Penned this down after returning from Bali in Dec 2019. Given the present situation, some of the outdoor fitness tips may not be feasible but you can definitely follow some of these at home too. Since we are now staying at home amidst Corona, we must stay fit and healthy to increase our immunity and fight with any disease. Okay, let’s start with the actual blog now.
I have just returned from a fantastic holiday but unfortunately, I have now gained a few extra pounds! Does this sound similar? Why did that happen? How should I stay fit and avoid weight gain?
Well these are the most common concerns of people like you and people like me! One of the major culprits are these hard to resist tempting foods.
It can be quite difficult to stay fit while traveling!
Let me share some quick facts, common mistakes, major tips and my personal experiences with you on this burning topic.
Why you put on weight when you travel?
- The biggest misconception with traveling is, it is considered as Cheat Days.
- Regular exercise is usually on least priority when you are at a holiday.
- You cannot follow your regular diet in an alien land and are highly dependent on available food choices.
Fitness and Travel doesn’t always go hand in hand but you know what you can make them mutually exclusive!
We all want an extraordinary travel life while being in the shape. As a matter of fact, you just need to practice responsible eating along with an active lifestyle. So here are some of my favorite tried and tested tips to stay super fit and healthy.
1. Physical Exercise
My Quick Morning 30 mins Exercises which you can do ANYWHERE:
Stretching [5 min]: Stretching is very important for elasticity in your body, it works directly on your muscles & makes you flexible. Moreover, it reduces the risk of injury. Regular stretching exercises increase the energy level in your body by promoting the blood flow to the muscles.
Plank [2 min]: Every day even 45-60 seconds of plank in the morning helps to build your core muscles and improves your metabolism. Furthermore, planks help you burn more calories than regular crunches and sit-ups.
Squats [2 min]: Squats not only help to build your leg muscles (quadriceps, hamstrings, and calves), but also promote entire body-wide muscle building. Squats are excellent workout to tone muscles, what’s more, it helps to strengthen the cardiac muscles and improves lung capacity. A quick 2 mins squats can be done in your hotel room, gym area or at the park side.
Skipping [5 mins]: I always carry my skipping ropes with me while traveling, believe me, it has enormous health benefits. Skipping is considered as the best form of cardio which makes your heart healthier. Doing rope for 30 minutes can burn roughly around 300 calories, and hence, one can easily lose ½ kg/week of course with the combination of a healthy diet.
Surya Namaskar [10 mins]: This is the best tried and tested widely practiced basic yoga asanas. Surya Namaskar is an extremely beneficial exercise as it comprises of 12 different stretching poses for various parts of the body and works ideal for weight loss. It greatly helps strengthen your skeletal system and ligaments. Also known as a great way to keep your body active and stress free. Keep breathing in and out during the poses for best results.
2. Eat Right
Here comes the trickiest part – refuelling your body
One of the biggest challenges of travelers is what to eat
while roaming around in an unknown territory. Obviously, most of the times we
end up eating whatever available at that point in time around us. Nevertheless,
you can carry some healthy stuff in your bag pack to avoid binging on junk
items.
Here are some Quick Tips
- Always start your day with a heavy and healthy breakfast
- Stop looking for high calorie local cuisines for your emotional eating (you have not earned a dessert or drink)
- Include green tea in your diet at least once in a day
- Don’t forget to pack food for your Travel! Carry healthy food items with you like almonds, peanuts, energy bars.
- Try to be on fruit diet at least one time in a day – I know it’s difficult but works best for the body.
- Eat frequently & in smaller amounts.
- Eat plenty of protein and try healthy local and seasonal foods.
- Avoid unhealthy food as much as possible.
- Never eat two bad meals in a row.
- Eat whole/real food, liquid calories are harmful
- Avoid these as much as you can – processed food , sugar, liquid calories like soda, juice, and so on.
- Stay away from ridiculously cheap food offers. They are all JUNK.
3. Pick Right Accommodation
Go for a place (hostel, Airbnb, hotel) which serves breakfast along with the stay, check out if there are any restaurants or grocery stores nearby.
4. Party in Limit
The major motives of party places is to make you Drink Eat and Spend! Remember the quote – Anything done in excess is harmful!
Eat and Drink in moderation so that next day you don’t have to wake up all bloated with puffy face, fatigue and hangover.
5. Sleep Well
It goes without saying a healthy sound sleep is a must even when you are not traveling. Lack of sleep cycles can be annoying the next day and can disturb your whole trip itinerary.
We all like to stay in party hostels but it can take a toll on our sleep. Turning on the sleep meditation audio can be of help at such places (It actually works).
6. Do It Yourself
I am on a leisure holiday, let me be a couch potato in my hotel room! If this is what you think than I am sorry, fitness is far away from you! Honestly you should be extremely active to burn those extra calories instantly. Do your laundry, try swimming, visit the game area, walk/jog around the park or simply turn on the music and dance.
7. Choose Your Cuisines Carefully
Check out the nutrition facts and try in moderation, you don’t have to binge on every local food in the same day!
8. Water Over beer
When you are in a country like Vietnam or Mexico, you probably want to go for a beer instead of water because beer is much cheaper than the water bottles. Having said that, beers are high in calories and can cause serious side effects. Do not compromise on your water intake. Either try to carry your water bottles from hotel or get it from the grocery shops (it’s always cheaper)
9. Your Company Matters
While traveling you tend to forget the fitness regime, if your traveling partner is foodie or lazy. It is always a good idea to discuss your fitness strategies with your traveling partners before starting the trip so that all of you can stay motivated and at the same page.
10. Use bicycles (if possible)
One of my favorite modes of commutation in a new city is bicycles. You can easily get it on rent (like in European cities) and enjoy the scenic beauty, riding from one place to another. This way you can save your transportation cost and keep yourself Fit. Bicycle riding strengthens muscles and bones, increases cardiovascular fitness, and keeps your body weight on track.
11. Use Stairs
Try to include hiking in your itinerary if it’s possible, I always prefer taking stairs as and when there is a choice. It was so exciting to climb all the way to the second floor of the great Eiffel tower.
12. Practice Mindfulness and Meditation
This is the optimum thing you must look after every day. Mental health is just as important as physical health isn’t it?
So how you keep yourself healthy & fit ? What is your secret mantra for fitness? Share your thoughts in comment below.
Sameer and I always keep these things in mind and so we never have to stumble upon this part, but there are many who goes through it. You have highlighted the points beautifully. Good work Deepika. Keep it up. ?
Amazing Travel blog Deepika. Keep it up.
Abundant information yaar! Really Impressed
Going to follow all of this now and lets see I may start my fitness blog then
Thanks! I’ll implement them in my routine!