4 Top Tips For How to Stay Healthy While Traveling

We all want to be the healthiest versions of ourselves—in every way, shape, and form. So much goes into making us happy and healthy people. Our physical health, mental well-being, and emotional state are all crucial aspects of our overall wellness.

For those of us who love to travel, keeping up with our routines and habits can be challenging. It’s easy to fall out of sync, and before we know it, we’re feeling run-down, exhausted, or even sick. Part of this is inevitable—travel takes a toll on the body. Long journeys, changing environments, and unfamiliar foods all contribute to fatigue. But that doesn’t mean we have to let go of our healthy habits entirely. There’s a lot we can do to stay physically strong, mentally balanced, and emotionally well while on the road.

Like anything worthwhile, maintaining health while traveling requires effort. Whether you’re backpacking long-term or just taking a two-week vacation, staying on top of your well-being takes intention and consistency.

I’ve spent the last few years traveling both semi and full-time, and I’ve developed a few key practices that help me stay healthy no matter where I am. Even if you’re only traveling for a week, I truly believe that sticking to some basic healthy habits will help you feel your best and make the most of your trip.

So if you’re heading out into the world soon and looking for practical, realistic ways to stay healthy—keep reading!

Stay Active

One of the most important habits I maintain while traveling is regular movement. Exercise isn’t just about staying fit—it boosts energy, improves mood, and helps regulate stress. Prioritizing movement is one of the best ways to feel strong and balanced while on the road.

The great thing is, you don’t need a gym or fancy equipment to stay active while traveling. Here are some of my favorite ways to work out on the go:

1. Bodyweight Workouts & Yoga

One of the few larger essentials I carry with me is a travel yoga mat. It’s lightweight, foldable, and makes it easy to work out anywhere. Even if you don’t have a mat, a towel, soft grass, or a smooth surface works just fine.

Yoga & Pilates: Some days, I focus on stretching and strengthening through yoga or Pilates. It’s a great way to stay flexible and grounded while also taking a moment to be present.

HIIT & Bodyweight Circuits: When I want something more intense, I do high-intensity interval training (HIIT), tabatas, or bodyweight circuits. These are easy to find on YouTube or fitness platforms like iFIT, which I subscribe to for workout access anywhere.

2. Running & Walking

Running is one of the easiest ways to stay active while traveling. It requires minimal gear—a good pair of shoes and some headphones—and you can do it anywhere. Whether it’s along the beach, through a bustling city, or in a quiet park, running is great cardio and an amazing way to explore a new place.

If running isn’t your thing, walking is just as effective. Opting to walk instead of taking a taxi or public transport is a great way to stay active and see more of your destination. I always ask myself: Is this walkable? If a destination is within a reasonable walking distance, I’ll choose to walk rather than spend money on a ride.

3. Hiking & Biking

If you’re in an area with hiking trails, take advantage of them! Hiking is an amazing way to challenge your fitness while immersing yourself in nature. Many places offer incredible viewpoints and trails that let you experience the landscape in a unique way.

Biking is another great option—many hostels, hotels, and rental shops offer affordable bike rentals. Not only does it provide an excellent workout, but it’s also an efficient and eco-friendly way to get around. Instead of calling a taxi, why not bike to your next destination?