A Workout You Can Do Anywhere, Anytime!
When most people think about exercising, they imagine hours spent at the gym, lifting weights and running on a treadmill. But here’s the thing: when you’re traveling, the last thing you want to do is waste time in a gym. I used to be a gym junkie, always obsessed with fitness, but it wasn’t until I started traveling that I realized the true reason we should take care of ourselves:
So we can enjoy the amazing experiences life has to offer!
We only have one body and one shot at this life, so it’s important to stay in shape. And the good news? You don’t need a gym to stay fit. With a few simple habits, you can stay healthy and ready for any adventure—anytime, anywhere!
A Basic Workout You Can Do Anywhere
Let’s start with the basics: things like biking, hiking, and walking tours are excellent ways to stay active while exploring new places. The best part? These activities don’t even feel like exercise because you’re also discovering new destinations!
But if you want a quick, effective workout that targets every muscle in your body, I’ve got a simple strength-training routine that can be done anywhere—no gym required. I’ve done this workout in parking lots in Singapore, bus stops in New Zealand, and even in the Australian Outback. It’s efficient, effective, and perfect for travelers.
This workout will help you build strength in your muscles, joints, and tendons—preparing you for any physical activity, whether it’s hiking through the mountains or carrying your backpack around. Plus, it’s short enough that you won’t miss out on anything else you want to do.
You don’t even need a special place—just find a park or open space, and you’re good to go. In fact, I’ve done pull-ups on tree branches and bus stop overhangs, squats in the middle of deserts, and push-ups on beaches. All you need is a bit of space and something to hang from!
Diet: The Real Game Changer
Let’s face it—nobody likes hearing this, especially when you’re traveling, but diet is by far the most important factor in how you feel and look. It’s not enough to exercise; what you eat matters just as much.
You can’t out-train a bad diet, and you definitely can’t outrun it. If you’ve ever come back from a trip and felt guilty about all the indulgence, you know what I mean. But instead of waiting until you get home to start restricting your food, let’s make healthier choices while traveling.
I’m not saying you have to be perfect, but a basic strategy goes a long way. Aim to eat mostly whole foods like vegetables, protein, fruits, and nuts. You can also have some rice or potatoes, but keep bread, pasta, and sugary drinks to a minimum. This is basically the “Paleo” approach—eat natural, unprocessed foods that humans have been eating for thousands of years.
And the best part? These foods are available everywhere, so it’s easy to stick to a healthy diet no matter where you are. You don’t need to count calories or weigh your food, just choose real, whole foods when you can.
Now, you might be thinking, “What about rice and pasta? That’s all I eat when I travel!” Trust me, I get it. Backpackers love the cheap, carb-heavy diet of rice, pasta, and beans. But here’s the thing: those foods are mostly just empty calories. They’re fine in moderation, but they shouldn’t be your only option. Aim for balance—protein, veggies, and a bit of carbs to keep you energized.
Staying Healthy Without Starving Yourself
If you’re trying to be healthy, you’ll need a little discipline. It might mean spending a little extra money on food to get the protein and veggies you need, but it’s worth it. You don’t have to live on broccoli and chicken the whole trip, either. Try making 80% of your meals healthy, and then you can enjoy a few indulgences without feeling guilty.
Balance is key. If you know you’re going to have a big unhealthy meal, try eating lighter meals around it. Skipping a meal here and there can also be beneficial for your body. I also follow the “never two in a row” rule—if I eat poorly one meal, I make sure the next one is healthy. That way, one bad meal doesn’t turn into a week of bad choices.
Drinking with Purpose
We all know drinking isn’t the best for your health, but life’s about balance, right? You can still enjoy a drink or two and maintain a healthy lifestyle—just do it in moderation.
If you’re drinking, be mindful of the calories, and try to avoid the greasy snacks that often come with it. In fact, I’ve made a game of it: in Croatia, during Yacht Week, I did 10 squats and 10 push-ups every morning for each drink I had the night before. It was a fun way to hold myself accountable, and my boatmates loved helping me count.
Have Fun, Be Active
Exercise doesn’t need to be boring or time-consuming. There are plenty of fun, active things you can do while traveling that don’t feel like a workout. Try a dance class in Argentina, capoeira in Brazil, Muay Thai in Thailand, or simply get lost while biking through a new city.
The key is to stay active in ways that feel more like fun than exercise. And remember: it’s not about being perfect. You don’t have to be super fit to enjoy your travels—just aim to make healthy choices whenever you can.
Final Thoughts
You don’t need to be extreme about fitness or nutrition to stay healthy while traveling. Just do your best, stay active, and make smarter food choices when you can. Every little decision counts, and you’ll feel the difference in the long run! Safe travels, and I hope you can use at least one of these tips on your next adventure!
