There is no time like the present. It's cliché but let that sink in a minute.

No matter where you are in the world if you are currently travelling or at home, you still need to galvanise your motivation and head to the gym. I would say on average, half the times I go to the gym throughout any given year, I didn't want to leave the house.

Maintaining a fitness routine and building muscle is a challenge for many people. Even when they're at home with access to their usual gym and equipment. But what about when you're on the road, travelling for work or pleasure?

Fine, I get it, when you are abroad you may not have the same standards in facilities as you do back home. But I've always said, the gym is what you make of it. I have trained in some run-down, zero-air conditioning places. Places that I'm sure some people will never step foot in (especially abroad). That never stopped me from working out and doing what I needed to do. So why should my being abroad stop me from training? As long as I can find a place that has more than one treadmill and one 5kg kettlebell, I'm good to go.

Granted, there have been times when a gym may be a little too far to get to or the only one that is around doesn't let you in! (like my experience in the Croatian Riviera). But 9 times out of 10 you can find one for the 1 out of 10 times there’s still plenty you can do, here are some tips...

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Good simple workout routines on the go

How to MAINTAIN muscle while travelling

Ensure a healthy diet while travelling

Things to watch out for when exercising abroad

Final Thoughts on Staying Fit While Abroad

Good simple workout routines on the go

Let's start with the most simple exercise you can do that you'll likely be doing anyway...

Walking (sightseeing):

So it depends on what results you're looking for in the gym. For some of you, your prayers will be answered if you're looking to lose weight and stay lean. Not so much if you're looking to keep your weight on or perhaps put more muscle on (more on that below).

Whether you're exploring a new city or hiking a nature trail, you should integrate walking. Walking is a low-impact exercise. It can help improve your cardiovascular health, boost your mood, and keep your energy levels up.

Keeping track of your steps, heart rate, and calories burned is a great way to maintain your fitness. This may be difficult while you're abroad on vacation, and on the go, a Fitbit can help keep track of your movements.

Fitbit - a trusty companion

Biking:

One of my favourite things to do while abroad is to rent a bike. Usually a normal pedal bike but I've gone up a mountain with an e-bike in Makarska, Croatia. I would recommend it to the more fitness-extreme people. It's pretty challenging!

There are also options like bike sharing. Albeit this is something that you find more around big cities for now. Still, it might be something worth noting. In case you don't know, bike sharing is when you pick up a bike from one location and drop it off somewhere else. Usually a designated area.

Biking is a low-impact activity that can be tailored to your fitness level and goals. Whether you are renting a bike, bringing your own, or bike sharing. It's also a great way to get around and see the sights without relying on public transportation or a car. Viator is a great place to see what is available with bike sharing or renting.

I've found that walking and biking is the best way to explore while keeping fit at the same time.

Swimming:

For many travellers, swimming is a great way to stay fit and cool off at the same time. Not only is it an effective form of low-impact exercise, but it can also be a fun way to explore new places. If you're staying at a hotel with a pool, take advantage of it by doing laps. You should also incorporate some bodyweight exercises into your routine. More on that below. If you're lucky enough to be near a beach, ocean, or lake, consider going for a swim in the open water.

HIIT training:

High-intensity interval training (HIIT) is a popular form of exercise. It involves alternating short bursts of intense activity with periods of rest or lower intensity. It's a great way to get a full-body workout in a short amount of time. Making it ideal for travellers with limited time or access to equipment. To do a HIIT workout while travelling, you can choose a series of bodyweight exercises. Burpees, jumping jacks, and mountain climbers, to name a few. Perform them in quick succession, taking short breaks between sets. Another option is to incorporate some cardio exercises, like running, cycling, or jumping rope, into your routine. Be sure to warm up before starting your workout. You may want to consult a fitness professional if you're new to HIIT training.

I love doing HIIT. The benefits are amazing, especially for cardio or fitness levels. Some studies show that HIIT burns calories for up to 48 hours after your session. It's pretty mind-blowing. It can be as simple as running at full capacity for 20 seconds, then having a quick rest, then running another 20 seconds all out. That's it!

A fascinating short video from a BBC documentary showcases this brilliantly here.

Skipping rope/jump rope:

Jumping rope, also known as skipping rope, is a simple but effective form of exercise. And it requires only a small amount of space and equipment. It's a great way to get your heart rate up and burn calories, making it an ideal traveling workout option. You can easily pack a jump rope in your luggage and use it in your hotel room or at a nearby park or beach. If you want to make your jump rope workout more challenging. Try incorporating some bodyweight exercises between sets, like push-ups or squats. Be sure to warm up and start with a lower pace if you're new to jumping rope.

