{"id":20352,"date":"2019-12-26T09:08:14","date_gmt":"2019-12-26T14:08:14","guid":{"rendered":"https:\/\/www.nomadicmatt.com\/?p=20352"},"modified":"2024-10-02T11:10:43","modified_gmt":"2024-10-02T15:10:43","slug":"how-to-stay-fit-on-the-road","status":"publish","type":"post","link":"https:\/\/www.nomadicmatt.com\/travel-blogs\/how-to-stay-fit-on-the-road\/","title":{"rendered":"How to Stay Fit and Healthy on the Road"},"content":{"rendered":"<p><img decoding=\"async\" src=\"https:\/\/media.nomadicmatt.com\/2018\/running_travel.jpg\" alt=\"A lone runner sprinting on a beach at sunset\" \/><\/p>\n<p>I&#8217;m not a healthy guy. OK, I am a very healthy guy when I am home in my apartment with my juicer, kitchen, and nearby Whole Foods. On the road, it&#8217;s another story. <\/p>\n<p>Even with the high expectations and goals <a href=\"https:\/\/www.nomadicmatt.com\/travel-blogs\/how-to-stay-fit-on-the-road\/\" target=\"_blank\" rel=\"noopener noreferrer\">I set for myself a few years ago<\/a>, I&#8217;ve failed at maintaining a healthier lifestyle on the road. While I make more health-conscious decisions, I still go out too much, never sleep, and stuff my face with pizza because it is convenient.<\/p>\n<p>To try to change that, I met up with my friend Steve Kamb, the legend behind <a href=\"https:\/\/www.nerdfitness.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness<\/a>, a site dedicated to helping nerds stay fit. Steve travels a lot too and he knows how to balance life on the road with staying in shape.<\/p>\n<p>We sat down together to talk about all things fitness and travel. Here are Steve&#8217;s top tips for staying healthy and in shape while traveling.<\/p>\n<h3>My Interview with Steve<\/h3>\n<p>For more travel and fitness advice, here&#8217;s an interview with Steve I did a few years ago. It&#8217;s full of helpful tips and advice and expands on many of the points above. <\/p>\n<p>If you really want to learn how to stay in shape (both at home and abroad), watch this video!<\/p>\n<p><iframe loading=\"lazy\" src=\"\/\/www.youtube.com\/embed\/i0INOVZwmlA\" width=\"675\" height=\"395\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h3>7 Tips for Staying In Shape While Traveling<\/h3>\n<p><img decoding=\"async\" src=\"https:\/\/media.nomadicmatt.com\/2019\/stayfittravel2019.jpg\" alt=\"A solo traveler running down a paved road toward snow-capped mountains\"><br \/>\n<strong>1. Make Healthy Living on the Road a Priority!<\/strong><br \/>\nYes, you DO have time to exercise; you just need to make time for it. <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-minute-hotel-workout\/\" target=\"_blank\" rel=\"noopener noreferrer\">You can complete a workout in 20 minutes in your hotel room or hostel<\/a> using basic exercises \u2014 and you don&#8217;t need any equipment!<\/p>\n<p>Here are some simple and effective exercises you can do in your hotel, hostel, or even just a nearby park:<\/p>\n<ul>\n<li>Jumping jacks<\/li>\n<li>Push-ups<\/li>\n<li>Sit-ups<\/li>\n<li>Burpees<\/li>\n<li>Lunges<\/li>\n<li>Squats<\/li>\n<li>Stretching\/yoga<\/li>\n<\/ul>\n<p>Even just 5 minutes of these exercises will have you sweating. And you can literally do these exercises anywhere. Where there&#8217;s a will, there&#8217;s a way!<\/p>\n<p><strong>2. Walking for the Win!<\/strong><br \/>\nDo everything you can to walk as often as possible. There&#8217;s no better way to explore a city than on foot. You get to take in a lot more of the local life and it&#8217;s much easier to get away from the crowds this way. Plus, it&#8217;s cheaper than taking a taxi or paying for a bus ticket.<\/p>\n<p>If just exploring at random isn&#8217;t exciting, sign up for a walking tour. Most cities will offer free walking tours that usually last between 1-3 hours. Not only will you get an insightful introduction to your location but you&#8217;ll get in a lot of steps too!<\/p>\n<p><strong>3. Playgrounds and Parks<\/strong><br \/>\nCheck Google Maps for a nearby park and walk over there for your workouts. Many parks have equipment you can use to work out with, though if they don&#8217;t you can do pull-ups on swing sets or tree branches. Get creative!<\/p>\n<p>Also, check websites like <a href=\"https:\/\/www.meetup.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">meetup.com<\/a> for regular workout groups. Most cities have running clubs that host weekly runs, yoga sessions in the park, tai chi, and other sports\/activities. Check around to see if there is anything nearby that piques your interest and will help you stay active.<\/p>\n<p>Don&#8217;t be afraid to try new things, either! Plogging (jogging and picking up trash), slacklining, tumbling, parkour \u2014 there are tons of unique options to be found if you spend a little time looking.