How to Stay Healthy and Fit While Traveling Long Term

Tips for Solo Female Travelers on the Road

I have been a nomad (not always digital) for the past seven years, which have gone by so fast, I cannot believe it when I think about it. I am not fit all the time. I fluctuate between different moods, weight loss and gains, financial instability, housesitting, road-tripping, exploring, and geeking out at my laptop. It’s a very unbalanced life, and I love it.

I actually believe that finding a balance is my life purpose, and all those bakeries I find along the way are my obstacles.

The fun part is that I know what it takes to stay healthy and fit while you travel. I just chose not to do it because I find my balance in a different way. However, I want to share all those healthy principles with you if you decide it’s a good fit for you.

We are all different, and we reach our ultimate goals in different ways, and that’s the beauty of it. So let’s dive in.

So, Who is this post for?

This post is for you if

• You want to travel full-time, and you think it’s all rainbows and unicorns (it’s not!)
• You already have a life on the road, but you struggle to find a healthy balance (I am here with you, sister)
• You need discipline, and you want an accountability partner ( I am here for you)
• You want to stay healthy and fit while traveling long-term, but you have never been healthy, and you don’t know where to start.
• You want to stay healthy and fit while traveling long-term but you don’t know how.
• You want to read what I have to say on the matter. 🙂

Major Obstacles to a healthy life on the road

We love food

One of the reasons I struggle to keep fit is that I love food, particularly sweets. Every time I move to a different place, I love to try their dishes, which are usually full of fat and sugar. Most of all, I specifically look for bakery on Google Maps as soon as I get to a new city. The excuse is that I love cafes; they usually have delicious cakes that taste so good with coffee. Irresistible. But you can have them and still stay healthy, and in this post, I will share how you can do it.

Disclaimer: I am not a doctor, and I am just sharing what I have learned by talking to my nutritionist and friend and watching podcasts on the matter. I invite you to do your own research on the diet that works for you. We are all different. If I fast for 18 hours, it doesn’t mean you can do it, too. Maybe your body doesn’t tolerate that.

We are too busy building our business.

Sometimes, we are focused on working on the business that we love so much and want to achieve that goal. However, we cannot seem to find 20 minutes to 1 hour for exercising or going for a healthy walk.

We are out all day exploring and trying new food.

We travel because we are curious to explore, and food, besides being delicious, is a big part of a culture. So we go out all day and explore and try all the food we find along the way and at the end of the day we may have walked 30k steps but we also have gulped down 4000 Kcal. Goodbye calorie deficit, hello belly fat!

We get overwhelmed

Eating well is not the only way to stay healthy. A good balanced life is made of a healthy routine, which includes exercising, reading, talking with the loved ones, avoiding staring at your phone all day, detoxing from social media, going for walks, socializing, journaling, learning something new…

However, sometimes, it’s not so easy to do that when you are traveling full time and have to constantly look for a new home, find your way around a new place, grow your business, or, like in my case right now, keep your business from disappearing.

All things that can stir emotional turmoils and set us out of balance for a moment. At least for me.

How to stay healthy while we travel long term in a nutshell

Traveling long-term can be an adventure, but it can also make staying healthy and fit a challenge. It’s easy to fall into habits of eating out and skipping workouts. The key to staying fit lies in making small, consistent decisions that maintain your routine.

Simple strategies can make a big difference. Carry healthy snacks, like nuts or fruit, to avoid fast food cravings. Find ways to stay active, like walking tours or using hotel gyms. Listening to your body and staying hydrated can help keep your energy levels up.

Remember, flexibility is important. You might not always have access to your usual workout equipment or favorite foods, but you can adapt. Look for opportunities to stay active in your surroundings and make healthier food choices whenever possible. You can enjoy your travels without sacrificing your health.

Understanding Health and Fitness on the Road

Traveling long-term requires special attention to your health and fitness. You must maintain good habits and adapt to new environments to stay well.

The Importance of Staying Healthy While Traveling

Staying healthy while on the road helps you enjoy your trip more. You feel more energetic and ready to explore new places. It also keeps you from getting sick, which can be a big setback when you’re far from home.