Resistance bands:

Resistance bands are a versatile and portable piece of fitness equipment that can be used to perform a wide variety of exercises. They are lightweight and take up very little space. Making them an ideal choice for travellers looking to stay in shape while on the go. With resistance bands, you can perform a full-body workout that targets your muscles from different angles. With varying levels of resistance. Choose a range of exercises that target different muscle groups, such as bicep curls, triceps extensions, squats, and lunges. You can also use them to perform stretching and mobility exercises. Stretching exercises are great for preventing injuries and keeping your joints healthy. Whether you're in a hotel room, a park, or on a beach, resistance bands are a convenient and effective way to stay fit while travelling.

If you wish to go a little extra with resistance bands why not get some that come with anklets and door grips? Check these out.

Resistance bands can help keep you in shape while abroad

Hiking:

Hiking is an excellent way to stay active while travelling. It's also an awe-inspiring way to explore the beautiful outdoors. It's a great way to get good exercise, and fresh air and enjoy stunning views. Going for a hike is a great way to challenge your body and build endurance. Especially if you are used to working out in a gym or other indoor environment. Depending on the trail, hiking can be a low-impact or high-impact activity. That means it's important to choose a trail that suits your fitness level and goals. Before you set out on a hike, make sure to wear appropriate footwear and clothing, and pack plenty of water and snacks. Hiking is a great way to stay fit and healthy while traveling. With so many beautiful trails to choose from, it's a fun way to stay active.

Here are some of the crazy hiking adventures I've embarked on:

Surviving Scafell Pike - England's highest peak

A beginners climb up Ben Nevis - Scotland's highest peak

Jog, surf, yoga, boxing:

I have put these in one because it is not something I do when I am abroad. Jogging is quite rare for me to do abroad and I have never surfed before. Although it's something I plan to do at some point. Yoga is another great form of exercise for the body and the mind. I tried yoga for the first time on my travels to Colorado and I immediately saw an impact. Granted, at the time I was suffering from lower back pain. The exercises were perfect in 'straightening' me out. I now look for places to do yoga if possible while I am abroad.

I know many people who embark on each of these activities while abroad and they love it and recommend it. These activities can be very beneficial for you too.

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How to maintain muscle while travelling

Some of the exercises I have mentioned so far are great to keep your fitness levels up. They are also great to lose weight but if you want to keep your weight or muscle on then it's a little trickier.

Walking, hiking and biking can be a bit of a nuisance for those who like to keep their weight UP. Like me. When I travel, especially in hot countries, I tend to lose weight easily. For someone who has enjoyed bodybuilding most of my adult life, it is a reality that I struggle with. I had this issue of losing a little too much weight when I was solo travelling in Vietnam.

I have to have the resistance of weights to maintain my muscle mass. The good news is that some ways and things can be done that at the very least prevent you from losing too much weight.

The good news is your lower body will benefit regardless if you are walking loads, hiking, or biking. Because of that, I would keep my lower body training (in the gym) to a minimum. Your legs will take care of themselves.

Research gyms in the area (plan ahead):

What is the best way to find or pick a gym on the road?

To stay fit and keep up with your fitness goals while traveling, it's important to do some research ahead of time. Look for hotels with gyms or fitness centres nearby or even consider staying close to a gym. By planning ahead, you'll want to work out while travelling. You also won't have to sacrifice your fitness routine. Don't let travelling be an excuse to skip out on your fitness BEFORE YOU EVEN GET THERE. With a little bit of effort and some active travel, you can stay in shape while on the go, with no problem.

Outdoor gyms:

Don’t underestimate the power of outdoor (mostly free) gyms.

Outdoor gyms are becoming increasingly popular in many cities around the world. These are free fitness areas that offer a range of exercise equipment and machines that allow you to work out in the great outdoors. Not only is it a great way to get some fresh air and vitamin D, but you can also enjoy some amazing views while working out.

I found a relatively inexpensive outdoor gym in Split, Croatia that I loved. Sure it can get hot but you can jump straight into the sea after your workout. Fun times!

outdoor gym showing wooden weights on sand/pebbles. rubber tyres, bench press and other wooden made gym machinery can be seen. thegymsytraveller in split croatia — Outdoor gym in Split, Croatia

Body Weight Exercises:

If you prefer working out alone or are on a budget, bodyweight exercises are a great way to stay fit while travelling. You don't need any equipment, and they can be done in the comfort of your accommodation. Finding places outside, on the beach, or in an outdoor gym is even easier. Also, consider adding some resistance band training to your routine. This can add variety and increase the difficulty of your exercises. Whether you're an introvert or extrovert, and don't like going to the gym by yourself (or at all), bodyweight exercises provide a flexible and convenient way to maintain your fitness goals while on the go.

Here is a link to a video of some simple bodyweight exercises you can try out from anywhere.

I have also learned that your sets and reps don't need to be too regimented. What I mean is you can do a mixture of exercises in one. A star jump to a burpee to a press up to a few kicks to another burpee to a squat. You can switch it up like that for a minute or two with various exercises. As long as you are moving and doing something it does have an effect.

