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Whether you're moving from place to place, sitting on a bus for 24 hours at a time or grabbing snacks instead of proper meals - it really is hard to stay healthy whilst travelling. If keeping fit is a way of life for you then great, but for the average traveller it may not be quite so high on the list. So here are some easy tips and tricks that anyone can do, that will keep you healthy and travelling for as long as possible, without taking up too much of your precious time.
Sleep
It may seem obvious, but if you get enough sleep then your body will thank you. It can be hard to balance a lifestyle of partying most nights with sight-seeing most days, without even mentioning the disruptively long journeys and changes in time zones, but getting enough sleep will help you keep healthy and prevent you from getting run down and ill. Here are some absolute must-haves to make sure you get a good night sleep no matter where you.
Time
Most people move from place to place pretty quickly, as they only have a limited amount of time on their hands to travel and quite rightly want to get the most from their trip. Ensure that whatever your schedule, you set some time aside to chill out and take a moment to think about you. Spend a few days in one place where you won’t be rushing around, and you can cook, relax and chill out. This will help to de-stress you, and a scheduled ‘day off’ will be better than one stuck in bed not feeling well later down the line.
Hydrate
Keeping hydrated is incredibly important, especially in hotter countries. Water is most effective for quick re-hydration; try and avoid too many sugary drinks and alcohol. Make sure the water is safe to drink though! If you are going to countries where it isn’t safe then make sure you invest in a water purifier as it will help you not to waste your money on bottled water and its better for the environment, double win!
Cook
It is so easy to eat out while travelling and one of the best ways to experience a new destination. It can also be a lot cheaper and easier, especially if you are travelling solo. The trouble is, although the food from that cut price street food vendor outside your hostel may taste amazing, you don’t know what ingredients that $1 kebab contains. Many countries have amazing markets where you can buy an abundance of fresh produce at the prices locals will pay. Cook yourself something healthy, if you buy a container you can eat it the following night too, or for lunch, or take it on your bus journey instead of buying snack food. When travelling for a long time I always carry tupperware and spices from place to place which means I can always whip up a tasty and healthy meal without buying new ingredients each and every time.
Don’t over-indulge
It can be hard not to be tempted by all the exotic food on offer in foreign countries, but limit your intake of unhealthy snacks. In South America, they love fried food and cheese but many people will also indulge in fresh fruit juices and exotic fruit. On every corner, you will likely find both an empanada stand and a fresh fruit stall - try to vary what you purchase and include some healthier options too. Instead of having that free bread roll at breakfast, swap it for some fruit and muesli from a stall at the local market as it will sustain you for far longer.
Walk
It’s so simple but walk, walk everywhere. Walking around and getting lost is also a great way to see a city. Do a walking tour as these are usually tip-based and are also a cheap way to see the sights at the same time. Of course, be aware and research safer areas before you set off and avoid getting into a dangerous situation. More often than not, many touristic sights can be reached on foot without taking a taxi or bus, so go for it. It may not feel like much exercise but the cumulative effect of walking every day will be great for your health. I always aim to get a bus somewhere, then walk back once I know the way. Try and go on hikes to interesting places or climb a mountain when you have a spare day; these kinds of activities often make for a cheap way to spend your time and you will get to see some amazing views.
Rent a bike
This depends on the area but it can be a great way to see a city or town and get some exercise at the same time. I have done a bike tour in Bogota, peddled my way around a vineyard in Santiago and ridden along the majestic Ruta De Las Cascadas in Ecuador. It is often relatively cheap to borrow a bike for a few days and you can see so much more of a place than by foot.
Adapt to your surroundings
It is easy to not do a lot if you are staying in a cramped city or a relaxing beach, but this can be a great opportunity to adapt your routine. If you are on a beach then go for a run, practice yoga, swim, surf or play volleyball - this can also be a great way to meet people. You don’t necessarily need to speak the language to join in with a locals’ volleyball game. If you are in a city, then walk around, go to a park or make the most of an outdoor gym - I found out that there were lots of outdoor gyms spread across Santiago Chile, and when me and my boyfriend settled down for a few months we made use of the opportunity to get fit for free!
Check what your hostel has to offer and get involved, often some hostels put on nights such as salsa or offer classes like yoga or pilates. Don’t be afraid to try something different as this is also a great way to meet new people.
Youtube videos
Most hostels in the world have wifi, so think about watching a YouTube workout video or download the ‘Freeletics app’ for a home workout plan that is customised to suit your goals. Most hostels have common areas with a bit of floor space and I'm sure other people would like to join in too. When I am on the move, I start every day with some simple stretches in bed before getting up - this is a great way to get your body motivated for the day ahead.
The right equipment
If you plan on travelling for a while and doing lots of different activites then make sure you travel with the right equipment. If you are doing a lot of moving from place to place then get a decent, well-fitting backpack to reduce the strain on your back. If you are planning to do lots of hiking in the wilderness then make sure you have some sturdy hiking boots so you don’t twist your ankle. Make sure you stay warm on air-conditioned buses by investing in a sleeping bag liner. Your body will thank you in the long run!
Whilst I’m not claiming that these ideas will completely change your life, they are simple ways to try and keep healthy while travelling. Many of us forget to look after ourselves as we are so busy trying to see everything, but our bodies and general health underpin our ability to enjoy life. Putting some of these practices into your daily routine will help you feel your best and get you ready for the big days ahead.
Going to travel to different countries? Make sure you can always watch Netflix by using a VPN. This is my favourite one and I use it everyday in China.