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A nomadic lifestyle is wonderful, as you get to explore new places, be flexible, and experience the world. However, sometimes it does make having and maintaining healthy habits a little more challenging. Luckily, if you make it a priority and a lifestyle rather than a (temporary) habit for the month or year, you set yourself up for a much healthier and maintainable lifestyle for the long run. Here are some ways you can make healthy choices and stay in shape while traveling.

how to stay in shape while traveling abroad

How to stay in shape while being on the road

Plan Ahead

The most important thing that you can do before heading out on the road is to prepare for your trip. At this point, you hopefully have healthy habits that you have established at home and just need to do some extra planning to ensure you can continue with while away. So consider what you need for your training sessions, look up some healthy restaurants or local dishes you know you can go for, and have an idea of where you can go to pick up some groceries upon arrival.

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Start Your Day Out Right

Your morning sets the done for your day, so start your day out right! Especially while being on the road, it can be easy to slip into ‘well, I am away’ mode. So consider what makes you feel your best, and adopt these habits into your mornings even while away. For example, if you like to go for a morning run, stretch, and meditate.. make it happen! You could run around where you are staying, stretch in your room or outside, and meditate in the comfort of your room or out in nature.


Walk Whenever Possible

Walking is one of the best ways to get movement in. On one hand, many people find that when they are on the road for ‘work’, it makes it difficult to get as many steps in per day as they are used to. So pack a pair of walking shoes and be intentional about how you get from point A or to point B, as well as how you spend a 20-minute break. On the other hand, many people find that they walk the same amount if not more while on the road for ‘pleasure’. Boost the amount of steps you are getting by taking the stairs rather than the elevator, exploring a new place by foot rather than via public transport, and if you do use a car park on the opposite end of the lot from your destination.

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Use Fitness Apps

Fitness apps make it easy to track your fitness progress, hold yourself accountable, even be reminded to workout, and follow along tailored workouts and exercises. Before you go, download fitness apps such as the 30 Day Fitness Challenge app to be able to have a workout regime you can do anywhere at any time. There are workouts for every muscle group, for example including some of the best inner thigh exercises.

Pack An Exercise Band

An exercise band takes up little to no space in your luggage and can really boost your workout and stretching session.

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Pack Healthy Snacks

If you are an avid ‘snacker’ or are constantly hungry plan ahead for that for during your travels. Especially if you are particular about which granola bars or protein bars you like, pack a fair supply in your luggage and a few in your carry-on bag so that you always have a go-to healthy option.

Be Mindful Of Your Food Intake

While on the road, it is important to enjoy and have fun getting to know a new area (especially if it involves getting to know a different culture!) So while you don’t want to completely limit or be too strict about your food intake, you can still eat a balanced diet by being mindful of when you are trying foods and simply enjoying and when you are eating to nourish your body. It’s not something to overthink, but something to be mindful of and pay attention to how your body feels.  

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make healthy choices on the road - eating habits while traveling

Buy Groceries Rather Than Eat Out Every Meal

Grocery shopping takes some extra effort, especially while abroad, but it is well worth it. Try to stick to whole foods as they are simply healthier options, and also so that you don’t have to worry about any ingredients you may not be able to read, etc. It is helpful to stock up on fresh produce if you have a refrigerator where you are staying so that you can snack on vegetables and fruit when you are hungry.

I also like to buy tea wherever I am at and simply keep it in my room since I enjoy a morning cup of tea. This way, I know the ingredients of what I am drinking and it helps me avoid going out for a tea every morning and getting unhealthy additives in my morning cup.  


Stay Hydrated

Hydration is critical for your health, and it is important to boost your hydration while on the road. If you are traveling by plane or going to a dry destination at a different elevation, for example, you want to be sure to significantly up your water intake. If possible, reduce the amount of caffeine and up your water intake even a few days before traveling.

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Prioritize Sleep

Sleep is the time when your body gets the chance to rest and recover. It is critical to get quality sleep for your health overall, so you want to make sure you are sleeping as well as possible while on the road. If you know you need an eye mask or pillow spray to sleep, be sure to pack what will help you sleep better while away. If you don’t sleep well while on the road, your body could take a hit that may take some time to bounce back from. So make it a priority, even as you are excited to be on the road or have a packed itinerary.


Although it does take a bit more effort, it is perfectly doable to maintain a healthy lifestyle while traveling. It is all about the power of habit, even when it isn’t as convenient.

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