How to Stay Fit While on the Road

Have you ever noticed how many guys tend to lose weight while traveling long term, while girls incessantly complain about putting on the extra pounds? 


After talking to hundreds of travelers about staying fit while on the road, the majority of the girls mentioned that they tend to gain at least 2-5 extra pounds during a long term trip, while their male friends or significant other has a totally opposite experience.

For many people, traveling is about pure relaxation and indulging in all of their cravings for alcohol, sweets, and carbohydrates. A normal person has on average one to three weeks of vacation per year and their intention, in many cases, is to not hold anything back during that time.

.Isn’t that what vacation is about anyways?

While this is the case for most vacationers, this is not my story

As a full-time digital nomad, I strive every minute of the day to form good habits, just the same as if I were living back home. Sure, traveling is a blast and full of wild adventures, but if you are like me, and strive to maintain this exciting nomadic lifestyle for a long period of time, then you must be intentional in your daily decisions making.….

I will openly admit that it can be a very difficult task to stay balanced, organized, and in check while traveling full time, especially in the beginning. 

Most ordinary people have a challenging time staying organized in their normal lives back home, so just imagine how hard it must be at times for a full-time nomad to keep a healthy balance, while constantly facing the dramatic changes that go along with traveling abroad: new language, currency, culture, lifestyle, time zone changes and absolutely NO sense of familiarity.

It’s normal to want to stay active, enjoy every moment of sunshine, and live all of your travel experiences to the fullest. Traveling internationally will open your eyes to a whole new world of opportunities, and once you start, it’s very difficult to stop.

In my opinion, there is no better way to enrich your life and knowledge than exploring and living new worldly experiences for yourself.

With all of that said, it’s important to also note that it’s easy to get on the road and totally lose track of all of the important habits that you have implemented into your life over the years, such as daily exercise, a healthy diet, meditation, journaling, fasting, etc.

It will be even more tempting to fall off course if you are traveling with others that don’t have the same lifestyle standards as you do. I am NOT saying that getting out of your habits/routine from time to time is a bad thing, but you must be careful if you want to make travel your long term lifestyle.

From my personal experience, I can tell you that staying healthy and balanced while on the road is not always the easiest task, but it IS possible.

If you are one of those people that are convinced that you must have a gym nearby to stay in shape, then you are simply making excuses for yourself. I have proven to myself over the years that it is possible to stay in the best shape of my life, maintain a healthy balance, travel the world, and live my wildest dreams...

Is it easy? NO WAY!

In this article, I am going to talk briefly about 6 ways you can stay fit while on the road, without your monthly gym membership. 


There ARE NO excuses!

Forest workout in Estonia



Walking is one of my favorite forms of exercise. In my opinion, there is nothing more peaceful than walking or jogging around sunset or sunrise time, while listening to my favorite inspirational or educational podcast.

Even if it’s just 20 minutes a day, any sort of movement will be beneficial to your health and mental state. One way that I stay extra motivated in reaching at least 10,000 or more steps a day is by using the application PACER. This is a free app that will track the paths that you run and count every single step that you walk while carrying your phone or wearing your smartwatch.

I have my daily goal set at 10.000 steps daily and this app motivates me to reach that goal. Implementing this daily ritual has given me such a sense of freedom and has helped me in more ways than I can count to deal with any sort of anxiety that I feel throughout the day. It also gives me the chance to release any built-up energy that I have accumulated from sitting and working on my computer throughout the day.

I have literally transformed my life by using this application to monitor my daily progress. If you have an injury that disables you from running, do not push yourself through the pain.

Set a daily goal to walk 20 minutes and built up from there. As I mentioned, any form of movement will help you in all aspects of your life, so STOP making excuses today on why you’re not able to take control of your health and wellness.


No gym, no problem!

While on the road, I have found SO many amazing Youtube videos that have helped keep me accountable in maintaining excellent health. Maybe you are one of those complainers that say,

“Yeah, well I have tried so many different types of workout videos and they are boring to me.”

If you fall into that trap, you are just filling your head with more and more excuses. There are thousands of videos available online, ranging from 5 minutes to 2+ hours. The best thing about using work out videos is the fact that you have the opportunity at any given moment to choose from different styles of workouts, depending on how you feel on that given day.

I try to change it up daily and get a good mixture of yoga, cardio, and abdominal strengthening, combined with the daily cardio I do outside using the PACER application.

Staying fit with Youtube videos is an incredible alternative because you’re able to do it anywhere in the world, regardless of the coverage that you have. Nowadays, there are websites that you can use to download Youtube videos on your phone or computer in order to watch them in another moment in which you may not have service.

I highly recommend downloading your favorite exercise videos and keeping them on hand for when you are totally disconnected and desiring to get a good workout in.

A couple of my favorite abdominal exercise videos, which are short and sweet are listed below:


While I find videos Youtube videos to be incredibly helpful for improving my overall health, I will admit that at times I prefer to ditch them and create my own, customized workout, with incredibly powerful and motivating music.

My self workouts consist of:

  • Lunges/squats
  • Yoga
  • Pushups
  • Planks
  • Burpees
  • Wall sits
  • Crunches
  • Weights (milk jugs or heavy objects around the house)
  • Running, sprints, stair climbing

One of the best things about creating your own self made workout is the fact that you don’t need to have any sort of video or instructions on what you need to do, or how long you must do it. All you need is a good workout music mix for the time in which you desire to workout and the willingness to leave all the excuses behind and get your body moving.

I love to do my creative workouts in the park, which will give me access to running trails and areas in which I can lay in the grass and do abdominal and body strength training. I will normally set my clock for about 1 hour and move my body as much as humanly possible during that hour, followed by light stretching and a peaceful walk.

Get creative during this time! This is an excellent way to discover more about your body and how to release built-up energy at the same time!



If you are traveling in the summer, swimming is an excellent and cheap way to get an incredible workout in!

Lakes, oceans, and rivers are easily accessible in many countries around the world in the warmer months. Swimming is an exercise that works your entire body and is excellent for people that suffer any sort of knee or bone injury.

It’s said that just a 30-minute workout can burn up to 200 calories, which is an excellent and refreshing option on a hot summer day. If you are traveling during the cold winter months, you can search online for local indoor swimming pools.

Many hotels and gyms offer day passes, giving you full access to their facilities at a very decent price.



One of the best aspects of searching for a hotel through a search engine, such as, is the fact that you are able to search for a hotel based on the different amenities that you are looking for. If you are absolutely certain that the only way you will stay in good shape is by working out inside of a gym, then search online for a hotel that offers an indoor gym...

The price will most likely be a bit more when adding this extra amenity, but there is no price tag on the incredible sensation that you will feel when you put your health as your number one, nonnegotiable priority.

If you stay in a place that does not have a gym, it is possible in many cases to get daily passes to another hotel’s gym at an additional fee.


If you are traveling to a city for a few days, many gyms will allow you to enter in on a guest pass, ranging from one day to a week. I have done this in many countries while traveling and it’s an excellent option if you are used to working out in a gym with specialized equipment.

I will say, as much as I love working out at home, there are many machines in the gym that do absolute wonders for your body, which will accelerate the time it takes to transform your body quickly.  Home exercises are nice, but the machines make a huge difference!

Search online for local gyms and you should be able to find plenty of options!

How do you stay healthy while on the road?

Connect with me on social media and let me know:


Don’t forget to also read:..

Sarah - thenomadicdreamer.comHow to Stay Fit While on the Road
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