Key Takeaways
- I’m not a healthy guy. OK, I am a very healthy guy when I am home in my apartment with my juicer, kitchen, and nearby Whole Foods. On the road, it’s a
- Even with the high expectations and goals I set for myself a few years ago, I’ve failed at maintaining a healthier lifestyle on the road. While I make
- To try to change that, I met up with my friend Steve Kamb, the legend behind Nerd Fitness, a site dedicated to helping nerds stay fit. Steve travels a
Last Updated: 7/8/23 | July 8th, 2023
I’m not a healthy guy — at least not consistently. OK, I am very health-conscious at home: I’ve got my kitchen, my blender, and easy access to fresh groceries. On the road, it’s a different story.
Even with clear goals and good intentions, I’ve struggled to maintain energy, sleep, and nutrition while traveling. I still overindulge, skip workouts, and default to convenient (but unhealthy) meals.
To improve, I spoke with Steve Kamb — founder of Nerd Fitness and a seasoned traveler who’s mastered balancing movement, nutrition, and adventure. His insights helped shape actionable, realistic strategies for staying fit without sacrificing the joy of travel.
My Interview with Steve
For deeper travel and fitness guidance, check out our full interview with Steve — packed with practical routines, mindset shifts, and real-world examples from his years on the road.
If you want proven techniques for building sustainable habits — both at home and abroad — this video is an excellent starting point.
7 Tips for Staying In Shape While Traveling
1. Make Healthy Living on the Road a Priority! Yes, you DO have time to exercise — you just need to claim it. A 20-minute bodyweight routine in your hotel room or hostel requires zero equipment and delivers real results.
Here are simple, effective exercises you can do anywhere — indoors or outdoors:
- Jumping jacks
- Push-ups
- Sit-ups
- Burpees
- Lunges
- Squats
- Stretching/yoga
Even five minutes gets your heart pumping and builds consistency. Where there’s intention, there’s opportunity!
2. Walking for the Win! Prioritize walking whenever possible. It’s the most authentic way to experience a destination — you’ll notice street art, local rhythms, hidden cafes, and everyday life that buses and taxis rush past. Plus, it’s free.
Not sure where to start? Join a free walking tour — most cities offer them daily. These 1–3 hour strolls combine cultural insight with thousands of steps, making fitness feel effortless and engaging.
3. Playgrounds and Parks Use Google Maps to find nearby green spaces — many parks feature pull-up bars, parallel bars, or open areas perfect for calisthenics. No equipment? Use swing sets, sturdy tree branches, or benches for dips and step-ups.
Also explore platforms like Meetup.com for local fitness groups. Cities often host weekly runs, sunrise yoga in the park, tai chi circles, or even plogging (jogging + litter pickup). Try something new — slacklining, parkour basics, or outdoor strength classes — to keep motivation high.
4. Diet Is 80% of the Battle As a budget-conscious traveler, you may be cutting food costs — but skimping on nutrition undermines long-term energy and immunity. Consider modestly increasing your food budget to include protein, vegetables, and whole grains.
Cook with fellow travelers in hostels — split ingredients for a shared, nourishing meal. Adapt to local cuisine: choose markets over fast food, opt for grilled proteins and seasonal produce, and hydrate well. Plant-based travel is easier than ever — and often more affordable and sustainable.
You don’t need perfection — just awareness. One indulgent meal won’t derail progress; consistent patterns will define your health.
5. Do the Best You Can Ten minutes of movement beats zero. A short walk after dinner counts. A single healthy meal resets your momentum. Progress isn’t linear — it’s built through small, repeated choices. Focus on consistency, not flawless execution.
6. Employ the “Never 2” Rule Miss a workout? Fine — but don’t skip two days consecutively. Eat poorly once? Balance it with your next meal. This simple principle prevents isolated slip-ups from becoming entrenched habits. Momentum matters more than perfection — keep the chain unbroken.
7. Have Fun! Say yes to spontaneous adventures, late-night conversations, and local festivals. That’s the soul of travel.
Just return to your rhythm quickly afterward — hydration, movement, and mindful eating help you bounce back without guilt or fatigue. With practice, balance becomes second nature — and your travels become healthier, more energizing, and deeply rewarding.
