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How to stay fit while traveling

I have come across a lot of blogs about how to stay healthy while traveling for a long time. This makes me wonder do people think short time travels made by working professionals are easier? Hell no! We slog night and day, and on Saturday instead of sleeping late we wake up at 4 am go for those long drives. Telling someone to go hit the gym after this, is easier said than done. Staying healthy with this kind of lifestyle is in not easier than traveling full-time. For me, top it up with my passion which is blogging, life becomes incredibly busy leaving almost no space for taking care of health. Or does it? 

After many trial and errors, I have figured out some easy, most importantly practical ways of staying healthy with a hard job and a passion for travels. Do I always follow this? Mostly yes, but not always and not all of them. But this year, I have made a promise to watch my health, so I just sat down to write the pointers. These are written not from the point of view of a fitness-freak, but from a common man’s (or woman’s) perspective. A common person who loves to travel, eat chocolates and occasional fish-fry. Here goes the list.

1. Book complimentary breakfast and have it of course

The key to good health is to have breakfast like a king, lunch like a commoner and dinner like a pauper. These rules do not change while traveling. Breakfast indeed is the most important meal of the day. If you are a budget-conscious traveler it is always advisable to book a complimentary breakfast at your hotel. This has a dual benefit. One, the breakfast buffet in hotels usually have a wide range of food with all ingredients of a perfectly balanced diet. A standard breakfast buffet has at least the following- milk, cornflakes, bread, eggs, and fruits. If you eat outside you may just grab a sandwich on the way to curb your hunger. Plus you don’t know before you visit somewhere for the first time, where you would get good food, when will the shops open and how costly that would be. You also don’t know how the day would pan out and when you would have your next meal of the day. Breakfast is the only certainty you can get in your tentative day. So just sort out your breakfast while booking your hotel. 

Practical tips to stay healthy while travelling 

2. Stretch and stay hydrated on road-trips

We do a lot of road trips on weekends. People tend to drink less water on road-trips lest they need to pee often. That’s probably the most unhealthy thing to do. Stay hydrated always. Take small breaks on a road trip to breathe in fresh air and soak in the positive vibes of nature. Step out of your car, face those obscure mountains and stretch your hands. Don’t just stop there, stretch your legs and rotate your neck. See, it’s that simple. Enjoy your road trip and take care of your health too.

3. Walking, Cycling and using public transport in cities

People said we would gain weight on our holiday in Europe because there is no way to avoid fast-food. I could ask you to avoid fast food, but that would not be a practical solution always. When you are on a packed trip with so many places to see, in expensive cities like Amsterdam, or Paris, hotdogs, burgers, and subs are often unavoidable.

But walk, instead of renting a car. Use public transport, or rent a bike. On our trip to Europe, we walked at least 10km a day on an average which is why when we returned we had actually lost weight.

4. Go for hiking

Choose a small hillock nearby, or a forest this weekend and go hiking. It’s so much more fun than running on a treadmill at the gym. You don’t need to be super-fit for this. Here in Bangalore, there are so many one day trips which include caves, forts, and hills surrounded by beautiful forests of western ghats to do the same. Once in a while, we keep going for short, easy treks.

Check out this simple guide on how to choose the best travel shoes in India.

5. Morning run along the beach

What if you choose the beaches instead of mountains? Well, have you tried running on the sand? It’s strenuous and really puts muscle strength to test. If you booked a beach resort to relax over the weekend why not turn it into a healthy one by starting your day with a morning run on the beach. Or try yoga! There are a lot of beaches in Kerala, Tamil Nadu and Goa where people do yoga in groups. It is such a fun way to stay healthy.

Don’t forget to pack a pair of Yoga pants or joggers when you go for vacations or even small getaways.

I love the Yoga pants collection on Myntra.

How to stay fit while traveling6. Choose your street food wisely

I will not ask you to avoid street food altogether but be prudent in your choice. Don’t buy a fruit bowl with cut-fruits which are kept since God knows when. Coconut water and cane juice are the most refreshing things you will come across on your road trips in India. 

Let’s take an example of the food-scene in my own city, Kolkata.

