6 Bullet-Proof Ways To Stay Fit While Traveling/During Quarantine

Raise your hand if you’re a travelholic!

Raise your hand if you’re a gym freak!

Okay, you really don’t need to be a gym freak to benefit from this post. Exercise is an essential contributor to health and drastically lowers your risk of common morbidities like diabetes or heart disease. However, as frequent travelers, our regular workout routine in the gym or with a sports team is often interrupted by our adventures (or by less fortunate circumstances, like the COVID-19 lockdown). It can be very frustrating to see all your hard-earned gains gradually wither away and even harm your health in the long run. So is there anything you can do against this? Absolutely! In this post I’ll share my top advice on how to stay fit without a gym membership, no matter if on the road or at home!

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Day Passes For Local Gyms

Even though you likely won’t be able to follow this advice during quarantine, it’s my favorite way to stay fit while traveling. Just research some gyms in the city you’re in and inquire about day passes. If the gym offers it, you’ll pay a fixed price every day you go and will be able to work out for the entire day. I especially like hitting gyms on the road because they offer equipment for more complex exercises and help me stay motivated.

The most difficult part is by far finding a gym that actually offers daily passes. In my experience, both large chains and small gyms may offer daily passes but it’s not easy to just find one that does. It’s best to ask locals or do research online before getting to the place. But even if there’s no such place in town, don’t panic. There are other ways to stay fit!

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Hotel Facilities

Similarly, you can book hotels that have gyms, pools, or other sports facilities for their guests. While you might first think of expensive chain hotels when you hear gym or pool, there are much more budget-friendly alternatives! I for example once stayed at a 3$/night hostel that had a small workout room with basic equipment and many other cheap places have pools large enough to make a few rounds. Just use the facilities filter and check ‘gym’ or ‘pool’ when looking for hotels on Booking.com or any other portal you are using.

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Home Workouts

Home workouts are probably the easiest way to stay fit, whether you’re stuck at home or on the road. You can do them almost everywhere and usually don’t require much equipment. Unfortunately, as easy it may be to actually do these exercises, it can be very difficult to stay motivated if you work out right next to your mini-fridge.

To avoid this problem, I recommend creating your own workout schedule and designate each day to two muscle groups. For example, do legs and glutes on one day, chest and shoulders the next day, etc. It’s also a good idea to follow free workout videos on Youtube, guided by cheerful trainers.

Below are some of my favorite fitness channels that create amazing at-home workout channels:

https://www.youtube.com/user/PamelaRf1

https://www.youtube.com/channel/UCvGEK5_U-kLgO6-AMDPeTUQ

https://www.youtube.com/channel/UC3imX_9eaMl6-NuokFyHH0w

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Equipment For Home Workouts

While most of these routines only require your own body weight, you might find it useful to add some resistance to increase the intensity of your workout and maximize your gains. Below are some products I’ve personally used when I didn’t want to carry 100 kg of dumbbells in my backpack:

• Water Dumbbells

Water dumbbells are essentially light empty plastic dumbbells that can be filled with water to add weight. They are very easy to carry around wherever you go since you can dump the water and refill the dumbbells at any time. Another plus is that you can also use them as a water bottle. And once the water weight becomes too light for you, try experimenting with other materials. I for example prefer to use sand these days to increase the weight.

• Resistance Bands

Like dumbbells, resistance bands are another great way to add resistance to your workouts. These rubber bands come in different resistance levels, which makes it very easy to adapt to your strength once you get stronger. And due to the bands’ extreme flexibility and light weight, you can easily stuff them into your full backpack and take them anywhere with you.

• Yoga Mats

There are countless workout routines online that claim to require zero equipment. However, once you lie on the floor and try to do those sit-ups, you’ll feel pain in your spine and realize that the floor is way too hard for you. That’s where yoga mats come in handy! Yoga mats have the optimal hardness for ground exercises, no matter which muscle group you’re training. This way, they not only protect your back and knees from potential damage but also maximize your workout results.

