Healthy While Traveling
Traveling – whether for work or play – can often lead to unhealthy choices, especially when you are pressed for time. Making unhealthy choices can lead to impaired mental and physical performance, and leave you feeling tired and uninspired. Staying active is crucial for you to feel your best and make healthy food choices. The saying “abs are made in the kitchen” is true when describing how much your diet impacts your lean mass and overall health. Even the best workout program can be derailed by a poor diet. Regardless of why you are traveling, here are a few tips on staying active and healthy while on the road.
- Rent an Airbnb with a kitchen instead of a hotel room. The rise of services like Airbnb means that you can choose to stay in a place with access to a kitchen so that you can prepare your own food. Airbnb lodging is often much cheaper than hotels, and a full kitchen means you have control over the nutritional value of what you’re preparing.
- If you’re on vacation or too busy to cook while traveling, research healthy restaurant options close to the area you’ll be staying in. Knowing your options ahead of time means you’re not ducking into the nearest hamburger joint when you’re too hungry to choose a healthier option.
- Customize your order when going out to eat. Most restaurants allow you to sub-portions of their menu for healthier options. For example, consider ordering sweet potato fries instead of traditional fries or taco fillings in bowls instead of between buns or wrapped in a flour tortilla. Ask for a half portion or split a meal if possible; it’s no secret that American portions are high in calories. A smaller portion size can shrink your waistline AND your bill.
- Walk to your destinations whenever possible. Walking around the city you’re visiting is a great way to get an authentic feel of your locale while staying active. Look for nearby hiking trails and parks that provide beautiful scenery while you stretch your muscles. If you’ve got the time and inclination, there’s always the option to turn your leisurely walk into a brisk jog or run.
- Take a kettlebell on the road! Kettlebells are the perfect piece of workout equipment to travel with. A single kettlebell takes up minimal space and can be used to effectively blend strength and cardio training. Traveling often places time constraints on workouts, and kettlebell lifting is a fantastic solution for burning calories, building lean muscle, and engaging in high-intensity workouts with a minimal time and space requirements.
If you need a good travel workout to do, we recommend performing the following circuit five times with one minute of rest between exercises. If you’re unable to fly with a kettlebell or locate one in your hotel gym, we have a couple of solutions. Look into purchasing a portable kettlebell. These are kettlebells that can be packed easily and filled with water or sand once you’re ready to use them. The second solution would be to complete the following workout using a dumbbell of similar weight or rely on bodyweight alone. We recommend using one kettlebell for this workout at a weight that allows you to use proper form.
- Hold the kettlebell by either side of the handle at chest level.
- Move with control into a deep squat. Explode upward to jump off the floor. Keep the kettlebell at chest level and upper body stable.
- Land lightly and descend right into the next squat to avoid jarring the lower back.
- Perform 10-15 jump squats.