<\/p>\n<p><strong>4. Diet is 80% of the Battle<\/strong><br \/>\nAs a budget traveler, chances are you&#8217;re working hard to lower your food budget. That likely means that you&#8217;re not eating well. Consider upping your food budget (even slightly) so you can eat healthier. <\/p>\n<p>Get some protein and veggies in your diet! Don&#8217;t be afraid to do a healthy &#8220;family dinner&#8221; with hostel mates where you all split the cost. You can also try changing up your diet to better suit the local options. That way, you&#8217;ll be eating more fresh produce while supporting the local economy.<\/p>\n<p>You can also make more drastic changes to your diet as well. It&#8217;s never been easier to <a href=\"https:\/\/www.nomadicmatt.com\/travel-blogs\/eating-vegan-travel-interview\/\" target=\"_blank\" rel=\"noopener noreferrer\">travel with a plant-based diet<\/a> and still stay healthy and energetic. <\/p>\n<p>That doesn&#8217;t mean you need to cut out all the junk or cheap drinks. But your diet is the most important component when it comes to health and fitness. <\/p>\n<p><strong>5. Do the Best You Can<\/strong><br \/>\nIf you only have 10 minutes to exercise, exercise for 10 minutes! Every little bit adds up, and 10 minutes is better than nothing. If you have to eat poorly at the train station, make up for it the next day.<\/p>\n<p>At the end of the day, it&#8217;s all about progress. Not perfection. Do your best. Lay the groundwork for better habits. Nothing happens overnight, but every step in the right direction will help you reach your goal.<\/p>\n<p><strong>6. Employ the &#8220;Never 2&#8221; Rule <\/strong><br \/>\nIf you miss a day of exercise for whatever reason, don&#8217;t allow yourself to miss two days in a row. If you eat one bad meal, that next meal should be healthy. Never two in a row. <\/p>\n<p>By employing the &#8220;Never 2&#8221; rule you&#8217;ll be able to prevent bad habits from taking hold. The odd day off or cheat meal? No problem. But when it comes to staying in shape, consistency is key. Try to keep your momentum going. You&#8217;ll see results much quicker that way, which will encourage you to stay on track.<\/p>\n<p><strong>7. Have Fun!<\/strong><br \/>\nDon&#8217;t be afraid to have late nights with friends or say yes to crazy adventures. After all, that&#8217;s why we travel!<\/p>\n<p>Just make sure you get right back on track as soon as possible afterward so you don&#8217;t lose the momentum you&#8217;ve built up. While it might seem challenging to balance fun and fitness, it just takes a little practice and effort. Once you get the habit in place, you&#8217;ll wonder why you didn&#8217;t start sooner!<\/p>\n<p><center>****<\/center><\/p>\n<p><em>For more fitness tips and information, check out <a href=\"http:\/\/www.nerdfitness.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness<\/a>. It&#8217;s a great resource for travelers and non-travelers alike who want to get fit and have fun doing so!<\/em><br \/>\n&nbsp;<br \/>\n<div class=\"guide-post-box\"><h3><span>How to Travel the World on $75 a Day<\/span><\/h3><div class=\"post-box-wrapper\"><div class=\"col-1\"><img decoding=\"async\" src=\"https:\/\/media.nomadicmatt.com\/bookimages\/HowtoTraveltheWorldon75aDay.jpg\" width=\"220\" alt=\"How to Travel the World on $75 a Day\"><\/div><div class=\"col-2\"><p>My <em>New York Times<\/em> best-selling book to travel will teach you how to master the art of travel so that you\u2019ll get off save money, always find deals, and have a deeper travel experience. It\u2019s your A to Z planning guide that the BBC called the \u201cbible for budget travelers.\u201d<\/p>\n<p><a href=\"https:\/\/www.nomadicmatt.com\/how-to-travel-the-world\/\" rel=\"noopener noreferrer\" target=\"_blank\">Click here to learn more and start reading it today!<\/a><\/p>\n<\/div><\/div><\/div><\/p>\n<div class=\"single-booking\">\n<h4>Book Your Trip: Logistical Tips and Tricks<\/h4>\n<p><strong>Book Your Flight<\/strong><br \/>\nFind a cheap flight by using <a href=\"https:\/\/skyscanner.pxf.io\/c\/214481\/1027991\/13416?subId1=%26currency%3DUSD&#038;associateid=AFF_TRA_19354_00001&#038;u=https%3A%2F%2Fwww.skyscanner.com%2F\" target=\"_blank\" rel=\"noopener noreferrer\">Skyscanner<\/a>. It&#8217;s my favorite search engine because it searches websites and airlines around the globe so you always know no stone is being left unturned. <\/p>\n<p><strong>Book Your Accommodation<\/strong><br \/>\nYou can book your hostel with <a href=\"https:\/\/prf.hn\/click\/camref:1101lHtj\" target=\"_blank\" rel=\"noopener noreferrer\">Hostelworld<\/a>. If you want to stay