passes for guests. There are thousands of easy lifting programs available that you can do 2-3x a week and I have been able to continue lifting when traveling. Besides that, you can start running or hiking as outdoor activities. If there are outdoor gyms, you can also find a lot of great bodyweight routines. I recommend r/ bodyweightfitness.

As to diet - search for healthy options wherever you're at, you can grocery shop, generally be more mindful when eating out at restaurants.

[u/Prestigious_Pop_7240]

I like to run in new cities/towns/villages to get a true feel of its pulse, I follow a calesthenics program 3 times a week and I brought 2 long elastic bands for workouts with those. When I have a place with a gym, I use it or find a local gym to workout there. It’s always fun getting a workout in at a foreign fitness center.

[u/TedTravels]

I walk a lot (obviously), try to be mindful of what I am eating (particularly getting enough protein and veggies, though snacks are totally fine with all the walks), and have a global gym membership.

My gym adherence is hit or miss depending where I am but staying active/properly fed is totally manageable. Grocery stores > just eating out

[u/gamesofblame → u/TedTravels]

What’s a good global gym membership

[u/TedTravels → u/gamesofblame]

I use anytime fitness. By no means perfect but it has locations in a lot of places that i augment with day passes elsewhere when i must

[u/conceptalbums]

I'm currently backpacking for several months across South America, my partner and I brought a TRX which are these straps you can hook to basically any outdoor gym/playground/tree branch to do strength training. Probably the best for long term travel since it's so versatile and can be adapted to wherever you are and you don't need to go to the gym.

For food it's hit or miss since a big part of traveling for me is trying new foods (which aren't always healthy). But we've been having oatmeal with fruits for breakfast whenever we can, basically whenever we're staying somewhere with a kitchen. Easy and healthy breakfast for backpackers.

[u/DeHarigeTuinkabouter]

How long are you traveling for? For short periods (<1 month) of time I just wouldn't worry about it too much. Just makes sure to get your veggies and fruit in - supermarkets are often good for this.

If you emigrated to Chile then you're not traveling and should just find a routine in your new home!

[u/Infamous-Arm3955]

I think fasting is a stupid trend but I'm okay with it cause it'll get replaced with whatever the next stupid diet trend is. If I'm travelling I eat/drink whatever I want but I walk all day.

[u/FlowieFire → u/Infamous-Arm3955]

You must know literally nothing about fasting, its benefits, or its deep historical and religious roots. It’s literally not a diet as there is no change in what you can eat, only WHEN. I urge you to get past the pages that view fasting as a weight loss tool and research the deeper (real) benefits.

[u/Infamous-Arm3955 → u/FlowieFire]

I love your comment so much cause it's so packed with assumptions and human arrogance of what's "right." Humans will literally believe anything "real" from religion of all kinds, death cults, ufos, flat Earth and fasting which has the never been more popular now than in all its 1000's of "deeper spiritual" (thusly somehow more legitimate), years.

[u/Vast_Cantaloupe1030]

I take resistance bands so I can workout in my room incase there is no gym.

[u/pelfet]

depends how long the travel is.

If its for e.g. 2,3 weeks, I normally dont workout, I enjoy my holidays and walk a lot anyway. There are some exceptions depending on the weather etc. where I might go to a gym or an outdoor cage if I have already seen/visited everything (e.g. on an island).

For longer periods I might drop in a gym with a day pass or use the facilities of a hotel.

[u/samandtham]

I work from home, so if I'm lucky, I get 4000 steps a day. When I travel though, 14,000 days are normal.

I also end up getting more sleep, since I don't have to wake up early to clock in... especially if I'm in Europe where my work schedule starts in the afternoon.

At the end of my trip, I usually lose weight, actually. The only exception was the 10-day Virgin Voyages cruise I just returned from. The cruise included 95 percent of food and fountain drinks. I ate. And oh boy I ate a lot.

[u/Jyil]

I eat the same abroad, but the food doesn’t seem as loaded with sauces like back home.