• Jumping Rope

Believing that rope skipping is only for children is simply… childish! Rope skipping is one of the best types of cardio out there that allows you to burn lots of fat even after short sessions. Do a few minutes at the beginning or end of your workout or whenever you feel like it!

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Running

This one is an excellent way to stay fit AND explore a new place. You can either plan ahead and choose one of the city’s parks or walking paths or you can just get out, start running, and see where you end up (and perhaps take a taxi back). I was able to enjoy one of the most scenic views of the Seoul skyline while running along the Han River at night! Just make sure that it is considered safe to go for a run in whatever place you are visiting (considering crime rates, especially against women in certain places) and avoid areas with high traffic.

DISCLAIMER: If your place is currently under lockdown, please check your local rules. Every government handles the situation differently. While in some places, you may be allowed to go for a run outside, you might not be in others.

An important aspect to keep in mind when you run a lot is the impact on your lower body. Wearing the wrong type of shoes can not only cause blisters but also put excessive stress on your shins and knees and result in some nasty injuries. Thus, it’s important to invest in a good pair of running shoes.

I switched to Hoka One shoes after I injured my shin from running too much in my regular sneakers. Since then, I’ve been going with Hoka One for years and I’m extremely satisfied with the experience. The shoes are very comfortable and reduce the impact on my shin when running. Check them out below:

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Hiking/Sightseeing

There’s a pretty good chance you’re already doing this on your travels. Are you the type of traveler who likes to hike for hours along beautiful nature trails or spends all day walking across town? Then you are probably already doing a lot to stay fit, good job! If not, consider changing up your travel habits a little bit. Instead of taking a taxi or sightseeing bus to get around town, walk, or take public transportation for longer distances (this will also save you money). Consider taking a walk in nature, which will definitely enhance your travel experience, or purposefully take the steep road uphill. Whichever way you choose to get active, it is useful to install a pedometer on your phone or use a smartwatch to count your steps. That way you can track your progress and set daily goals to stay motivated.

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Diet

Read more: A Very Brief Introduction To Peruvian Creole Cuisine

This one might not be a popular point for a good reason. Of course, you should enjoy your trip in every way possible and definitely not miss out on local specialty foods. However, if you really want to maintain a healthy diet and stay as fit as possible, there are definitely ways to do that:

• First, spend some time thinking about your meals and prioritize finding good local restaurants on your trip. This way, you are less likely to end up eating fast food for days in a row. 
• Once you’re in a restaurant, look for dishes that are nutritionally balanced and not too high in calories. Make sure your dish has both protein and carbohydrate components, some fat, and ideally comes with a vegetable side. Balance is the KEY. 
• If you are going to be out for some time, pack some healthy snacks before heading out. I’ll share my favorite healthy snacks with you below.
• If you are hungry late at night, check out local food delivery services for more food options.
• Most importantly, remember to be flexible when traveling. You won’t always be able to find a perfectly nutritious lunch and that’s totally okay! Remember that your main goal on a trip should be to enjoy the place, so don’t feel guilty for any diet choices resulting from that.

My Favorite Healthy Snacks

The most important rule of thumb when it comes to choosing snacks is macronutrients. Read the nutrition label well and check if the snack is high in protein and low in sugar. If that’s the case, you might have found your ideal companion for your next long-haul flight!

Here are some of my favorite healthy snacks that I like to take with me during my travels. I love them because they are both yummy AND nutritious. And on top of that, they can easily replace a meal when I’m stuck at the airport.

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Conclusion

There are countless ways to stay fit while traveling or during quarantine and it’s often easier than you think. Whether it’s finding a good gym, doing home workouts, or running outdoors, there are ways for everyone. Although many workouts don’t require equipment, the investment in resistance bands, yoga mats, and healthy snacks is completely worth it. But before you get out and try your hardest to stay fit, remember one thing: Your main goal is to enjoy your trip or get safely through quarantine. Don’t stress out if things aren’t working out perfectly, the most important thing is for you to feel comfortable.

Happy Workout!