This week’s video and blog post “How to Stay Healthy While Traveling” is sponsored by Audiobooks.com! On our road trip we’ve been listening to Jane Goodall’s fascinating book about the wonder and power of plants, Seeds of Hope. It’s a captivating listen. You can download a free trial from Audiobooks.com to enjoy a book on your next trip.
Staying fit and healthy while traveling can feel difficult. You’re out of your kitchen, unfamiliar with local restaurants, and may have limited time for gyms or classes. On our cross-country drive from NYC to LA I’ve faced a lot of sitting and indulgent vegan treats, so I focus on realistic ways to keep moving and eat well. The goal isn’t to transform your body on the road but to balance travel’s sedentary moments and rich meals with daily movement, cardio, and nutrient-dense food.
When health and fitness are priorities, it becomes much easier to maintain them. Be practical, creative, and flexible.
How to stay healthy while traveling
- Walk as much as possible: Skip short taxi rides and sightseeing buses when you can and explore on foot. Walking is a low-impact way to see neighborhoods, meet locals, and keep energy high. If a destination isn’t walkable, find other ways to add steps: park farther away, choose stairs over elevators, or take evening walks with friends.
- Bring a yoga mat: Pack a thin travel mat to slip into your suitcase so you can practice anywhere. A hotel room or Airbnb is perfect for a short yoga session. If you want guidance, look for online classes—YouTube and on-demand yoga sites offer many beginner-friendly options. Yoga helps maintain flexibility, strength, and calm while traveling. If time allows, join a local class to practice in person.
- HIIT it: High-intensity interval training is an efficient way to boost your heart rate and burn calories in 15–20 minutes without equipment. It’s ideal for hotel rooms or outdoor spaces. Search for short HIIT routines on YouTube or fitness channels like Fitness Blender for straightforward workouts you can do anywhere.
- Explore nature: Combine exercise with sightseeing by hiking or walking in parks and natural areas. Many destinations offer trails suitable for different fitness levels; if a hike is too tough, a long park walk is still an excellent option. On our trip through Nashville we enjoyed trails in Shelby Bottoms.
- Go dancing: Taking a dance class or going out to dance is a fun way to work out, meet people, and experience local culture. Consider trying a local style, from line dancing to salsa, depending on where you are.
- Ride bikes: Biking is a fast, enjoyable way to explore a city. Many places have public bike-share programs or rental shops where you can rent a bike for a few hours or a day.
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- Eat well: Exercise helps, but food matters most. Aim for nutrient-dense meals rather than relying solely on convenience foods. I follow an 80/20 approach on the road—most meals are whole plant foods like greens, beans, and grains, while small treats make up the remainder. Booking accommodations with a kitchen makes it easier and more affordable to prepare healthy meals. Visiting farmers’ markets and local grocery stores is a great way to find fresh produce and wholesome staples.
Watch the video to see these tips in action. With a few simple habits—more walking, short workouts, outdoor exploration, and sensible eating—you can enjoy travel without sacrificing your health. Happy travels!