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How to Stay Fit while Travelling

Are you concerned about your exercise routine while you travel? Don’t worry, staying fit while travelling is possible! In fact, it can be more enjoyable because you have opportunity to embrace the destination you’re at. Let’s explore the techniques and tips on how to stay fit for holiday and business travel.

Keep Fit – Holiday Travel

There’s many benefits to keeping fit while travelling. Taking part in regular exercise when travelling boosts your energy levels, giving you the most of your time away. Keeping active boosts your mood and clears your mind, allowing you to enjoy your new destination to the fullest. Keeping up a fitness routine alleviates jet lag, giving your body a routine to follow that helps you better adapt to the different time zones. Additionally, exploring your destination and exercising with the scenery around you boosts your experience at the places you visit.

‘…boosts your mood and clears your mind…’

When you are travelling on holiday, it’s important to remember that you are away to relax and enjoy yourself and the destination you are travelling to. There are lots of ways to keep active through fun holiday activities, rather than solely focusing on a fitness workout. You can adjust your usual daily fitness routine and substitute workouts for outdoor activities that include physical exertion. It’s key to remember to enjoy your holiday and not miss out on activities and experiences that you can’t do at home.

‘ …relax and enjoy yourself…’

Stay Fit – Business Travel

It can be challenging to stay fit while travelling for work, but it is achievable by using an adaptable approach. If you plan workouts and treat them like crucial work appointments, you can keep yourself accountable and improve your well-being. You can also choose accommodation that includes gym and fitness facilities that are easily accessible.

Another way you can keep fit while travelling for work is to walk or cycle to meetings that are a suitable distance from your hotel. This can help you easily incorporate a minimum daily amount of exercise. If you don’t have a lot of time due to a busy schedule, a short high-intensity workout is a good way to still get exercise into your day when you have a tight schedule.

‘…easily incorporate a minimum daily amount of exercise…’

It’s important to remember that staying fit includes maintaining a healthy diet. Taking in a nutritious, balanced diet and staying hydrated is a key part of maintaining overall health. By incorporating these approaches into your work travel, you can continue your fitness routine and remain active, which leads to improved mood and focus, resulting in more productive working hours.

‘…nutritious, balanced diet and staying hydrated…’

Key Points to maintain a fitness routine when travelling.

Enjoy Outdoor Activities

Outdoor activities are always fun and include exercise, these can be sightseeing on foot or bike. You can also try water activities like snorkelling or surfing. Outdoor activities are excellent for your mental well-being while enjoying the beauty of nature around you. Hiking is a natural resistance exercise that involves muscles used to remain balanced when walking on uneven terrain.

‘…water activities like snorkeling or surfing…’

On-The-Go Bodyweight Workouts

Bodyweight workouts are a great form of exercise that can be performed anywhere you go, making it the perfect workout when travelling. Push ups, sit ups, planks, squats, and burpees are a great way to stay fit while travelling. Due to their versatility, they can be performed in any space and you don’t have to worry about equipment.

‘…don’t have to worry about any equipment…’

Chill Out and Stay Hydrated

Staying hydrated while travelling is crucial in ensuring your body gets enough fluids to help maintain the body’s temperature. Staying hydrated improves concentration, allowing you to be focused and motivated during workouts. Proper hydration helps combat fatigue and increases energy levels.

‘…be focused and motivated…’

Sleep for Physical Health

Getting sufficient sleep is vital for the body to rest and heal. It replenishes energy and reduces stress, which improves the mood. Travelling can be tiring, so, getting enough sleep helps reduce fatigue and increases energy levels in a productive workout.

‘…sleep helps reduce fatigue…’

By including exercise in your routine when travelling, whether in a peaceful place or a busy city, helps improve overall health and well-being. Stay active, be healthy, go sightseeing, walk, cycle, swim, surf or snorkel.

Tell us in the comments how you exercise and stay fit when you travel.

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How to travel on a budget: 6 Must-read tips

Travelling around the world to unforgettable holiday destinations doesn’t have to cost a fortune, if you know how to watch your budget. Here’s some tips to help plan a holiday on a budget.

1. Always have a plan

If you’re lucky to have time and money to spare, impulsive traveling is fun, but if you’re working on a budget, the first thing to do is come up with a plan. You don’t need an hour-by-hour itinerary, but you should have an idea of how long you’ll spend in each city or country, and know the route that your travels will take. Leaving things unplanned means you’ll incur unexpected expenses because booking last-minute flights and accommodation are often more expensive.

‘…Leaving less unplanned means less unexpected expenses…’

2. Choose the best time to visit

Research or check with your travel consultant the best time to visit your intended destination, ask about ‘shoulder season’ and then travel just before or after these dates. Hotels and airlines lower their prices during this time. You’ll still have a wonderful trip but maybe the sun won’t shine quite as brightly and it won’t be quite as hot.

‘…ask about ‘shoulder season’ then travel…’

3. Pack Appropriately

Try to pack everything you need so you don’t have to over-shop while you’re away, except for a few souvenirs. No matter where you’re off too, take at least one pair of jeans, a warm hoodie and a waterproof jacket for unpredictable weather.

