How to stay fit while travelling: Practical tips for backpackers

When you’re on the road, your normal routine quickly disappears. The structure of work, gym sessions, and quiet evenings at home gets replaced with long-haul flights, partying hard, and overindulging on local food. Travel can be unpredictable, one day you’re stuck on a bus for hours, the next you’re out exploring a new city until midnight. If you’re someone who usually follows a workout schedule or sticks to a balanced diet, it’s easy to wonder how to stay fit while travelling. But even if you don’t have a strict routine at home, most of us still want to feel healthy, energetic, and strong enough to make the most of every adventure.

The good news? Staying fit on the road doesn’t have to be hard. Travel itself can keep you active and with a few extra mindful choices you can ensure that you stay fit and healthy on your journey.

How to stay fit while travelling (without even trying)

Travelling can be a workout in itself. From running to catch a bus, to carrying a heavy backpack to pounding the pavement in a new city. There are plenty of ways to stay fit and healthy while you are away without even trying.

• Sightseeing – Walking around exploring a new city can certainly rack up the steps. Even without trying I find I usually do between 20-40 thousand steps a day when I’m exploring a new place. Add to that running to catch buses, walking around looking for your accommodation or just wandering through the airport and you can quite easily stay fit while travelling without even trying. (Discover how walking compares to public transport and which one is best for exploring).
• Carrying a backpack – Lifting and carrying a heavy backpack around all the time can keep you fit and build arm strength as you are constantly lifting it onto your back or to putting in overhead lockers. The additional weight on your back also helps to burn extra calories when walking.
• Nights out – Dancing the night away isn’t just fun, it is a great form of exercise too. So, if you like to party, then just know that you are also helping to keep yourself fit.
• Physical jobs – Working or volunteering abroad can help earn you money while also keeping you fit, especially if you have a physically active job like fruit picking or hospitality.
• Travel to a hot country – In hot countries you are more inclined to spend time outdoors doing naturally active things like going for a swim in the sea or a walk. Whereas in colder climates you may be more tempted to curl up in front of a movie or sit in a café sipping on hot chocolate.
• Try new things – Travel lends itself to trying new things whether that is bungee jumping, horse riding or sandboarding. All these extra activities can help increase your step count, get your heart racing, burn calories and build muscle.

How to boost your fitness level with a little extra effort

If you want to go the extra mile, these are some additional things you can do while travelling to maintain or increase your fitness levels and to ensure you stay healthy.

• Sign up to a challenge – There are plenty of ways to turn travel into a fitness challenge while also pushing yourself out of your comfort zone. Undertaking a gruelling mountain hike, a multi-day trek, or a desert run can really push your body and give you a sense of achievement. Just ensure you are fully prepared and have undertaken adequate training for the challenge to avoid injury.
• Use accommodation equipment – Hostels and hotels have many amenities which you can use for free or a small fee. From on-site gyms, to yoga classes to renting kayaks and bikes, there is usually something you can use in your accommodation to help keep you fit while travelling.
• Book a walking or bicycle tour – Skip the coach load of people and join a walking or bicycle tour. It’s a great way to explore a new city and see sights which are normally inaccessible to vehicles. Plus, you are getting some fresh air and exercise. I find that when admiring the sites and listening to the guide talk about history, I rarely even notice that I’m working up a sweat.
• Pack small workout equipment – There are plenty of things you can take with you which won’t take up much room in your luggage but will help maintain your fitness while you are away. Items like a skipping rope, resistance band, or yoga mat can get you sweating without taking up much space in your bag. Just remember to be respectful of other guests if you are staying in shared accommodation. No one wants someone grunting or sweating next to them in a tiny dorm room. Likewise, if you have floors below you, then consider the noise levels for the people below if you are going to be jumping around. Ideally, somewhere like a park or the beach is a preferable spot for exercise without disturbing anyone else.
• Exercise for free with outdoor gyms – Exercise doesn’t always have to cost money. Often you can find basic outdoor gym equipment in public parks or at the beach. These simple set ups can be beneficial for backpackers who are on a tight budget. If you can’t find any equipment near you, then try other free exercises like running or sea swimming.
• Join a gym or exercise class – If you do have some extra money to spare and want to push yourself further then you could pay to join a local gym or attend exercise classes. This is ideal if you are going to be staying in the same place for a prolonged period and know you will be able to get the most from your membership. Alternatively, if you sign up to an international gym chain, then you can use their gyms all over the world. I personally have gym membership with Anytime Fitness not only because they are located near my house but also because they have gyms in over 30 countries around the world which I can use for free when I travel.

Healthy eating while travelling

Staying fit and healthy while travelling is not just about the amount of steps you get in or the number of calories you burn. It’s also about what you put inside your body and maintaining your body’s health. The food and drink you consume can have a significant impact on your heart and gut health and can either increase or decrease your risk of certain diseases.

