{"id":35424,"date":"2019-06-20T08:30:00","date_gmt":"2019-06-19T22:30:00","guid":{"rendered":"https:\/\/www.intrepidtravel.com\/adventures\/?p=35424&preview=true&preview_id=35424"},"modified":"2025-03-12T22:08:09","modified_gmt":"2025-03-12T11:08:09","slug":"how-to-stay-fit-while-you-travel","status":"publish","type":"post","link":"https:\/\/www.intrepidtravel.com\/adventures\/how-to-stay-fit-while-you-travel\/","title":{"rendered":"5 easy ways to stay fit while you travel"},"content":{"rendered":"

Staying on top of your health and fitness goals is no easy feat when you\u2019re travelling. Especially, when you\u2019re on a group tour.\u00a0<\/strong>Tight schedules and planned meals make it difficult to find time to drop into a yoga class or seek out a healthy restaurant.<\/strong> <\/span><\/p>\n

But don\u2019t let that mess up your wellness goals.\u00a0<\/span>Travelling doesn\u2019t mean you should stop taking care of yourself. All it takes is a little creativity and a dash of determination. Here are five tips to help you keep your wellness goals on a group tour. \u00a0<\/span><\/p>\n

1. Pack like a pro<\/b><\/h2>\n
\"A

Photo by Melissa Findley.<\/p><\/div>\n

Your health and fitness goals should be packed into a suitcase. Bring the same sneakers and workout clothes you wear at home, with the intention of getting your body moving when you\u2019re on holiday. If you have a jump rope or TRX trainers, roll them up and stuff them in your bag. Resistance or power bands can help strengthen and tone your body without using external weights; you can just loop them around the outside of your carry-on bag.\u00a0<\/span><\/p>\n

Before your trip, save a few quick exercise guides to your phone. <\/span>Pinterest<\/span> is a great tool for finding exercises without equipment; you can also use Youtube to find a guided 8-minute, full body workout to squeeze into your day.<\/span><\/p>\n

STEP UP YOUR FITNESS GOALS ON AN ACTIVE ADVENTURE! EXPLORE OUR FULL RANGE OF TRIPS NOW<\/strong><\/a><\/p>\n

\"\"<\/a>Pack your own healthy snacks while you have the suitcase open. If there\u2019s an energy bar or protein powder that you love, bring it with you so that you can refuel properly after your workouts. Of course, BYO eco-friendly water bottle to keep you hydrated during your travels. Shoot for drinking two litres of water each day. Your immune system, metabolism, brain, and energy depend on this chemical masterpiece.\u00a0<\/span><\/p>\n

The more organized and intentional you are <\/span>before <\/span><\/i>the trip, the easier it is to keep your wellness goals during your trip.<\/span><\/p>\n

2. Plan your workouts around your itinerary<\/b><\/h2>\n
\"A

Photo by Damien Raggatt.<\/p><\/div>\n

Once you get your group tour schedule, scan through it and see when you might have time to fit in a workout. If you\u2019re really serious about it, set a reminder on your phone to exercise in a specific time slot. If you\u2019re travelling with a buddy, be transparent about keeping your goals and see if they want to join you. <\/span><\/p>\n

Don\u2019t be too hard on yourself \u2014 if you have a jam-packed day of activities, remember that rest is part of staying on top of your health and fitness<\/a> goals. There\u2019s a lot of exploring involved on a group tour (your step count might surprise you by the end of the day!).<\/span><\/p>\n

3. Moderation is key for maintaining a healthy diet<\/b><\/h2>\n
\"A

Photo by Ryan Bolton.<\/p><\/div>\n

We totally understand how tough it is to maintain a healthy diet. It\u2019s especially tricky to keep your nutrition goals when you’re travelling with a group, and not always able to choose what restaurant you’d like to eat at. Try to keep an open mind when it comes to these situations and remember that moderation is key. <\/span><\/p>\n

Don’t deny yourself the opportunity to try something you’ve never had before. How else are you supposed to know what Czechian <\/span>Svickova<\/span><\/a> tastes like? Or a traditional <\/span>Samsa<\/span><\/a> in Central Asia? Eating local food helps you experience a place and understand its culture. <\/span><\/p>\n

Why else would we have trips dedicated to yummy cuisines around the world, such as the <\/span>Italian Vegan Food Adventure<\/span><\/a> or a <\/span>Real Food Adventure around Russia<\/span>? Food is fuel, just try not to overdo it.<\/span><\/p>\n

