Staying Fit While on the Road

Have you noticed that when guys travel long term, they tend to lose the weight, while the girls seem to find it?

After asking hundreds of travelers while on the road about the topic of staying fit while traveling, almost 90% of the girls complain that they go home with at least five or more extra pounds.

For many people, traveling is about taking it easy, relaxing, and giving into your desires for desserts, alcohol and carbohydrates. Isn’t that what vacation is about anyways?

On the other hand, there are those who travel to make it a lifestyle. They desire to travel the world and connect with new cultures, while maintaining the healthy habits from their normal life back home.

It’s incredible to believe that so many people gain weight while on the road, given that fact that travelers usually tend to be in constant action. However, with that constant action comes a few things: new and exotic food, long hours in transportation between countries and constant change in environment that can lead to lost sleep and exhaustion.

After traveling alone to over 40 countries, I not only strived to make healthy decisions, but I ended up forming habits even better than I did in my life back in the USA. Staying healthy on the road is not easy at first, but the more you practice to make traveling a lifestyle, the more it will become second nature to you.

Sure, you won’t have the comfort of your nice gym close by, but there are many different exercises you can do on the road to stay healthy, without the use of a fitness center.


[cml_media_alt id='6103']DCIM102MEDIA[/cml_media_alt]

                                                                                               Workout in the forest in Estonia 


  • 53 percent say they often exercise while they’re on the road, with walking being the most popular physical activity.


YouTube videos

  • In addition to walking/running, I tried to incorporate videos in my daily routine. I like to put on a short video and do between 15-30 minutes in the floor. This allows me to learn new exercises and stay motivated each day.


Self made workout 

  • If I was not doing a Youtube video, this was my next best thing. I created 15-30 minute exercises that I did anytime I could find a place to do it. I have done my “self workouts” on the floor of cruise ships, with numerous people stopping to stare, in parks, home, and even in front of libraries. There is no excuse to not make time for working out on the road.


  • My self workouts consisted of:
    • Lunges/squats
    • Pushups
    • Planks
    • Burpees
    • Wall sits
    • Crunches
    • Weights with milk jugs or things around the house



  • If you are traveling in the summer, search the internet for the local city pools or lakes. Swimming is a great full body workout that you can do quite easily while traveling in the summer and on top of it, you get a good tan.


Gym guest passes

  • If you are traveling and only staying in cities for a few days, many gyms will allow you to enter on a guest pass. I have known some places that will give 1 week guest passes. Call or stop by and see what they offer.


Hotel gyms 

  • This is a given if you are staying in a hotel. In many nice hotels this amenity is included in the price, however some require you to pay a small additional fee.


Don’t forget to also read: 



  • How do you you stay fit while on the road?

  • Did you gain or lose weight while traveling?

  • What advice do you have for other travelers?

  • Share below! 


Sarah - thenomadicdreamer.comStaying Fit While on the Road