At Dalhousie in Kolkata, there are many roadside stalls where they actually make the parathas and “luchi”s right in front of you – from kneading the dough to frying those delicacies. They may be oily and full of calories, but you can clearly see what’s going on.

On the other hand, there are many confectionaries where they just heat the readymade pizzas and patties kept in the fridge for a week! How would you know how stale those are before eating? Well, if I am at your place, I would simply avoid those and visit an eggroll shop where they are preparing it right in front of me. 


7. Check alcohol consumption

This is a problem I never face because I don’t like to drink, however, I have an observation. People with taxing jobs tend to drink more when they travel. Apart from the fact that it does no good for your health it also spoils your mood in the morning. I’m not propagating to stop drinking, but just to limit it, especially when you travel. Limit your consumption, and save your money for other experiences while traveling.

8. Carry a medicine bag with you always

This is a must but this part of the duty is always handled by my husband. So credit to this list goes to him


  •  Norfloxacin tablets for stomach upsets
  •  Paracetamol for pain relief and cold
  •  Vitamin tablets
  •  Antacids and digestion tablets
  •  Antiseptic
  •  First-aid kit
  •  Mosquito repellent cream

These are the basics that you should carry with you.

 So, what do you think about it? Do you have any suggestions or tips I can add to this? Please share in the comments because I need to incorporate it into my routine. To kick-start my new health goals I am joining HealthWatch. 

What is Healthwatch?

21 days is what it takes to form a habit they say. So Blogchatter, a community of Indian bloggers have come up with this awesome inclusive and fun way to cultivate a healthy habit. No this is not the ultimate muscle-toning, body-building challenge we are talking about. Just pick something you have been procrastinating on – exercise, or cutting junk food, or controlling sugar in food – anything that could improve your health. Pick your choice and start doing what you have just been thinking about. Keep posting your updates on Instagram with the hashtag #BlogchatterHealthWatch, and catch up with your Insta buddies! Isn’t that awesome? Well, you can participate too by registering through this link.

I promise to rigidly follow what I just wrote about and keep updating. When I’m not traveling I will exercise for at least 10 minutes every day. What is your health goal this month?

Share with your friends and family and pin it for reference!


Sinjana Ghosh

Sinjana Ghosh is a full-time business professional with a penchant for writing and travel planning. Backpack & Explore is a journal of her travel stories and tips she collected from her experience. She is the author of the travel book “Postcards from India” which is available on Amazon, Flipkart and Notionpress.com

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  1. Judy January 4, 2019

    These are great tips. I like all of these better than trap yourself in the hotel gym. These allow you to still enjoy your vacation and not feel like you’re missing out on anything.

    1. Sinjana Ghosh January 5, 2019

      Absolutely. Thanks for sharing .

  2. Rachel January 4, 2019

    Some very useful and important tips here for staying healthy whilst on the move and travelling. I think staying hydrated and keeping amedical bag with you are essential!

  3. Jeannette (Jay Joy) January 4, 2019

    #2 is super important yes! Before I started drinking water regularly, I was literally always hungry. Not staying hydrated can mask thirst with hunger. Drinking lots of water really helps, especially when traveling with the kiddos

    1. Sinjana Ghosh January 5, 2019

      You are so right. You feel less hungry when you are hydrated! Thanks for sharing 🙂

  4. Ariel January 4, 2019

    Great tips I liked that you mentioned limiting alcohol consumption to save money for more experiences. I think that now looking at it from that perspective I will change that some when I travel.

  5. Stephanie Stebbins January 5, 2019

    I’m going to be traveling a lot this year so thanks for the tips!

  6. Emmeline January 5, 2019

    Such good tips! I feel like I always get sick about a week into my trips so will try your tips the next time!

  7. Gervin Khan January 5, 2019

    These are definitely a great advice to give to all travelers like me. And yes, I agree with you that we should also take care of our health while enjoying our trip.

  8. Mayuri Nidigallu January 5, 2019

    Love the easy to follow tips you shared. I never forget my medicine kit when I am traveling. Though I plead guilty to not drinking water on road trips, due to lack of proper toilets. Hope to change that.