CHECK OUT OUR RANGE OF REAL FOOD ADVENTURES HERE<\/strong><\/a><\/p>\n

4. Get some shuteye<\/b><\/h2>\n
\"A

Photo by Damien Raggatt.<\/p><\/div>\n

Sleep is essential when you travel. It helps you adjust to different time zones and lets your body recover from full days of activities. <\/span>Poor quality sleep<\/span><\/a> is associated with worse physical function, meaning it will be tougher for you to have the energy to sneak in a quick work out or spend the day walking around <\/span>ancient temples<\/span><\/a> if you don\u2019t get enough rest. <\/span><\/p>\n

We know that <\/span>alcohol and caffeine<\/span><\/a> affect the quality and quantity of sleep, so keep that in mind when following your wellness goals on holiday. Practice the same bedtime routine you have at home to help you settle into a foreign environment and get enough shuteye. Your body and mind will thank you.<\/span><\/p>\n

EXPLORE OUR FULL RANGE OF WALKING & TREKKING TOURS HERE<\/strong><\/a><\/p>\n

5. Don\u2019t stress about it<\/b><\/h2>\n
\"People

Photo by Martin Ruffo.<\/p><\/div>\n

At the end of the day, don\u2019t stress about it. You\u2019re on holiday, exploring a different part of the world with a new group of friends. You can check the physical rating of Intrepid\u2019s trips if you want to take a tour that will push your body to new limits. New Zealand\u2019s <\/span>South Island<\/span> is perfect for this: one day you might be river rafting in Queenstown, and the next you might be hiking through a glacier in Franz Josef. Embrace your travel adventures as an experience that contributes to your overall well-being.<\/span><\/p>\n

Keep up your fitness goals on an Intrepid small group adventure. Check out our full range of tours here<\/a>.\u00a0<\/strong><\/p>\n

