Your guide to Staying in SHape: Quick workouts to Stay Fit while TRaveling "No equipment!"

Traveling is a big challenge to maintaining a healthy lifestyle. Many people may find it difficult to get to the gym due to the nature of their job that requires them to travel and not be stationary. However, this is no reason to minimize physical activity while traveling.

Exercise can be done almost anywhere, with or without equipment, in your hotel room, in a public park, or even at the airport while waiting for your flight. All you need is some smart planning, planning ahead, and an awareness of the importance of physical activity while traveling. 

Moreover, exercising while traveling not only helps you maintain your weight and fitness, but it also contributes to improving your mood, reducing stress, and increasing your energy level, which makes you enjoy your trip more and accomplish the tasks you are traveling for effectively and successfully.

Staying active while traveling also improves the quality of your sleep, reduces the effects of jet lag, and keeps your immune system healthy, making you less likely to get sick while traveling.

 

In this article, I give you the best ways and tips to exercise while traveling without the need for a gym, the best exercises that you can do anywhere without any equipment, and we will conclude with strategies to maintain a healthy and balanced diet while on the go. Whether you're a beginner or a fitness pro.

Top 5 ways to stay fit while traveling “without the gym” 

Many people have a misconception about the idea of traveling and maintaining their exercise routine, thinking that there is no way to keep a healthy lifestyle while traveling.
But there are many ways and means to exercise and maintain your usual healthy lifestyle, you don't need equipment or a gym, you just need to remain determined and diligent.

1• Take advantage of walking as much as possible:

One of the easiest and best ways to stay active is to walk, so instead of using transportation, rely on walking. You can take a morning or evening walk, go to tourist spots, and even walking at the airport will help you if you are traveling a lot. All of these actions will help you maintain your active lifestyle.

Bonus tip: Rely on smart apps like (Google Fit - Pacer Pedometer - Map My Walk  ) that count steps to keep track of your daily activity and help you stay motivated.

2• Use bodyweight exercises (4 best exercises): 

 Without any equipment, you can work out and stay fit, just perform bodyweight exercises anywhere and anytime, some of which you can do outdoors or even in your hotel room if you want! 

1. -Squats, which primarily target the legs and hips.
2. -Push-ups to strengthen your chest and arms. 
3. -Lunges to build strength and endurance in the legs.
4. -Planking exercises to tighten muscles and improve balance. 

As a bonus tip, try a 20-minute HIIT workout every day, which is effective and fast-paced.

3• Jump rope for an effective cardio workout 

I believe that it is not difficult for you to carry a rope with you while traveling, because it will not take up much space or distance, but nevertheless, it is very effective and will help you burn calories quickly and intensely. 
By the way, did you know that jumping rope for 10 minutes is equivalent to running for 30 minutes.

4• Yoga and stretching 

One of the best exercises for fitness is yoga, it will help you relax and get rid of the stress of traveling and long trips. You can practice it in your room or in the park...

I advise you to watch these YouTube videos from the following channels HERE that will help you a lot.

5• Use the furniture in your room as exercise tools 

• -Use a bed or a wall, for example, to perform modified plank exercises. 
• -Take a chair to do dips to strengthen your arms. 
• -Take water bottles (filled) as light weights.

Strategies to help you maintain a healthy and balanced diet while traveling

 Staying healthy while traveling can be a challenge, but planning ahead and smart strategies will help you achieve it with ease. 

1_Meal Planning 

Plan meals in advance:

 Prepare nutritious meals such as salads or healthy sandwiches before going out to avoid unhealthy options. 

Prepare healthy snacks: 

Carry foods such as nuts, dried fruit, Greek yogurt, or healthy protein bars...

2_Drink water regularly 

Choose water or natural drinks such as green tea or natural juices without added sugar.

3_Choose healthy foods when eating out

When dining out, choose healthy meals, grilled rather than fried salads and proteins, and stay away from unhealthy sauces and dressings. You can also ask for modifications to the dishes to suit your preferences and health routine.

4_Don't skip meals 

Skipping meals can make you feel very hungry later on, leading you to eat unhealthy foods. If you want to read an article about healthy eating and a balanced eating routine, I recommend reading this article (click here).

5_Avoid eating on the go

Eating consciously is one of the most important ways to maintain a healthy eating routine, try to set aside time to eat instead of eating while working or driving... which can lead you to overeat unconsciously 
Even portion control makes a big difference, use small or appropriately sized containers to control your portions and avoid overeating. 

6_Listen to your body 

I always recommend listening to your body, eat only when you are hungry, and stop eating when you are full to avoid emotional eating.

 I reckon that with these simple strategies, you can maintain a healthy balanced diet and routine even when you are traveling and always on the go.
Your goal is not perfection, but sustainability! 
Even if you face challenges, be flexible and smart in your decisions, your healthy lifestyle is in your hands and you decide.

Always remember that staying fit while traveling is not only a challenge, but also an opportunity to test your commitment and ability to stay on track, smart planning, choosing the right exercises, taking advantage of daily activities to maintain physical activity... are all ways to make your life more flexible and balanced.
Enjoy your life towards a healthy lifestyle without pressure or excess, and you will find that good habits will become a natural part of your regular days!