Normal (Indoor) gyms:

Indoor gyms are a popular option for those who want to maintain their fitness routine while travelling. Many hotels have on-site gyms that offer a range of equipment and facilities, such as weights, cardio machines, and yoga mats. If your hotel doesn't have a gym, consider looking for a local gym or fitness centre that offers day passes or temporary memberships.

I get asked quite often, do you really care about gyms and exercising when you travel?

Yes, I do! Travellers may have different priorities when travelling. But staying fit and healthy is still important for many. Engaging in active travel and incorporating exercise into your routine can be a way to stay healthy and motivated while on the road. For those who are looking; an adventure vacation can be an exciting way to combine travel and fitness.

Ensure a healthy diet while travelling

No matter where you are, to maintain your shape and muscle, you need to eat well. A high-protein diet is a must. But that will be pointless if you do not train.

Maintaining a healthy diet is crucial. Especially when engaging in activities such as walking, swimming, and other holiday-type activities. Even when exposed to heat. If you add alcohol to the equation, then your diet and sleep are needed to preserve your gains and maintain good health.

During my travels, I generally make it as easy for me as possible. I am conscious of eating simple but good meals when I do not have the option or time to make something more 'hearty'. Chicken breasts and salad for most of the week are simple and tasty. Yet it's a healthy meal that is easy to do, as well as steak, or I'd even opt for a healthy takeaway. Occasionally, I may even have a cheat meal like a pizza. But that would be after a good solid week of training (and before another solid week). I don't agree with being too strict but that's me.

While I'm not as strict with my diet as some, I'm careful not to overdo it too. I try to recognize when I've had too much junk food or alcohol. Which can be all too easy when travelling with friends or staying in hostels. Which brings me to a tough lesson learned...

Things to watch out for when exercising abroad

Overdoing it:

Recently I went to Vietnam. After a heavy weekend of drinking with some mates that I made out there, in a random gym I had joined for a month. I found myself incredibly dehydrated after a long walk and intense workout. The humidity was almost unbearable and ultimately I tried to do too much. I almost collapsed after the workout. I had pushed my body too far in a climate and environment I was not adapted to. I also let my diet slip over that weekend, which did not help. Lesson learned, don't overdo it!

Why my diet was off is another story in itself and you can read all about my solo travel experience in Vietnam.

Alcohol consumption:

It's important to enjoy yourself on vacation. But it's also important to keep in mind the effects of alcohol consumption on your health and fitness goals. Alcohol is high in calories and can inhibit muscle recovery, making it harder to see progress in the gym. It can also affect your sleep quality and lead to poor food choices. If you do choose to drink, consider moderating your intake. Even opting for lower-calorie options like wine or spirits mixed with a low-calorie mixer.

Altitude:

Be mindful that altitude can and will almost certainly have an effect on your fitness levels and ability to train or be active. Check out my hike and struggles in Rainbow Mountain in Peru for more on this subject.

At higher altitudes, the air is thinner, which means less oxygen is available to your muscles. This can make it harder to breathe and lead to fatigue more quickly. If you're planning to exercise at a high altitude, it's important to acclimate slowly and stay hydrated to help your body adjust. It's also a good idea to modify your exercise routine and reduce intensity until you've adjusted to the altitude.

Where you stay:

Finding suitable places to stay can be challenging when you're trying to stay fit and active while traveling. Hostels and very rural areas may not offer the best opportunities for exercise. With some research and planning, you can find ways to stay on track with your fitness goals. Keep in mind the tips mentioned earlier. Such as looking for accommodations with gyms or outdoor exercise areas, and planning your stay accordingly.

I always check on Booking.com as it is reliable and has a map that shows me exactly where everything is nearby.

Final Thoughts on Staying Fit While Travelling

GET UP AND GO!

Keeping fit and staying active while on an extended stay can be difficult. Especially as a digital nomad in a budget-friendly location. But it is achievable with the right mindset and a bit of planning. It can be challenging to maintain a healthy lifestyle while travelling. By utilizing the resources available such as outdoor gyms, body weight exercises, hiking, biking, and resistance bands, you can incorporate exercise into your daily routine.

It's also important to pay attention to your diet and alcohol consumption. Not to say you cannot have fun of course!

Staying in hostels or rural areas may pose some challenges. With these tips and tricks, you can still reach your fitness goals and maintain a healthy lifestyle during your travels.

So, to answer the question, do you still exercise even if you travel? The answer is a resounding, yes! Good luck and happy travels!

Please note:

These tips are not geared toward someone worried about losing muscle on a short vacation. You will not see too much of a difference in 2 weeks. Especially if you get straight back to the gym (activities) as soon as you're back home.

No, this post is for those of you on extended vacations or (digital) nomads. Nevertheless, I hope you find something that you can resonate with on this post. If you have any questions then feel free to reach out to me.

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The Gymsy Traveller

Stay Fit and Healthy While Travelling: Tips for Maintaining Your Workout Routine on the Road