Top Tips for Staying Fit While Traveling
When on holiday, your fitness routine can easily stray, and travelling can put our bodies through a lot with time zone changes, long layovers, and packed schedules. That’s why celebrities like Katy Perry and Lady Gaga have turned to personal trainer and Fitbit ambassador, Harley Pasternak, to keep them in shape while on the go.
Here are Harley Pasternak’s top (celeb-approved) tips to help you maintain your fitness routine while you travel.
1. Focus on Sleep
Sleep can be a challenge when you are in a different time zone or sleep environment. That’s why Pasternak recommends travelling with a sleep tool kit. “My tool kit includes an eye mask, earplugs, an app on my phone for White Noise, CBDmedic cream (so my lower back arthritis doesn’t keep me up all night),” he says. “Plus, my Fitbit Versa is an easy way to track how well you’re sleeping and can help you get back to a more consistent bedtime routine upon your return.” Additionally, avoid drinking too much alcohol, especially on activity-packed days, as it will impact your ability to fall asleep.
2. Balance Your Plate
Monitoring exactly what you’re eating while on vacation shouldn’t be a top priority; holidays are for indulging. Instead, focus on creating a balanced plate for most meals. “Each meal should be loaded with fiber, healthy fat, and quality protein,”says Pasternak. “Fill up on the right foods, and you’ll be less likely to overeat on refined carbohydrates and deep-fried foods.”
3. Pack Healthy Snacks
A good rule to follow to avoid hunger-induced poor food choices is to bring snacks. “Pack healthy snacks to eat while you’re on the go instead of purchasing processed foods,” he adds. “When I travel, I usually carry packets of almonds and cashews, which keep me fuller for longer – that way I’m making smart decisions and don’t give in to sugary snacks that aren’t fulfilling.”
4. Walk, Walk, Walk
The simplest and most effective way to maintain your fitness while on holiday is to walk. “Instead of taking Ubers or Lyfts everywhere, walk to see the sights or to your meals throughout the day,” advises Pasternak. “It’s an easy way to not only get your steps in but enjoy the scenic views of your destination.” You can also enhance your step count while waiting for your flight. “Instead of opting for another episode of Netflix, take laps around the airport to help keep your step count up and your blood flowing.” The goal? Aim for at least 12,000 steps a day.
5. Always Have Breakfast
Recent research suggests that skipping breakfast can adversely affect your heart health. Moreover, it sets the tone for how you’ll eat throughout the day. “To save time, I try and order my breakfast the night before each day so that it wakes me up in the morning with a knock on my hotel door,” says Pasternak. “That way there’s no excuse for missing it.”
6. Stay Hydrated
With all the activities you’ll be doing, it’s easy to get dehydrated. Remember to pack a reusable water bottle and keep it topped up throughout your travels to avoid dehydration. “After getting off a flight, especially, I lean towards an electrolyte-filled beverage like a Propel to rehydrate,” states Pasternak. Additionally, try to minimize your intake of salty foods and caffeine while on the airplane, as they can severely impact your hydration status.
7. Have a Hotel Room Workout
Even if you don’t have access to a gym, there are plenty of exercises you can do in your hotel room. “In addition to walking, there are several ways you can get a good workout in the comfort of your hotel, including body weight exercises,” explains Pasternak. “Examples include hip thrusts, reverse lunges, pike planks, Supermans, and push-ups to challenge most of your body’s muscles. Try completing three sets of 20 repetitions of each exercise.”
Another option is to bring easy-to-pack workout tools like slides and TRX straps. “Whenever I travel, I always bring these two with me,” he adds. “They are great to use in your hotel room and allow for exercises that hit your entire body. Slides are excellent for pipe planks and prone hamstring curls, while the TRX suspension straps are unbeatable for back rows, jump lunges, and hamstrings.”
8. Cut Yourself Some Slack
Remember, you’re on vacation! Therefore, don’t stress if you stray from your typical diet and fitness regimen. “Do the best you can given the circumstances you’re in,” Pasternak advises. “Last month, I was on a 16-hour flight and didn’t meet my step goal and had very little access to healthy food. I didn’t beat myself up over it. Some things are out of your control.” The key is to get back to your regular healthy routines once you return home, without letting a few days derail your positive momentum.
