Healthy Traveler; How to keep your healthy lifestyle while traveling

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Image by caribb via Flickr

Living a healthy and active lifestyle when you travel can be a challenge for all of us. Whether we’re a short term traveler or we’re in it for the long haul, there are hurdles and difficulties surrounding our efforts to remain in shape or to get in better shape. Meeting the challenges in front of you as a healthy traveler can be made easier if you have the right tools in your tool belt. Here are five things you can do to keep up your healthy lifestyle while traveling.

Have a plan:

Often times we travel to a new destination with the idea in our head that we will exercise or eat healthy only to see that idea melt away right before our eyes. This is why it’s so important to have a plan and remain accountable to it. At Active Lifestyle, we create travel programs for our clients. We create a program that our personal training clients can view online with commentary from us as well as video for those exercises that they may not remember. We also give recommendations for food choices while eating on the road. For example we recommend that clients find the local grocer and stock up on some easy to prepare healthy snacks and fruits. If you don’t have access to an online program, no problem. Just jot down some exercises that you would like to do and make it a point to do them in your hotel gym.

Keep it simple:

Keep your plan simple. An elaborate travel program is bound to be met with resistance. You can design a program with as little as 3 exercises done in different sequences, different reps, sets or rest intervals. No need to have fancy gym equipment or loads of space. Your hotel room will suffice. Keeping it simple allows you to mentally feel like your program will be easy to do and increase the likelihood of you accomplishing it.

First things first:

Do your exercise regime first thing in the morning. You are more likely to do your exercise if you put it in first thing in the morning before the day has had a chance to wear you down. During the day we end up dreading our workouts and excuses for why not to do exercise slowly start to creep into your mind. As things begin to pile on, suddenly we don’t have time for our workout. Once the day begins most people have unknown variables. The one thing you can count on for sure is that if you schedule time first thing in the morning, the only thing stopping you from getting it done is YOU!

A little goes a long way:

Doing interval cardio for 20 minutes provides much more benefit than an hour long bout at a steady state. By doing intervals of 30 second sprints along with 1 minute rest periods for 20 minutes after a 5 minute warm up and with a 5 to 10 minute cool down puts you at just 30 to 35 minutes of time. That’s ideal for the busy traveler. Not only are intervals efficient with regards to time, but they have proven to be efficient at burning fat and keeping the metabolism cranked up for up to 36 hours afterwards.

Take a deep breath:

Relaxation is something that is often missing from most health discussions. Travel can be stressful. If you’re traveling on business it can be an endless chore of meeting after meeting. You’re rushing here and rushing there with no time to yourself. Take a moment to find some relaxation. Even if it’s a few minutes in the morning, just before bed or both, relaxation can go a long way. Stress hormones like cortisol build up in the body and contribute to increased body fat. Mitigating these stresses by finding some quiet time and taking deep breaths can work wonders on your waistline.


About Rich Thurman III B.Sc, MA, CSCS, NSCA-CPT
Rich has a Bachelors of Science in Physiological Science from UCLA and a Masters of Sports Management from USF. He is certified by the National Strength & Conditioning Association, (NSCA) as a Personal Trainer (CPT) and Strength & Conditioning Specialist (CSCS). He is primary author of The Fitness Library and writes for various other publications, including the San Francisco Police Officer's Association. Rich is the founder of Xodus Fitness, which offers Fitness Consulting & Personal Training, Urban Body Transformation Bootcamps, Corporate Wellness. Rich also conducts Workshops and an annual lecture at the San Francisco State University Kinesiology Department. Please feel free to contact through any of the links below to inquire about professional services or opportunities.

One Response to Healthy Traveler; How to keep your healthy lifestyle while traveling

  1. Linda says:

    Just got back from Guam. Packed a paring knife so that I could cut up apples, etc. Found the local Korean grocery store which had prepared foods including veggies. I did have a fridge & microwave in the room, so it made it a lot easier.

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