Eating right is key. Try to find fresh fruits and vegetables. Drink plenty of water to stay hydrated, especially in hot climates. Regular exercise is also crucial, so fit in a workout whenever you can. Walking is a great and simple way to stay active.

Sleep plays a big role too. Make sure to get enough rest, as it helps your body recover from the stress of travel. A sound sleep routine helps you avoid feeling tired and cranky.

Challenges of Long-Term Travel

Long-term travel has many challenges that can affect your health and fitness. Time zone changes disrupt your sleep patterns, and adjusting to new foods can upset your stomach. Staying active can be tough without a regular gym.

Fast food might seem like an easy choice, but it’s not the healthiest. Look for local markets or cook your own meals if possible. It’s also hard to stick to a workout routine without consistency. Try bodyweight exercises or online workout videos if you can’t find a gym.

Limited access to healthcare is another issue. If you do get sick or injured, it can be hard to find the right help. Be prepared by carrying a basic first-aid kit and knowing where local clinics are. Remember to have travel insurance in case of emergencies.

✔ Why we need travel insurance
Among all the multiple reasons why you should get travel insurance, is the peace of mind it gives you! Knowing that whatever happens, from medical emergencies to lost bags, canceled flights, theft, and more, your bills are taken care of. I have been using SafetyWing as I found it to be the best for what I need. I have recently found TRAVEL INSURANCE MASTER which is a great site to compare different insurance companies. Make sure you read carefully what’s included before making the purchase

Pre-Travel Preparation

To stay healthy and fit while traveling, you need to set clear fitness goals, pack the right items, and plan your activities in advance. It ensures you keep up with your routines and make the most of your trip without compromising your well-being.

Setting Fitness Goals

Before you travel, think about what you want to achieve. Are you trying to maintain your fitness level, lose weight, or simply stay active? Write down your goals and keep them realistic and straightforward.

Consider your destination’s climate and culture. If you’re heading to a hot place, aim to work out early in the morning. If you’re traveling to a city with lots of parks, plan outdoor exercises.

Create a daily or weekly schedule based on your goals. It helps to keep you motivated and on track.

Packing Essentials for Health and Fitness

Packing smart is key. Bring comfortable workout clothes and shoes that you can wear for different activities. Resistance bands and a jump rope are lightweight and can fit into any suitcase, perfect for a quick workout anywhere.

I found an online class streaming from Playa del Carmen in Mexico. I could adapt my schedule to their early morning classes, which were 11 a.m. for me, and it was perfect. I used the TRX, which doesn’t take much space in my bag.

I had to leave it because my home in the Azores didn’t have a sturdy door where to hang the TRX, so I switched to an app for bodyweight exercises. It’s all about adapting to the conditions.

Remember to bring a reusable water bottle to stay hydrated. Pack healthy snacks like nuts and dried fruits to avoid unhealthy (and expensive) airport or convenience store options.

Consider taking any necessary supplements, especially if you’re going to a place where your diet could change drastically.

Planning a Healthy Itinerary

Research your destination beforehand. Find out if your hotel has a gym or if there are nearby parks or trails. Look for healthy restaurants and grocery stores to ensure you have access to nutritious meals.

Schedule time for exercise just like you would schedule sightseeing or business meetings. Incorporate activities like walking tours, cycling trips, or swimming into your travel plans.

Balance your days with active and restful periods to avoid burnout. Get enough sleep, as it’s crucial for recovery and overall health.

One thing I don’t do, but I should, is leave one day off a week to do absolutely nothing, other than reading a book, journaling, or going for a walk without thinking of a picture I have to take or a video I have to make, cook a good meal that takes 2 hours to prepare or stress about work. This is something I should really start doing.

Running five travel blogs means that I am always looking for an opportunity to take a good picture or video and when I go out to explore, or even just for a walk, it’s work. Instead, I should learn how to switch off the work mode and just enjoy the moment. This is one of my main goals in life.

Nutrition Strategies for Travelers

Eating well while traveling keeps you feeling good and full of energy. It’s all about choosing nutritious foods, keeping a balanced diet, and staying hydrated.

Finding Healthy Food Options

I assume that for long-term travel, you are renting a home or apartment instead of a hotel because it’s cheaper and more comfortable. But that also means that you have a kitchen and therefore you can cook your own meal. That goes a long way when it comes to eating healthy.