  9. Czjai Reyes-Ocampo January 5, 2019

    We always have our medicine kit whenever we travel. In fact, we even bring our nebulizer along. 🙂

  10. Jackline A January 5, 2019

    This is a great list! I really love the little things we forget about like stretching during long trips and keeping hydrated!

  11. There are some great tips here! I love the idea of indulging in something that’s not the healthiest but when you see it fresh and homemade with love, you know it will be worth it! There’s no better way to travel than to try the local homemade food!

  12. Christa January 6, 2019

    There are some great suggestions here. I particularly like to walk a lot when I’m traveling. It’s a great way to see a new place while staying active.

  13. Kikaysikat January 6, 2019

    Thanks for the useful tips. My son and I will travel soon and this will come handy

  14. nicol January 6, 2019

    great tips! a lot of them i always follow. whenever i go travelling now, i have to hike. mainly for that beautiful view. health is second haha

  15. myweethoughts January 6, 2019

    Travelling is good for the soul, but as anyone who’s caught the wanderlust bug knows, it’s not always glamorous when you get sick. Really appreciate this post!

  16. Megan January 6, 2019

    These are great tips! I always get sick during/after travel, so this is super helpful. Bookmarked!

  17. Kay January 6, 2019

    These tips were helpful. We mostly cook hotels with complimentary breakfast. However most of the other tips you mentioned we havent been doing. We never squeeze in workouts and always eat fast food when we are out of town. We also dont take a lot of breaks on long road trips which I will make sure to do.

  18. aditi January 6, 2019

    Great pointers. Most people binge eat and let health fall aside while traveling so these will help!

  19. Twinspirational January 6, 2019

    These are great tips for being healthy! Our goal is to be healthier in 2019.

  20. Cindy s. January 7, 2019

    These are some great tips to remember..i tend to lose weight on trips because i get full.quickly due to excitement and them we rwalk.everywhere. but agree lunch is a must!

  21. Carly Delski January 7, 2019

    These are all so great! I travel so much and I can definitely use these. I may have to try health watch!

  22. Dr. K. Lee Banks January 8, 2019

    I don’t really do much traveling, except for in-state day trips and occasional trips to the next state to visit my kids and grandchildren. However, these all sound like good, commonsense tips for frequent travelers to remember.

  23. Clarr Minall January 11, 2019

    It is important that we stay healthy during our travel and I love how great are you tips are. Worth the read.

  24. Shreya Saha January 12, 2019

    I believe in healthy eating and staying hydrated. So your tips are really great. You should never miss the breakfast – that’s the most important meal of the day. Isn’t it? And if you stay hydrated, it keeps your energy level high throughout the day. I loved the tips.

  25. Lisa January 20, 2019

    It’s really important to have a balance while traveling. Living in Italy half the year is so tempting as everything’s delicious. However, we walk a lot and take the bicycle too. I like the breakfast tip, very true!

    1. Sinjana Ghosh January 22, 2019

      True. Personally I don’t feel like it’s worth missing out on things we love to eat completely. Making up for it with exercise is a good thing.

  26. Rajat Kumar February 4, 2019

    This is a much required blogpost. Thanks for the information.

  27. Gurjit Singh March 1, 2019

    Hi Sinjana Ghosh,

    Thanks for Sharing this useful and interesting article.

    Thanks and Regards,
    Gurjit Singh

  28. amar singh June 16, 2019

    This is a great post for every holiday and not just for the regular travellers . We do begin to indulge quite a bit on holiday without thinking too much as to how it may affect us. A bit of thunking and light work out could help us go a mile on holiday to be true. If you are on a beach holiday then a run along the beach a great idea / even if you don’t run then a long walk could help. Choosing the right food is something everyone should keep in mind specially when you trying out local delicacies or street food. Keep a few of these in mind and you can have a healthy fun filled holiday

  29. tom February 9, 2022

    There are some great suggestions here. I particularly like to walk a lot when I’m traveling. It’s a great way to see a new place while staying active. thanks for sharing this amazing articl.

  30. tekclue October 3, 2022

    These are definitely great pieces of advice to give to all travelers like me. And yes, I agree with you that we should also take care of our health while enjoying our trip.


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