Travelling for Work or Pleasure? Here's How to Maintain Your Fitness Routine

Travelling for Work or Pleasure? Here's How to Maintain Your Fitness Routine

I've been travelling overseas with my family this summer (or winter, depending on where you're reading from). And here's a hard truth:

Staying fit and healthy while travelling is hard. Full stop.

There's jetlag to start with. For some, it's just a day or two of nodding off at dinner or waking before the sun. But for others, it can take a week to stop feeling exhausted all day. 

Sadly I have moved from the first group to the second now that I'm in my 40s and travelling with children. 

On top of the jetlag, there's the unfamiliar environment. It might be a new place, and you have to figure out where to get food that's not just the fastest and most convenient. You might be unable to shop and store food or need a kitchen. 

Exercise can be a challenge too. While in theory, you can 'move your body anywhere', that is harder than the memes will tell you. 

Most successful people who maintain an active lifestyle outside of their professional and family life have developed a routine or a set of habits. Consistency wins out over intensity or even the type of training. And travel, by definition, means you have removed yourself from your consistent routine. 

And then, of course, there's the issue of needing access to where you typically exercise (the trails you run on, the gym you go to), possibly how you exercise (laps in the pool, pilates class).   Those habits can quickly disappear as soon as you change your location or routine.

How you adapt your training, physical activity, and nutrition will largely depend on the type of travel you are doing and the duration you are doing it for. A week-long trip for pleasure or a family vacation, you could put your fitness goals aside and embrace the joys of travel. Conversely, if you travel regularly for work or are on an extended trip, it might be worth considering how you will adapt your habits and fitness routine to changing environments. 

With some planning and adaptability, it's possible to maintain your physical activity and keep your nutrition on point. Here are five key strategies to help you continue you feel good while travelling by maintaining your fitness:

1. Prioritise Sleep

We all know this, but all too often, it's put on the back burner. When travelling, it's crucial to align your body with the new time zone as soon as possible. Jet lag can significantly impact your physical performance and cognitive function. Which matters a lot if you travel for work!

Aim to adjust your sleep schedule to local time, limit light exposure in the evening, and try to get some sunlight in the morning. Sleep is essential and more important than exercise (yes, I did say that, and it's true) for your general well-being and muscle recovery and growth. Getting on track with sleep will help your fitness and athletic performance, even if you have to miss some training to get there.

2. Nail Your Nutrition

Keeping up with a balanced diet is fundamental. It can be challenging while travelling, but possible.

But the truth is, you will feel better if you try and maintain your eating habits. Plan ahead: look for accommodation with kitchen facilities or research local restaurants and markets that offer nutritious options. Consider eating-out strategies if your job involves frequent dinner meetings and work functions. Carrying snacks when eating to support your goals isn't readily available. It is okay to sample the local delicacy, but it can be stressful when you can't get food that fits how you want to eat. We all struggle with choices when we are hangry. Food is your body's fuel, and a proper diet can drastically impact your exercise performance and recovery. As well as how you feel while travelling. For work or pleasure, you will feel better if you remember what your body prefers as fuel.

3. Stay Hydrated 

This might seem obvious, but forgetting to hydrate while travelling is easy. Air travel can be particularly dehydrating. Pack a reusable water bottle to remind yourself to drink water frequently. Hydration affects energy levels and is essential for optimal physical performance.

4. Adapt Your Training Routine

Expect to maintain a different training volume and intensity immediately after travel. Start with lighter, more restorative exercises like yoga or walking to help your body adjust. As long as you are moving, you are doing the right thing. As your body adapts to the new environment and time zone, gradually increase the intensity of your workouts.

Be gentle with yourself as you adapt your routine. Your fueling strategy will need to evolve as your routine changes.

5. Embrace the New Environment

Travel offers the chance to diversify your training. Consider outdoor workouts like hiking, swimming, or running to explore your surroundings. Or check out the fancy gym at your hotel, even if your typical routine is a morning run or cycle. To best take advantage of what the new location offers, do some research in advance and bring the appropriate gear. It's an opportunity to make your exercise routine exciting while seamlessly fitting into your travel itinerary. Remember, the goal is to stay active, so be creative and flexible with your workouts.

If you struggle to maintain your fitness and nutrition habits while travelling and find it is impacting your goals, it might be time to speak to a nutrition professional. A plan that suits your needs can help you manage your health and fitness while travelling. 

If you want to learn more about how working with a Nutritionist could be the right fit, book an initial consultation with me. It's free, and the purpose is to clearly identify your needs. 

But above all else, enjoy your trip and get exploring! 

 Hi, my name is Kristine Peter, and I'm a Nutritionist, Nutrition Educator, and Coach. I'm also a passionate neurodivergent advocate navigating the world outdoor adventure and mental health. 

If you would like to learn more about finding ways that work for you to change the way you eat to meet your goals, you can book a free introductory call with me.