Finding healthy food while traveling can be tricky but manageable. Look for local markets where you can buy fresh fruits and vegetables. They’re often cheaper and healthier than eating out. When eating at restaurants, scan the menu for grilled or steamed items instead of fried foods.

The less the food is processed, the better.

Street food can be tempting, but try to pick less oily and rich in vegetables. You can also use apps that show healthy restaurant options around you. It’s smart to carry snacks like nuts, dried fruits, or granola bars for when you can’t find nutritious meals.

What I do now is eat what I call “clean food” when I am at home working from my laptop and indulge in one sweet when I go out to explore. Although I try to bring home-cooked food with me to snack on during the day and wait to get home for the big meal. That is when I am in a good healthy mindset. 🙂

Hydration Tips

Staying hydrated is crucial while traveling. Always carry a reusable water bottle and refill it whenever you can. I found a Water-to-go bottle that filters any kind of water so that you can stay hydrated at any time. It’s awesome. Drinking plenty of water helps you stay energized and can prevent headaches. Drink extra water to combat the dry cabin air if you’re flying.

Avoid sugary drinks like soda and limit caffeinated beverages as they can lead to dehydration. Herbal tea, coconut water, and water-rich fruits like watermelon are good alternatives. Keeping a reminder on your phone to drink water can be very useful.

Staying Active While Exploring

Exploring new places can be exciting and also a chance to stay active. This section will give you tips on how to fit exercise into your sightseeing and make use of local facilities.

Incorporating Physical Activity into Sightseeing

Walking is a simple and effective way to stay active while exploring. Opt for walking tours instead of bus tours.

• Rent a bike to explore larger areas quickly.
• Pro tip: Many cities have public bike rental services. Check if your destination offers this.
• Take the stairs instead of the elevators.
• Join a local walking or hiking group.

Effective On-the-go Workouts

• Download fitness apps with short workout plans you can do anywhere.
• Use bodyweight exercises like squats, lunges, and push-ups. No equipment is needed!
• Try high-intensity interval training (HIIT) for a quick, effective workout in limited space.
• Use resistance bands. They are lightweight and easy to pack.
• You will find many training coaches on YouTube or Instagram who will show you the simplest way to exercise correctly with no equipment. We really have no excuses.

Utilizing Hotel and Local Facilities

• If you prefer going to the gym, you can look for apartments located in residential areas that include gyms or just look for a gym in the city where you are traveling. Sometimes, they have short-term subscription rates.
• Look for nearby parks with running trails or outdoor exercise areas.
• Attend a local fitness class. It’s a great way to stay active and meet new people.
• If you don’t know which one to choose, you can look for the Facebook group about the city you are in and ask for recommendations. It’s also a way to make friends.

Mental Health and Wellness

Taking care of your mental health is crucial while traveling long-term. This section covers strategies for managing stress, practicing mindfulness, and building a support network.

Managing Stress and Anxiety

Traveling can be exciting, but it may also bring about stress and anxiety. Create a routine to give structure to your days, even if you are constantly moving. Stick to regular sleep patterns and prioritize self-care activities.

Physical exercise is a great way to reduce anxiety. Try to incorporate short workouts or walks into your daily schedule. It helps clear your mind and release stress.

Having a morning routine that includes exercising is also a way to take care of yourself and start your day on the right foot. It motivates you and ignites a positive attitude for the rest of your day.

Meditation and Mindfulness Practices

Practicing mindfulness and meditation can help you stay calm and focused. Start with simple breathing exercises. Find a quiet spot, close your eyes, and take deep breaths. Focus on your breath and let go of racing thoughts.

Guided meditation apps like Headspace or Calm offer short sessions that adapt well to a traveler’s schedule. Consistent practice can enhance your emotional well-being.

Yoga is another effective method. YouTube has many free yoga sessions that you can follow. Just a few minutes each day can make a big difference.

Building a Support Network

When you’re on the road for a long time, having a support system is important. Stay connected with family and friends through regular video calls or messaging apps. It helps to share your experiences and hear familiar voices.

Join local communities or traveler groups. Facebook groups can help you find people with similar interests. Making new friends can make you feel less lonely and more supported.