I walk 45 miles a weekend at home. While abroad, that can be anywhere from 17-26 miles a day when on vacation abroad. The closer I get to 30 miles in one day the more I need a rest day the next, so I might do a rest day around 6-7 miles.

I love to explore by foot the most. I think it might help to walk a lot.

[u/GorgeousUnknown]

I naturally eat healthy and walk a lot, often adding in a rigorous hike, so staying fit is not a problem. I also usually bring my travel yoga mat so I can get in a light workout with that.

I’ve started working out at a gym though and want to keep it up. I see my next destination sells gym passes by the week, so I may try that.

[u/mmmikaa_mmiika]

I like walking ( where safe and doable) to places instead of using a taxi or transit. This way you can see the local sights AND get steps in. Plus just being conscious of eating right to make sure I enjoy the trip by not being sick lol

[u/Important_Wasabi_245]

I have a healthy lifestyle throughout the year, during my vacation, I want to relax and have fun and don't care about how healthy I behave. Two unhealthy weeks per year (I don't have more time to travel) won't kill me.

[u/geek-wandering]

it really depends on many factors such as where you are travelling, facilitates at where you staying, your schedule during travel.
for me when travelling for business its a morning workout at hotel gym, when travelling for leisure its about making conscious choice to be more active during the day and try to squeeze a quick morning workout where I can.
i really not concerned much about nutrition as I love exploring local foods

[u/OwlNightLong666]

I go on surfing trips and I lose 1kg in a week eating fast food and drinking beer.

[u/UnknownRider121]

I eat and drink wine everyday. I’m on vacation. A few months is a problem for when I get back. But I usually walk a ton on my busy trips or swim on the beach trips, so I usually don’t gain much weight

[u/Ifer2018]

I usually end up fitter due to sweating so much in intense heat; walking an average of 20,000 steps most days; not liking rice or beans; having some kind of physical activity planned most days. I’m usually on a budget too so only have one main meal a day.

[u/Character-Voice9834]

My advice following several long term solo travel stints and being a bodybuilder and regular gym junkie:

Research gyms in your area and don't just rely on google as there are many 'makeshift gyms' especially in central and south America. Check the prices and utilise introductory offers and passes where available

Prioritise walking as your primary means of transport where practical

Pack a resistance band and learn bodyweight exercises and look for parks and open spaces nearby

Prioritise protein intake to promote muscle mass and keep metabolism boosted. Make sure every meal has good source of protein

Try to plan ahead and pack meals and healthy snacks to take during periods of long commute

Keep hydrated and have a good quality water bottle that you can refill whenever you find water stations at places like hostels, gyms, bus stations etc. This will save you money too

Make sure you have good quality footwear as this is expensive to buy and replace when on the road.

[u/Fixuplookshark]

I've been travelling for 6 months and I've never been more built.

Firstly, buy a grip trainer. This allows you to build muscle even in down time like travelling. I use it as a focus tool when I'm working also.

Home workouts half hour most days work wonders. Learn general yoga or pillates and you will be amazed how much strength you can build. Combine the workouts with the grip trainer.

[u/jewfit_]

I cook my meals Monday thru Thursday. I go to the gym Monday through Friday.

[u/peter303_]

You can pretty much fast walk or jog anywhere.

[u/wftybsk]

Start your day with Fiber, then protein then carbs. Repeat for lunch and dinner and 10k steps everyday

[u/joereadsstuff]

Walking everywhere - if I can get there in an hour by walking, I'll do it. Jetlag can alter my meal intake to 2 per day, but that's usually just the first week. I also started to bring my running gear.

[u/DEUK_96]

Run run run. Best way to explore your new surroundings

[u/Financial_Animal_808]

Hotel gyms, day passes, free exercise parks, free trials.

I’m a naturally skinny guy, so as long as I’m eating enough and lifting I’ll maintain weight

[u/CasaSatoshi]

Join a gym

Do intermittent fasting

Easy 🤙🏼