Travelling is brilliant for the soul — but let’s be honest, it can play havoc with your routine. Different time zones, airport snacks, disrupted sleep, and jam-packed days often make healthy habits an afterthought. But it doesn’t have to be that way.

Whether you’re away for a weekend or a few months, here’s how to stay fit, fuelled, and feeling good while on the move.

Hotel Room Workouts: Can you really stay fit without a gym?

Absolutely. You don’t need a treadmill or dumbbells — just a bit of space and some motivation (this second part is almost always the most challenging). A short, consistent routine can keep your energy up and your muscles engaged while travelling.

Try this quick hotel room circuit (3 rounds, or more depending on your level):

• 15 bodyweight squats (add a resistance band for more challenge)
• 10 push-ups (knees if needed)
• 20 walking lunges (10 each leg)
• 30-second plank
• 15 glute bridges

Top tools to pack if you are prioritising fitness:

• Resistance bands (light, medium, heavy)
• A skipping rope
• Lightweight trainers
• Fitness app (e.g. Nike Training Club, Seven, or FitOn)

Even just 15 minutes a day can keep you feeling strong and focused — and it makes those holiday treats feel more earned.

How to Eat Well Without Killing Your Budget

Eating healthily on the road is about being intentional, not restrictive. You don’t need to avoid every gelato or skip the street food — just make smart choices most of the time.

Budget-friendly healthy food tips:

• Visit local supermarkets for snacks like fruit, yoghurt, hummus, nuts, and boiled eggs
• Try out local markets. Fruit and veg is usually cheaper and fresher!
• Book accommodation with a kitchenette and prep simple meals
• Look for grilled, steamed, or veggie options when dining out
• Choose hearty local dishes that are naturally balanced — think poke bowls in Hawaii, falafel wraps in the Middle East, or Thai green curry with rice

Apps like HappyCow or Google Maps can help you scout healthy, vegetarian, or gluten-free options nearby – admittedly, we often find that the small restaurants not on Google Maps or any other platform are the most authentic and the cheapest. Although these you will only find by going out wandering, or speaking to locals.

Staying Hydrated & Beating the Travel Bloat

It’s easy to forget water when you’re hopping between airports, buses, and city tours — but dehydration is one of the main culprits behind headaches, fatigue, and bloating.

Smart hydration tips:

• Carry a collapsible or filtered water bottle (many refill stations are now airport standard). If you are to take ONE thing from this article. It’s this. We really don’t know why this isn’t more widely recommended.
• Add electrolyte tablets after long flights or heavy walking days
• Avoid fizzy drinks and salty plane snacks
• Drink peppermint or ginger tea to ease digestion

Jet Lag Strategies That Actually Work

If you’re crossing time zones, jet lag can leave you wide awake at 3am and crashing by lunchtime. But with a little prep and a few tricks, you can minimise the impact.

Reset your body clock with:

• Sunlight! Get outside as early as possible after landing
• Gradual schedule shifts before flying (e.g. go to bed an hour earlier each night)
• Avoiding naps on day one, tempting as they are
• A light dinner and early bedtime in your new time zone
• A low dose of melatonin (check local regulations) for the first few nights
• We’ll say it again, SUNLIGHT. Spend time outside and your body will naturally readjust much quicker. So now you have an extra excuse to watch the sunset, or catch the midday sun in the town square.

Mental Health on the Move

A change of scenery can be refreshing — but constant movement, unfamiliar places, and time alone can also take a toll on your mind. Build simple habits that keep you grounded while exploring.

Try these while travelling:

• Keep a short journal — apps like Day One or a simple notebook will do
• Use Calm, Insight Timer, or Headspace for meditation or sleep
• Schedule check-ins with family or friends, even just a quick WhatsApp call
• Set “do not disturb” times to avoid digital overload

Even just taking 5 minutes a day to breathe, reflect, or stretch can do wonders for your mood and mindset.

Staying Active with Kids in Tow

Travelling with little ones? You’ve got built-in cardio — but staying active as a parent can be fun too.

Fun ways to stay moving with kids:

• Choose walking-heavy sightseeing: botanical gardens, museums, parks
• Plan swimming sessions — at the hotel or local pools
• Turn exploring into games (e.g. photo scavenger hunts or nature bingo)
• Download the AllTrails app for easy family-friendly walks or hikes nearby
• Pack a lightweight ball, frisbee, or skipping rope for spontaneous fun

Kids are bundles of energy — lean into it and you’ll stay active without even trying.

For Older Travellers: How to Keep Moving Safely

Age is no barrier to travel, but staying mobile and feeling well may need a little more planning. Gentle movement helps circulation, balance, and confidence while exploring.

Low-impact ideas:

• Morning stretches in your room (shoulder rolls, ankle circles, gentle yoga)
• Short walks after meals — even just 15 minutes
• Use Gentle Stretching or Daily Yoga apps for travel-friendly routines
• Lightweight walking poles can help with balance on uneven terrain
• Pack a pill organiser, and keep medication and key health info handy

Also, call ahead to confirm accessibility if needed — many hotels and tours will accommodate with advance notice.

Make Health Part of the Journey

Travelling doesn’t mean abandoning your health — it’s a chance to build new habits, get inspired, and move your body in new ways. Whether it’s a quick resistance band workout, grabbing a fresh market salad, or meditating on a quiet beach, staying healthy is easier (and more enjoyable) than it sounds. Having said all of this, many people are automatically healthier while on holiday – the fresh food, the outdoor lifestyle and the hours spent walking around on foot all make for a healthier lifestyle.

If you want to make your walking more challenging, sure, carry your luggage and commit to the fitness journey. Orrr, commit to enjoying oyur experience and ditch your bags first. Book secure luggage storage with Stasher and enjoy the freedom to roam, hands-free.