• Cook fresh healthy meals – It’s easy for backpackers on a budget to stick to the classic cheap pasta and potato dishes, takeaways or microwave meals. While these are great every now and again when you need to save money, are in a hurry or don’t have access to proper cooking facilities, eating bland, starchy or high salt food over a prolonged period is not going to be good for your health. When there is access to a kitchen, try and cook some meals from scratch, incorporating fresh ingredients like fish, meat, fruits and vegetables to ensure your body is getting the correct nutrients. If you are on a budget, then stick to long lasting and cheap fruit and vegetables like carrots, apples, onions, or buy tinned or frozen fruit and vegetables. (Unsure of how you will be able to cook while on the road? Don’t worry we’ve got you covered with our post on How to cook while travelling: A budget backpackers guide).
• Control your drinking – It’s easy to get carried away with the alcohol consumption when travelling. Hostel nights out encouraging drinking, cheap deals on alcohol, or just having a drink for some courage to talk to people, are just some of the reasons you may drink more than normal when you are away. While a little bit is fine, too much alcohol can start having a negative impact on your body (and your wallet). Stick to just a few nights a week to drink or set yourself a limit on how many drinks you have, to avoid overconsuming.
• Supplementation – Taking additional supplements can be a good way of giving your body the extra nutrients it may be lacking when travelling. Lack of sunlight, poor diet, excessive sweating and a myriad of other factors can all impact your body’s natural balance. I am not an expert in supplements, and everyone’s bodies will be different so do your own research on which supplements will be best for you.
• Naturally eat less – One of the joys of travelling is trying new food and that can sometimes lead to overindulging. However, in my experience I find that if you are travelling for a long time, you can end up naturally eating less food than you might do at home. Hot weather, tight budgets, a busy schedule and limited access to snacks or high calorie food in remote locations may be some of the reasons that you consume less food. This can mean that you may eat less than you normally would without even trying. Ideal, if like me, you tend to snack a lot at home and perhaps eat more than you need. However, eating less is not always a good thing and you need to ensure that you are still fuelling your body correctly to ensure you are getting all the nutrients you need.
• Food may be healthier – A lot of Western countries (I’m looking at you America), have food which is packed with additives and excess salt and sugar. So, even something as simple as eating a slice of bread can mean putting a whole lot of nasty stuff into your body. Whereas many other countries around the world consume mainly whole foods and have a cleaner way of living. Therefore, you may end up naturally consuming less of the bad stuff and generally have a cleaner and healthier diet.
• Keep hydrated – Hot weather and lots of walking can mean that your body will need more fluids than normal. I suggest always having a refillable water bottle with you to ensure you stay hydrated. If your body needs a little bit of extra help, then you should consider rehydration or electrolyte powders which can be added to your drink to ensure your body stays functioning correctly.

Final tips for how to stay fit and healthy while travelling

• Workout before you travel – Travel can be hard on the body. From climbing up steep steps in Europe to the miles of walking around an airport. It can be very tiring, especially if you are not used to it. So, my advice would be to try and get as fit as possible before you travel to make your time away easier and less tiring. Start with walks in your local area with your backpack on your back. Get used to the weight and constantly lifting it on and off your back. Maybe find some stairs or hills to also climb up. Also think about what kind of environment you will be in when you are away. Are you going to a hot country? Will you be at altitude? Are you undertaking a gruelling multiday hike? The more you are prepared for these scenarios, the easier the trip will be on your body.
• Pack for your hobbies – Some of you may have hobbies or sports which you love and want to continue when you travel. If this is the case, then you may want to think about packing any equipment you might need to allow you to continue to do that hobby abroad. Are you a ballet dancer, then take your pointe shoes with you. Love to roller skate? Then is there a way of taking your skates with you? Are you a water baby who loves the ocean? Then think about packing a snorkel and flippers. Having the right equipment with you not only allows you to continue doing the thing you love, which will ultimately help you keep fit, but will also save you money because you don’t have to rent or buy equipment when you are away.
• Get other people involved – Working out alone can be boring. But the beauty of travelling is that you are always surrounded by lots of other likeminded people who are up for trying new things. So, get them involved. See if anyone wants to go for a hike or a swim or ask them if they know of any good classes in the area. It will be much more fun and motivating if you have someone else to share the experience with. (Want help to make friends, then check out 20 tips for making friends while travelling).
• Have some down time – When I first started travelling, I remember seeing a guy in a hostel who was just sat around all day watching TV. I thought what a waste, to come to another country only to stay inside and do nothing. But as the months rolled on, I started to understand why that man was relaxing. Travel is tiring and constantly hoping from place to place, exploring and meeting new people can be both a mental and physical drain. So, remember to take time for yourself and relax. Don’t always feel like everyday has to be non-stop as that’s how you can get burnt out.

Staying fit while travelling doesn’t have to be complicated or feel like a chore. In many cases, it happens naturally, whether that’s exploring a new city, hauling your backpack, or dancing the night away. Fitness can even become part of the adventure itself, from challenging hikes to spontaneous swims.

The key is finding balance: enjoying yourself while also making small, mindful choices that support your body. Simple habits like staying hydrated, adding fresh fruit or vegetables to your meals, or joining in on an active experience can make all the difference. Remember, taking care of your health on the road isn’t about restriction, it’s about keeping your body strong enough to fuel your travels. When you look after yourself, you’ll have more energy, avoid burnout, and make the most of every experience. After all, the longer you can stay fit and healthy, the longer you can keep exploring.

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