somewhere other than a hostel, use <a href=\"https:\/\/www.booking.com\/index.html?aid=362916\" target=\"_blank\" rel=\"noopener noreferrer\">Booking.com<\/a> as it consistently returns the cheapest rates for guesthouses and hotels. <\/p>\n<p><strong>Don&#8217;t Forget Travel Insurance<\/strong><br \/>\nTravel insurance will protect you against illness, injury, theft, and cancellations. It&#8217;s comprehensive protection in case anything goes wrong. I never go on a trip without it as I&#8217;ve had to use it many times in the past. My favorite companies that offer the best service and value are:<\/p>\n<ul>\n<li><a href=\"https:\/\/safetywing.com\/nomad-insurance\/?referenceID=24768462&#038;campaign=footer-blue-box&#038;utm_source=24768462&#038;utm_medium=Ambassador\" target=\"_blank\" rel=\"noopener noreferrer\">SafetyWing<\/a> (best for budget travelers)<\/li>\n<li><a href=\"https:\/\/www.tkqlhce.com\/click-3032045-15403748\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">World Nomads<\/a> (best for mid-range travelers)<\/li>\n<li><a href=\"https:\/\/insuremytripus.pxf.io\/q4vRWg\" rel=\"noopener noreferrer\" target=\"_blank\">InsureMyTrip<\/a> (for those 70 and over)<\/li>\n<li><a href=\"https:\/\/medjetassist.com\/nomadicmatt\" target=\"_blank\" rel=\"noopener noreferrer\">Medjet<\/a> (for additional evacuation coverage)<\/li>\n<\/ul>\n<p><strong>Want to Travel for Free?<\/strong><br \/>\nTravel credit cards allow you to earn points that can be redeemed for free flights and accommodation \u2014 all without any extra spending. Check out <a href=\"https:\/\/www.nomadicmatt.com\/travel-tips\/picking-a-travel-credit-card\/\" target=\"_blank\" rel=\"noopener noreferrer\">my guide to picking the right card and my current favorites<\/a> to get started and see the latest best deals.<\/p>\n<p><strong>Need a Rental Car?<\/strong><br \/>\n<a href=\"https:\/\/www.discovercars.com\/canada?a_aid=nomadicmatt\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Discover Cars<\/a> is a budget-friendly international car rental website. No matter where you&#8217;re headed, they&#8217;ll be able to find the best \u2014 and cheapest \u2014 rental for your trip!<\/p>\n<p><strong>Need Help Finding Activities for Your Trip?<\/strong><br \/>\n<a href=\"https:\/\/www.getyourguide.com\/?partner_id=LLKQJ38&#038;utm_medium=online_publisher&#038;placement=content-top\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Get Your Guide<\/a> is a huge online marketplace where you can find cool walking tours, fun excursions, skip-the-line tickets, private guides, and more. <\/p>\n<p><strong>Ready to Book Your Trip?<\/strong><br \/>\nCheck out my <a href=\"https:\/\/www.nomadicmatt.com\/travel-resources\/\" target=\"_blank\" rel=\"noopener noreferrer\">resource page<\/a> for the best companies to use when you travel. I list all the ones I use when I travel. They are the best in class and you can&#8217;t go wrong using them on your trip.\n<\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>Stay healthy and fit at home is a challenge, let alone doing so on the road! It&#8217;s a constant struggle I deal with, so I sat down with fitness guru Steve Kamb from Nerd Fitness to talk about ways we can all stay healthier while traveling. <\/p>\n","protected":false},"author":1,"featured_media":132311,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"default","_kad_post_title":"default","_kad_post_layout":"default","_kad_post_sidebar_id":"","_kad_post_content_style":"default","_kad_post_vertical_padding":"default","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[59],"tags":[2362,2335],"class_list":["post-20352","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-travel-tips","tag-fitness","tag-health"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast 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content=\"https:\/\/www.nomadicmatt.com\/travel-blogs\/how-to-stay-fit-on-the-road\/\" \/>\n<meta property=\"og:site_name\" content=\"Nomadic Matt&#039;s Travel Site\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/nomadicmatt\" \/>\n<meta property=\"article:published_time\" content=\"2019-12-26T14:08:14+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-10-02T15:10:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.nomadicmatt.com\/wp-content\/uploads\/2013\/08\/running_travel.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"675\" \/>\n\t<meta property=\"og:image:height\" content=\"395\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Matthew Kepnes\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@nomadicmatt\" \/>\n<meta name=\"twitter:site\" content=\"@nomadicmatt\" \/>\n<meta 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