Staying fit and healthy while travelling can be difficult when you aren’t in one place for a long period of time to build a routine.

But don’t be disheartened, because it can be done! Here are my top ways to beat the bloat and stay fit & healthy while travelling.

1. Plan ahead & do your research

I love nothing more than embracing the local food and checking out the street food scene but sometimes I just crave a smoothie or a good feed from a health cafe.

I always do my research before a trip to find a couple of places near where I’m staying that offer healthy options – either through bloggers that I follow or HappyCow, an online restaurant guide for vegetarian, vegan and health food stores.

And od course there is also Instagram. It is such good source, and have found many of my favourite cafes through Instagram like this one in Melbourne.  health cafes on instagram, melbourn Australia, healthy fit travelling

Source: @wearecombi

2. Take your own food on the plane

With a bit of preparation beforehand you will be ale to enjoy some delicious and healthy food during your flight while everyone else will be eating the flavourless plane food and feeling bloated.

I usually make some bliss balls the day before my trip. Not only are these a great snack for flying they also do so well on hikes, after that gruelling fitness class or long bus trips. I will also fill a Tupperware snack container or two with nuts and seeds, make a healthy wrap or salad and pack a couple of pieces of fruit that don’t get squished easily (hint, not a banana!).

Remember to increase your H2O intake, the low cabin air humidity and drinking coffee and alcohol on board will lead to dehydration. Take a large empty water bottle with you and ask the flight attendant to fill it up for you, the little bottles you get offered every now and then just isn’t enough especially on those long haul flights.
Bliss balls, healthy fit travelling

See Jess’s top bliss ball recipes here.

3. Yoga

Whether it is in your hotel room, in a park or in a studio, yoga will help you to feel great after flying. Here are a few poses you can do without a mat.

a) Garland Pose or Hindi Squat
This pose can be done pretty much anywhere and is great for your lower back after sitting for hours in the small plane seats.

b) Sun Salutations
Sun salutations are my favourite!  A set of 12 asanas (postures) with two sets,  they are best performed on an empty stomach and in the morning. Think, mountain pose, downward dog, lunges and forward fold. It is also a great way to connect your breathe

c) Figure Four Pose
Standing figure four pose is great for tight hips and can be done standing or lying down.

d) Legs up the wall
If you find yourself with swollen ankles or calves after sitting down for a long period of time this will help to get the blood flowing and relieve fatigue as well as gently stretching the legs and lower back.

If you did want to find a class where you’re staying have a look at Yoga Finder, a directory of studios and instructors worldwide.girl in yoga pose overlooking beautiful ocean, healthy fit travelling

Yoga with a view at Rottnest Island, Western Australia

4. Get out in nature and go for a hike

Whether it is hiking a mountain, trekking through a jungle or casually walking along the beach, being out in nature is good for the body, mind and soul. Being outside for 20 minutes makes people feel more alive. How good does it feel to breathe in the fresh air, get out off the busy cities and just enjoy a beautiful sunrise or sunset, the sounds of the birds or the waves crashing on the shore.

Hiking healthy fit travelling

The view from the summit of Mt Batur, Bali

5. Exercise

Travelling can leave you tired and drained at times but the only workout you will regret is the one you didn’t do. Hotel rooms are great for doing body weight exercises. Think squats, lunges, push ups.

There are plenty of ebooks and videos online to give you inspiration for a workout. Use the hotel gym if there is one or hit up the local park and go for a run. Sometimes parks even have exercise equipment. If you are more into group fitness classes do you research and find a yoga studio or gym close by. Have a look for free fitness events in the city your are staying of girls at Free fitness classes healthy fit travelling

Just one of the many free fitness classes held in Perth during the summer.

6. Go cycling

One of my favourites ways to keep fit, cycling is so easy to do all around the world with different tours and local bike hire. Cycling is a great low impact exercise that anyone can do and it is also environmentally friendly. There are also several companies around the world that offer some fantastic cycling tours.

I cycled through Vietnam with Exodus Travels and it is still one of the best trips I have done. Cycling through small villages with the locals coming out to say hello, through bustling street markets and accomplishing that big hill is so rewarding and a far better way to see a country than through the windows of a bus.girl Cycling Rottnest, healthy fit travelling

Cycling around Rottnest Island, Western Australia

7. Learn to surf

As someone that grew up by the ocean I am always looking for some sort of water sport to do while travelling and surfing is my go to choice.  Not only is it fun, it is great exercise and the thrill that you get when you first stand up is so satisfying.

Girl Surfing in Bali, healthy fit travelling

Surfing at Kuta Beach, Bali

How do you stay fit and healthy when you are travelling? Share your top tips with us in the comments!