Feature photo by Ryan Bolton.\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Staying on top of your health and fitness goals is no easy feat when you\u2019re travelling, especially when you\u2019re on a group tour.\u00a0But don\u2019t let that mess up your wellness goals. <\/p>\n","protected":false},"author":16180,"featured_media":35432,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_lmt_disableupdate":"","_lmt_disable":"","_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[1313],"tags":[1183,644,2287,2301],"class_list":["post-35424","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guides","tag-active-adventures","tag-fitness","tag-trekking-and-walking","tag-wellness"],"acf":[],"yoast_head":"\n5 Easy Ways To Stay Fit While You Travel | Intrepid Travel Blog<\/title>\n<meta name=\"description\" content=\"Keeping your fitness goals when you're travelling can be hard, especially on a group tour. Here are 5 easy ways to stay fit when you're on the road.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.intrepidtravel.com\/adventures\/how-to-stay-fit-while-you-travel\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 easy ways to stay fit while you travel\" \/>\n<meta property=\"og:description\" content=\"Staying on top of your health and fitness goals is no easy feat when you\u2019re travelling. Especially, when you\u2019re on a group tour.\u00a0Tight schedules and planned meals make it difficult to find time to drop into a yoga class or seek out a healthy restaurant.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.intrepidtravel.com\/adventures\/how-to-stay-fit-while-you-travel\/\" \/>\n<meta property=\"og:site_name\" content=\"The Good Times by Intrepid\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/intrepidtravel\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-06-19T22:30:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-03-12T11:08:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.intrepidtravel.com\/adventures\/wp-content\/uploads\/2019\/06\/Intrepid-Travel-South-Africa_Drakensberg_Hiking-Tugela-Waterfall__Ryan-Bolton-3K5A1851.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"450\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Marina Nazario\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@marinajane19\" \/>\n<meta name=\"twitter:site\" content=\"@Intrepid_Travel\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Marina Nazario\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.intrepidtravel.com\/adventures\/how-to-stay-fit-while-you-travel\/\",\"url\":\"https:\/\/www.intrepidtravel.com\/adventures\/how-to-stay-fit-while-you-travel\/\",\"name\":\"5 Easy Ways To Stay Fit While You Travel | Intrepid Travel Blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.intrepidtravel.com\/adventures\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.intrepidtravel.com\/adventures\/how-to-stay-fit-while-you-travel\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.intrepidtravel.com\/adventures\/how-to-stay-fit-while-you-travel\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.intrepidtravel.com\/adventures\/wp-content\/uploads\/2019\/06\/Intrepid-Travel-South-Africa_Drakensberg_Hiking-Tugela-Waterfall__Ryan-Bolton-3K5A1851.jpg\",\"datePublished\":\"2019-06-19T22:30:00+00:00\",\"dateModified\":\"2025-03-12T11:08:09+00:00\",\"author\":{\"@id\":\"https:\/\/www.intrepidtravel.com\/adventures\/#\/schema\/person\/d5a8851660d3d120ffe09a9c55623fe0\"},\"description\":\"Keeping your fitness goals when you're travelling can be hard, especially on a group tour. Here are 5 easy ways to stay fit when you're on the road.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.intrepidtravel.com\/adventures\/how-to-stay-fit-while-you-travel\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.intrepidtravel.com\/adventures\/how-to-stay-fit-while-you-travel\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.intrepidtravel.com\/adventures\/how-to-stay-fit-while-you-travel\/#primaryimage\",\"url\":\"https:\/\/www.intrepidtravel.com\/adventures\/wp-content\/uploads\/2019\/06\/Intrepid-Travel-South-Africa_Drakensberg_Hiking-Tugela-Waterfall__Ryan-Bolton-3K5A1851.jpg\",\"contentUrl\":\"https:\/\/www.intrepidtravel.com\/adventures\/wp-content\/uploads\/2019\/06\/Intrepid-Travel-South-Africa_Drakensberg_Hiking-Tugela-Waterfall__Ryan-Bolton-3K5A1851.jpg\",\"width\":800,\"height\":450,\"caption\":\"Photo by Ryan Bolton.\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.intrepidtravel.com\/adventures\/how-to-stay-fit-while-you-travel\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.intrepidtravel.com\/adventures\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"5 easy ways to stay fit while you travel\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.intrepidtravel.com\/adventures\/#website\",\"url\":\"https:\/\/www.intrepidtravel.com\/adventures\/\",\"name\":\"The Good Times by Intrepid\",\"description\":\"adventure news\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.intrepidtravel.com\/adventures\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.intrepidtravel.com\/adventures\/#\/schema\/person\/d5a8851660d3d120ffe09a9c55623fe0\",\"name\":\"Marina Nazario\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.intrepidtravel.com\/adventures\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/4736377bc6d44c3790f1a4ba13fab599a3b7fbd810ed9ef6f5d98bcc4c7e343e?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/4736377bc6d44c3790f1a4ba13fab599a3b7fbd810ed9ef6f5d98bcc4c7e343e?s=96&d=mm&r=g\",\"caption\":\"Marina Nazario\"},\"description\":\"Marina is a freelance travel writer from America with a one-way ticket around the world. When she's not writing about where to have an epic adventure, she's searching for flights and wondering how to get upgraded to business class. Follow her travels on Twitter @marinajane19 or on her blog www.marinasmilestones.com.\",\"sameAs\":[\"http:\/\/www.marinasmilestones.com\",\"https:\/\/x.com\/marinajane19\"],\"url\":\"https:\/\/www.intrepidtravel.com\/adventures\/author\/marina-nazario\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"5 Easy Ways To Stay Fit While You Travel | Intrepid Travel Blog","description":"Keeping your fitness goals when you're travelling can be hard, especially on a group tour. Here are 5 easy ways to stay fit when you're on the road.