Traveling can sometimes be overwhelming. Don’t hesitate to reach out for professional help if you feel the need. Many therapists offer online sessions that can fit into your travel schedule. Taking care of your mental health should always be a priority.

Staying Healthy in Various Climates

Traveling to different climates can affect your health. Knowing how to adapt can keep you feeling your best, whether you’re in the mountains, under the hot sun, or in the cold.

Adapting to Altitude and Temperature

When traveling to high altitudes, your body needs time to adjust. Altitude sickness is common and includes symptoms like headaches, nausea, and shortness of breath. To avoid this, ascend slowly, drink plenty of water, and rest frequently.

I remember when I went to Huaraz and Cuzco in Peru at 4000 mt altitude, I suffered heavy headaches. Staying hydrated helped me a lot. It’s important to know your body and how it adjust to different climates. And also understand when it’s time to ask for medical advice.

Temperature changes can also impact your body. Wear layers to adjust to varying temperatures throughout the day. In hot climates, light, breathable fabrics help keep you cool, while in colder areas, insulated clothing is essential for warmth.

Sun Protection and Heat Safety

Spending lots of time outdoors means protecting yourself from the sun’s rays. Use sunscreen with at least SPF 30, and reapply it every two hours. Wear sunglasses and a wide-brimmed hat for extra protection.

Staying hydrated is key in hot weather. Drink water regularly, even if you don’t feel thirsty. Take breaks in the shade to avoid overheating, and try to schedule outdoor activities in the early morning or late afternoon when it’s cooler.

Cold Weather Considerations

Staying warm in cold climates requires the right gear. Dress in layers: a moisture-wicking base layer, an insulating middle layer, and a waterproof outer layer. Make sure to cover your head, hands, and feet with warm hats, gloves, and socks.

Merino Wool is the best choice for cold climates.

Cold weather can also dehydrate you, so continue drinking water. Pay attention to signs of hypothermia and frostbite. If you feel unusually cold or tired or notice numb skin, find shelter and warmth immediately.

Dealing with Illness or Injury

Getting sick or hurt can happen when you’re on the road for a long time. It happened to me quite a lot of times during my second year of traveling. I didn’t know, but I was suffering from travel burnout.

Yes, it’s a thing. I spoke with my therapist, who suggested I should stop where I was at that time and chill for a couple of months. I was in a weird place in Peru, and I was lucky that the owner of the Airbnb, where I was allowed to stay for a long time, was an exception she made for me.

I had to stop traveling and calm down. I went to yoga classes and volunteered to walk the dogs at a rescue place nearby, which helped me restore my balance.

I also ran some blood tests, but nothing came out. It was definitely all in my head, burnout and dehydration.

Knowing how to find a doctor, handle minor injuries, and ensure you have the right insurance is important.

Accessing Medical Care Abroad

Finding medical care in a foreign country can be challenging. Start by asking your tenant for recommendations. Many cities have clinics with English-speaking doctors, and embassies and consulates often provide lists of trusted medical providers.

Using travel apps can also help you locate nearby hospitals and pharmacies. If you have a serious issue, emergency services numbers differ by country, so keep them handy. Prepare by learning basic phrases for medical situations in the local language.

First Aid and Self-Care

Carry a small first aid kit with essentials like bandages, antiseptic wipes, painkillers, and any prescribed medications. Knowing how to handle minor cuts, bruises, and common illnesses like colds can prevent the need for formal medical help.

Also, make sure you don’t leave important stuff in the checked bag when you fly.

Hydration and rest are key when you’re under the weather. Drink plenty of water and try to eat nutritious food. If you get a stomach bug, drink electrolyte solutions or clear fluids. For minor injuries, use the RICE method: Rest, Ice, Compression, and Elevation.

Travel Insurance and Health Coverage

Before you travel, buy a comprehensive travel insurance plan that covers medical expenses. Some policies also cover emergency evacuations, which can be very costly. I normally use SafetyWing, but when I go on a trip like a liveaboard in Norway, I use Dive Assure, which is a diving insurance, but it also covers travel and includes evacuations in case of emergency.

No matter which insurance you choose, make sure you read what’s included and what’s not.

Keep a copy of your insurance card and the policy number with you. Proper documentation can speed up the process of claims and reimbursements in case something happens.