How To Stay Healthy On Vacation

Let’s chat health and fitness while traveling and how to stay healthy on vacation. No one wants to hear those words looped together but maintaining a healthy routine is essential while traveling.

To provide some background on me, I’m not a fitness junkie, nor a super healthy eater or have one of those awesome “don’t have to do anything but still have a fit body” like you see in social media. I’m a Latina and that comes with curves. I’m a foodie, dessert are my weakness, and I’m 4’11’ (149 cm), so any weight I pack, shows faster than taller people.

Prior to my #GirltakesMundo adventure whenever I went on vacation, I always seemed to lose weight, as I always opt to walk while exploring new cities. During my sabbatical, I easily average 6 -12 miles a day. Despite walking, I made some obvious mistakes in the beginning of my #GirltakesMundo sabbatical in 2017, which had me feeling bloated, seeing the weight gain and all around not comfortable in my skin.

This is when I knew I had to have a plan to stay healthy on vacation but still make the most of my travels, here’s how!


  • Drinking beer – I rarely drink beer but since it’s cheaper I was opting for this.
  • Eating after a night out – A habit I try not to have when I go out at home.
  • Drinking less water – At home, water is primarily what I drink.
  • Having a bad diet –  Eating more carbs, not cooking and not having enough veggies.
  • Not working out – Being on the road and not finding ways to move your body can take a toll on vacation.

In an effort to feel good in said skin and create a healthy balance while traveling, I implemented changes that were game changer during my first Latina solo sabbatical. See below some healthy travel habits of the hacks to stay fit while traveling.

Health & Fitness hacks for travelers


Breakfast – They do say it’s the most important meal of the day after all. Breakfast helps maintain your metabolism and prevent you from eating junk food while checking out sites. My breakfast usually consists of a fruit and yogurt or orange juice.

Salad A Day – I’ve started to incorporate eating one salad a day to help ensure I’m eating veggies and greens.

Vegetarian Meal – Eating less meat is never a bad thing so making at least one of your meals vegetarian I found to help while traveling. (UPDATE: Since this post, I have actually gone full vegetarian and have begun to incorporate more plant based meals into my day to day diet. It has helped tremendously while traveling despite this sometimes being hard while vacationing in certain parts of the world.)

Limit Sweets – Easier said then done but limiting sugar is healthy even outside of your travels. Still treat yourself from time to time while on vacation and do consider portion control.

Limit Carbs – Some carbs are good and they give you the energy to burn calories but you just have to be more mindful of the type of carb and how much of the bad carbs you eat. Some carbs can also tire you out which means less energy to want to maximize the time you are visiting places.

No Beer – Instead of going for the cheaper beer option, stick to ordering liquor such as vodka water, wine or champagne which has less calories. This helps as beer tends to bloat you more.


Stay Healthy On Vacation

When it comes to traveling, it’s easy to get caught up in the excitement of exploring new places and indulging in local cuisine. However, it’s crucial to prioritize your health and fitness even during your vacation.

Engaging in workouts while traveling, even short ones, say 20-30 min throughout your trip can help. Sure walking to see all the sights is a great way to stay active, but it may not be enough to offset the extra calories consumed.

By incorporating workouts into your travel routine, you can maintain your fitness level, boost your metabolism, and balance out the effects of indulgent meals.

Fitness On The Go Ideas
  • Hit a gym – many gyms offer day passes.
  • Go to a park – some parks have outdoor gym equipment
  • Swim – Beach, pool, any body of water that’s safe to swim in is fair game.
  • Hotel room exercises – You’d be surprised how much you can train in even the smallest of spaces.
  • Sights – Better yet, jog around the city or train in tourist sights #forthegram – take a peek at some of mine HERE.
Workout Tools for travelers

Apps like the “Nike Training App” provides tons of workouts which you can filter based off time, equipment and intensity. A quick YouTube search can also provide tons of content on quick workouts for travelers. Platforms like this have really changed the game on how I stay healthy on vacation and I practice these even at home.

Final Note

Follow this routine while traveling. If it can help this Latina continue to control and maintain her health while on my Girl takes Mundo adventure and at home, it can work for you.

And yes, indulge in the local cuisine, from the rich desserts to even the veggies to balance things out. And whether it’s a quick hotel room workout, a jog in the local park, or a yoga session on the beach, remember to stay active.

Prioritize your health before, during and after your vacation to stay in great shape.

Have your own tips to stay healthy on vacation? Share them in the comments below.

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