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.intrepidtravel.com\/adventures\/how-to-stay-fit-while-you-travel\/","og_locale":"en_US","og_type":"article","og_title":"5 easy ways to stay fit while you travel","og_description":"Staying on top of your health and fitness goals is no easy feat when you\u2019re travelling. Especially, when you\u2019re on a group tour.\u00a0Tight schedules and planned meals make it difficult to find time to drop into a yoga class or seek out a healthy restaurant.","og_url":"https:\/\/www.intrepidtravel.com\/adventures\/how-to-stay-fit-while-you-travel\/","og_site_name":"The Good Times by Intrepid","article_publisher":"https:\/\/www.facebook.com\/intrepidtravel\/","article_published_time":"2019-06-19T22:30:00+00:00","article_modified_time":"2025-03-12T11:08:09+00:00","og_image":[{"width":800,"height":450,"url":"https:\/\/www.intrepidtravel.com\/adventures\/wp-content\/uploads\/2019\/06\/Intrepid-Travel-South-Africa_Drakensberg_Hiking-Tugela-Waterfall__Ryan-Bolton-3K5A1851.jpg","type":"image\/jpeg"}],"author":"Marina Nazario","twitter_card":"summary_large_image","twitter_creator":"@marinajane19","twitter_site":"@Intrepid_Travel","twitter_misc":{"Written by":"Marina Nazario","Est. reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.intrepidtravel.com\/adventures\/how-to-stay-fit-while-you-travel\/","url":"https:\/\/www.intrepidtravel.com\/adventures\/how-to-stay-fit-while-you-travel\/","name":"5 Easy Ways To Stay Fit While You Travel | Intrepid Travel Blog","isPartOf":{"@id":"https:\/\/www.intrepidtravel.com\/adventures\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.intrepidtravel.com\/adventures\/how-to-stay-fit-while-you-travel\/#primaryimage"},"image":{"@id":"https:\/\/www.intrepidtravel.com\/adventures\/how-to-stay-fit-while-you-travel\/#primaryimage"},"thumbnailUrl":"https:\/\/www.intrepidtravel.com\/adventures\/wp-content\/uploads\/2019\/06\/Intrepid-Travel-South-Africa_Drakensberg_Hiking-Tugela-Waterfall__Ryan-Bolton-3K5A1851.jpg","datePublished":"2019-06-19T22:30:00+00:00","dateModified":"2025-03-12T11:08:09+00:00","author":{"@id":"https:\/\/www.intrepidtravel.com\/adventures\/#\/schema\/person\/d5a8851660d3d120ffe09a9c55623fe0"},"description":"Keeping your fitness goals when you're travelling can be hard, especially on a group tour. Here are 5 easy ways to stay fit when you're on the road.","breadcrumb":{"@id":"https:\/\/www.intrepidtravel.com\/adventures\/how-to-stay-fit-while-you-travel\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.intrepidtravel.com\/adventures\/how-to-stay-fit-while-you-travel\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.intrepidtravel.com\/adventures\/how-to-stay-fit-while-you-travel\/#primaryimage","url":"https:\/\/www.intrepidtravel.com\/adventures\/wp-content\/uploads\/2019\/06\/Intrepid-Travel-South-Africa_Drakensberg_Hiking-Tugela-Waterfall__Ryan-Bolton-3K5A1851.jpg","contentUrl":"https:\/\/www.intrepidtravel.com\/adventures\/wp-content\/uploads\/2019\/06\/Intrepid-Travel-South-Africa_Drakensberg_Hiking-Tugela-Waterfall__Ryan-Bolton-3K5A1851.jpg","width":800,"height":450,"caption":"Photo by Ryan Bolton."},{"@type":"BreadcrumbList","@id":"https:\/\/www.intrepidtravel.com\/adventures\/how-to-stay-fit-while-you-travel\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.intrepidtravel.com\/adventures\/"},{"@type":"ListItem","position":2,"name":"5 easy ways to stay fit while you travel"}]},{"@type":"WebSite","@id":"https:\/\/www.intrepidtravel.com\/adventures\/#website","url":"https:\/\/www.intrepidtravel.com\/adventures\/","name":"The Good Times by Intrepid","description":"adventure news","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.intrepidtravel.com\/adventures\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.intrepidtravel.com\/adventures\/#\/schema\/person\/d5a8851660d3d120ffe09a9c55623fe0","name":"Marina Nazario","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.intrepidtravel.com\/adventures\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/4736377bc6d44c3790f1a4ba13fab599a3b7fbd810ed9ef6f5d98bcc4c7e343e?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/4736377bc6d44c3790f1a4ba13fab599a3b7fbd810ed9ef6f5d98bcc4c7e343e?s=96&d=mm&r=g","caption":"Marina Nazario"},"description":"Marina is a freelance travel writer from America with a one-way ticket around the world. When she's not writing about where to have an epic adventure, she's searching for flights and wondering how to get upgraded to business class. Follow her travels on Twitter @marinajane19 or on her blog www.marinasmilestones.com.","sameAs":["http:\/\/www.marinasmilestones.com","https:\/\/x.com\/marinajane19"],"url":"https:\/\/www.intrepidtravel.com\/adventures\/author\/marina-nazario\/"}]}},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/www.intrepidtravel.com\/adventures\/wp-content\/uploads\/2019\/06\/Intrepid-Travel-South-Africa_Drakensberg_Hiking-Tugela-Waterfall__Ryan-Bolton-3K5A1851.jpg","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p4OQMK-9dm","_links":{"self":[{"href":"https:\/\/www.intrepidtravel.com\/adventures\/wp-json\/wp\/v2\/posts\/35424","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.intrepidtravel.com\/adventures\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.intrepidtravel.com\/adventures\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.intrepidtravel.com\/adventures\/wp-json\/wp\/v2\/users\/16180"}],"replies":[{"embeddable":true,"href":"https:\/\/www.intrepidtravel.com\/adventures\/wp-json\/wp\/v2\/comments?post=35424"}],"version-history":[{"count":18,"href":"https:\/\/www.intrepidtravel.com\/adventures\/wp-json\/wp\/v2\/posts\/35424\/revisions"}],"predecessor-version":[{"id":82518,"href":"https:\/\/www.intrepidtravel.com\/adventures\/wp-json\/wp\/v2\/posts\/35424\/revisions\/82518"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.intrepidtravel.com\/adventures\/wp-json\/wp\/v2\/media\/35432"}],"wp:attachment":[{"href":"https:\/\/www.intrepidtravel.com\/adventures\/wp-json\/wp\/v2\/media?parent=35424"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.intrepidtravel.com\/adventures\/wp-json\/wp\/v2\/categories?post=35424"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.intrepidtravel.com\/adventures\/wp-json\/wp\/v2\/tags?post=35424"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}