Staying in Shape Abroad

If you are like me, into fitness and keeping in shape, then the thought of exercising while traveling has probably crossed your mind.  You think to yourself that you want to workout, but then say because it is too difficult or inconvenient you will just wait until you get home.  This does not have to be so.  Keeping fit abroad requires a degree of determination.  It is not something that is easily attained by everyone, but at the end of the day, it can be done.

I will explain here my method for staying in shape abroad.

To start out, you are likely going to lose some of your fitness level while traveling, especially if you are backpacking for an extended period of time.  It just comes with the turf.  You will be eating less or more infrequently, and possibly drinking more alcohol, two things that do not lead to a healthy lifestyle.

Realistically though, if you just want to stay in shape, think about how much you walk when traveling.  I know at least for myself, I walk far more than I walk when at home, and in turn I have lost weight each time that I have traveled.  But what about those who want to maintain some of their muscle mass.  Here is my formula.

The first and most obvious solution if you will be staying in one place for an extended period, then you could join a gym.  However, it will be difficult to do this if you are changing cities every few days.  For that situation you are going to have to improvise.

Step 1: Find and locate which resources are available to you.  Is there a local park with gym equipment (i.e. a pull-up bar, area for sit-ups, and the like)? If so, you are in luck.  If not, what in your hostel, home, whatever, can be used as a weight?  Perhaps a heavy box, jugs of fluids, et cetera.

Step 2: Brainstorm things that you can do without weights standing where you are.  For example, lunges, body weight squats, push ups, crunches.

Step 3: Come up with a compilation of workouts based off of what is available to you.  Then, create a workout plan.  Choose, maybe 3-4 times a week, and go with it.  Make sure that you do not over schedule yourself thus you burn out.  Remember you are traveling, your energy levels are different, times, and schedules, are all different than they are at home.

Step 4: Execute. Hit the local park, do your push-ups and lunges, air squats, or whatever else that you have come up with.

A few side tips,

• I have noticed that circuits seem to be helpful when traveling. They keep you more focused on a quick and concise workout that gets you pumped but not exhausted.
• Diet is somewhat important when traveling, but do not stress like you would when at home.  Do your best with what you have.
• Large water jugs can be quite useful in working out abroad.  They can be used as curls, for squats, for chest presses, abdominal exercises, and other ones that you can come up with.