‘…take at least one…’

4. Book far in advance

Book flights in advance, specifically return flights! Working on a budget in a foreign country, without a guaranteed ticket home is never ideal. Airlines ‘release’ their flight seats up to a year in advance and the closer you get to your departure date, the more the prices increase, especially in the last month.

‘…a foreign country, without a guaranteed ticket…’

5. Fly Smart

Choose to travel on a Tuesday, prices are lower compared to weekend flights and you’ll breeze through shorter queues at airport check-ins and security. Fly economy, the money you save can be spent on food or entertainment. If you’re planning a short trip, try to pack light and use only hand luggage, saving yourself a bit of money on hold luggage.

‘…you’ll breeze through shorter queues…’

6. Eat Clever

Lunch can be bought in a supermarket or a local fresh food market, rather than in an overpriced cafe or restaurant. Stroll around before choosing a place to eat dinner, if you just pick the first restaurant you see you won’t know if you’re overspending. Some places of accommodation have access to a kitchen if you want to save a little money by cooking yourself.

‘…you won’t know if you’re overspending…’

These easy tips can help you plan a holiday on a budget, your travel consultant will also have more helpful budget saving ideas to share with you.

Have you travelled on a budget? Tell us, in the comments all about your experiences.

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A Guide to Healthy Eating While Traveling

    Healthy eating when you’re always on the go or traveling can become tricky. You might skip meals, it might be difficult to find out where to buy nutritious foods, and it might be difficult to determine how to maintain a balanced meal while eating out. This guide explains how to maintain a nutritious diet while you’re on the go.

    1. Why eat healthy?

    To eat healthy, you need to get various nutrients from the five food groups, dairy, protein-rich foods, grains, fruits, and vegetables. Each food group offers a core nutritional benefit, so by combining these basic groups you get a variety of nutrients that support good health. Examples of foods from each group:

    • Dairy: milk, cheese, yogurt, lactose-free milk, fortified soy milk
    • Protein-rich foods: seafood, meat, poultry, eggs, peas, beans, nuts, seeds
    • Grains: wheat, rice, oats, cornmeal, barley
    • Fruits: fresh, canned, frozen, or dried fruits and 100% fruit juice
    • Vegetables (no starch): canned, frozen, or dried vegetables (raw or cooked) and 100% vegetable juice.

    2. Eating healthy when you’re on the go

    Are your mornings always a mad rush without breakfast or even a thought about lunch? If yes, and you’re not able to change your busy schedule, you can consider preplanning nourishment for your body despite the rush. Preplanning your meals will help you be more organized and intent on having nutritious foods in the morning.

    Prepare your breakfast and morning snack the night before. Pack a lunch bag with your meals and a reusable water bottle to stay hydrated. You can prepare premeasured smoothie ingredients to make a quick smoothie drink before you head out. Protein or energy bars can be a quick bite on the way out the door or on the road until you can sit down and have a meal.

    3. Healthy eating out

    Dining out has its benefits, the food can be very enjoyable, it’s a great way to socialize, and it’s an opportunity to explore new food cultures and tastes. To maintain a healthy eating habit when you’re ordering in or dining out is key to supporting your general lifestyle.

    Many restaurants have online menus available to review, you can decide ahead of time which dishes you like. Keep the basic principles of eating healthy from the five food groups in mind when deciding on your meal combos. Choose mini deserts or share deserts with others; healthy eating doesn’t mean depriving yourself of pleasurable foods, however, consider limiting the amount you eat.

    4. Healthy eating at social gatherings

    Family and social gatherings, bring people together to enjoy food and each others’ company. Even with traditional dishes and soul food, healthy eating is possible.

    Don’t save up calories, eat throughout the day instead of trying to ‘save space’ for later by avoiding food before the event. This way, you won’t go to the event hungrier than usual, and you’re less likely to eat past fullness and satisfaction. Taste a little of the foods you like without overloading your plate. Small portions and mindful eating is important to avoid stomach discomfort that comes with eating large amounts.

    Enjoy the conversations, the gathering is as much about the people as it’s about the food. Sit away from the food and focus on engaging with others, sharing stories, and enjoying their company.

    5. Healthy foods while traveling

    Some people find it difficult to eat healthy foods while traveling. It doesn’t help that food options at airports and other travel hubs tend to be fast-food services. Whether you’re catching a flight or preparing for a road trip, having a plan will save you the stress and struggle of searching for nutritious snacks along the way.

    Snacking is convenient during travel, it’s an opportunity to avoid getting very hungry and then overeating at your next meal. It’s not practical to travel with lots of fresh foods, so focus on eating healthy non-perishable snacks.

    You can pack raisins, dried cranberries, dried mango, or any other dried fruit for a quick bite during your trip, these count towards your daily fruit intake. Nuts and seeds are another convenient and easy-to-pack snack for healthy eating on the go. You can store an energy bar in your handbag, carry-on luggage, travel essentials bag, or any other convenient slot that’s easy to access when you feel hungry.

    Healthy eating when you’re on the go can be challenging, but with adequate planning, it’s possible. Apply the basics of healthy eating to maximize the nutrition you get from your meals and snacks. Whether you’re rushing out in the morning, dining out, attending a family gathering, or traveling, these guides will help you because you know how to maintain a nutritious diet.

    Tell us, in the comments about your healthy eating tips while travelling!

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