Staying healthy while traveling? It's possible!
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Bloggers Ferdz Decena, JP Licudan, and Ryazan Duray-Tristram together with adventure photographer Gerald Tipones share tips on how to stay fit and healthy even when you're traveling. Read on:
For most people, hitting the gym or counting calories may be the last thing they'll do when on vacation. Celebrities even consider their trips as cheat days, where they can break free from their exercise routines and strict diets and just work extra hard when they return. Traveling usually involves indulging in local food, staying up late, being on the road for hours, and experiencing jet lag, so staying healthy even if you want to seem impossible.
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But for some frequent travelers and travel bloggers, traveling isn't an excuse to ditch your healthy lifestyle. After all, being healthy isn't just about diet and exercise. For them, it's even more important to stay healthy especially if they're going to a place with environmental conditions that are different from what they're used to.
"Staying fit while traveling can be a challenge especially when faced with limited time to work out, [an] abundance of local food to try, and at times grueling travel schedule," says Ferdz Decena of the travel blog Ironwulf En Route.
"But one thing is sure, one has to be in tip-top shape to enjoy a destination and ready to take on different activities when there. It can be a bummer being in sickbed when there's a whole new environment to explore."
The Rustic Nomad's JP Licudan recalled the time he got sick while backpacking in Europe.
"I got severely sick when I was in Portugal. Though I was in the country for three weeks, I wasn't able to do much and see a lot of places since most of the days I was on my bed trying to get better. My insurance covers my medical expenses but I cannot buy back those precious times that I've missed."
UK-based Pinay blogger Ryazan Duray-Tristram, who runs Everything Zany, also has the same sentiments, and has to put in extra effort as she is into intermittent fasting (IF).
"I personally believe that IF and watching your calories can be one of the factors in maintaining a healthy lifestyle. When I'm traveling, it's challenging to tick all the boxes to stay healthy."
She adds, "Don't get me wrong, I personally still eat desserts, try local food, and enjoy drinking wine or cocktails on my vacation, but I make sure that I have things in moderation. Don't jeopardize the whole trip by drinking and eating too much as a hangover is never fun!"
Here are some tried and tested tips that you can follow:
Keep yourself hydrated
We easily get dehydrated while traveling, especially when taking long-haul flights or it's summer in your destination.
"It's easy to forget to drink water but it's quite essential," shares Ferdz. "Not only does it curb a little of your appetite, but it also helps keep one cool and refreshed. Always bring a water bottle and refill either at the restaurant or the fitness center."
"I like drinking water with electrolytes, or I use hydration powder to make sure that my body gets good hydration especially when I'm traveling to a hot destination or if I plan to have an active day," says Ryazan.
Get some rest in between activities
Some of us only have a few days to spend on vacations, so we tend to overcrowd the itinerary and do as many activities as possible in a day. While this may seem completely normal, it's important to have some downtime for your body and mind to recuperate.
Ryazan shares, "Good downtime is also nice for when you travel. This will give you a moment to process and will give you mindful breathing space for your mental health and well-being."
For trips that require multiple days on the road or red-eye flights, Ferdz advises on allotting a day just for recovering and resting. What if you don't have a day for that?
"I make sure that on my first night in a place, I get enough rest for the rest of the day. This means quality sleep."
Eat and drink in moderation
Adventure photographer Gerald Tipones, who just recently enrolled in a gym for daily training, believes that control is the key.
"I am not getting any younger, adventure trips are getting difficult compared to several years back. I need to build strength and endurance. Of course, you can still eat your favorite comfort food, you just need to find that balance. Bring just enough food and avoid bringing your whole kitchen especially when camping."
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"It can be tempting to binge when traveling as there are new dishes and good food to try. I do want to taste everything but I try to take small portions. Then indulge on what I really like," says Ferdz.
If you can't avoid partying during your trip, JP recommends to let your body recover after drinking. "Avoid excessive drinking of alcohol or give yourself time to recover after a night of partying."
Stay active
You don't need a fully equipped gym to give yourself an energy boost at the start of the day.
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Ferdz, who is also a yoga instructor, has a tip if your hotel does not have a fitness center. "I make sure to do yoga or bodyweight exercise in the morning in my room. If possible, a running route nearby. I usually do this early morning."
Meanwhile, JP swears by day hikes and walking tours as a good way to stretch those muscles.
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"Do some physically challenging activities like day hikes, cycling or even as simple as joining walking tours. Walking around green spaces or spending some time with nature replenishes your energy and your state of mind."
Use fitness apps
"Everything is digital nowadays," says Gerald, "If you are on a trip and want to stay healthy, there are mobile apps to track your fitness."
From workouts to meal plans, these fitness apps are easily accessible and mostly free. "There are apps for workouts you can do without equipment or gym. Some of these apps include a meal or diet plans.
"There are also devices like smartwatches that you can use to monitor your physical activities, calories burned, and heart rate. There are also a lot of helpful YouTube tutorial videos to keep you motivated in your workouts and diet plans."
