My Tips on Staying Healthy While Traveling

My tips on staying healthy even when you’re in a new culture or in constant motion.

One of the biggest challenges I came across when I first started traveling was how to stay healthy while living abroad.

Through setting simple goals for myself and focusing on the three aspects I find most important to a healthy lifestyle – food, exercise, and well-being – I think I’ve finally found the perfect balance that keeps me feeling awesome and happy, no matter where I might be in the world.


Food is something that is personal to most everyone. When you’re traveling and everything around you is different, it probably seems easiest and most comforting to stick to what you know.

Unfortunately, this usually means universal fast food and corporations, such as McDonalds or Starbucks. Food is one of the best ways to connect with the culture you’re visiting, and there are so many new flavors for your taste buds to try located throughout the world. It would be a shame to pass those up.

I’ve always lived with the philosophy of trying everything once – although the grilled tarantulas in Cambodia may even be too far for me. I’m not the biggest fan of spiders.

Working bartender hours, it’s sometimes hard to keep a balance of healthy eating in my life, especially with free beer constantly at my disposal and a free pub meal with every shift.

Luckily, I’ve learned how to reign in my self-control since starting work, and I’ve found a balance to my eating habits now that I’m used to the land down under.

The key I’ve found to staying healthy while traveling or moving abroad, is to take advantage of the local markets, such as the Queen Vic Market in Melbourne.

You’re able to find, not only organic and fresh food, but you’re also supporting local businesses. More often than not, you’ll also find the local specialties to the region you’re visiting at the market, and thus become even more immersed in the culture. Triple win.

The nice thing about markets is that they’re universal. Every place I’ve traveled, whether it’s the sprawling city of Paris, or the Tuscan countryside, has had a market of some kind.

And remember, don’t forget to splurge on your favorite foods now and then. For me in Melbourne, this includes dumplings and even Pie Face at times.

My general rule is to keep everything in moderation, even the food that may not be considered the best for you but makes you happy eating it.


Everyone likes exercising (or not exercising) in their own way. Although I love sports such as basketball and volleyball, you will never see me willingly want to go for a run or choose to run on a treadmill at the gym.

I would much prefer tackling a difficult hike outdoors and getting my vitamin D for the day. Depending on how long you’re staying in one place really decides what type of exercise will be at your disposal.

No matter if you’re constantly on the go or staying a little longer in one spot, public transport is a great way to stay in shape with walking to and from stops.

I’m within 2o minutes walking distance to my waitressing job at a cafe, as well as a few minutes away from the nearest tram stop. Add that to my love of walking just about everywhere in Melbourne to see the new art installations around town, and I probably walk at least an hour and a half every day.

street art

Having a daily routine or “on the road” workout that you stick to is also beneficial.

Since arriving in Australia, I’ve undertaken the goal of doing at least 300 sit-ups every morning when I wake up, and I stick to it. It’s easy when I dream about laying on the beaches of Thailand in a bikini. And a strong core is something I can always value growing up as a lanky, tall woman with balancing issues.

If you’re able to stay in one spot for awhile, be proactive about finding an activity you like and would want to sign up for. For instance, I love yoga. Recently, I emailed all the local studios in Melbourne and found out which ones do a work-study program.

Basically, I volunteer at the studio in order to get free yoga classes, and most importantly, I’m able to keep up my yoga practice while I’m on the road and only have a backpacker’s budget.

If you are more on the ‘different city every day’ boat, focus on the active and adventurous sightseeing activities. One of my favorite things to do in a new place is hiking or walking around a new city.

It’s one of the best ways to explore the natural settings around you, and it’s a perfect way to immerse yourself in natural beauty, find peace, and stress-free moments in the sometimes stressful life of traveling.

I also love taking bike tours when I get to a new city. It’s really one of the best ways to see a city. One of my favorite memories from Europe is still the bike tour I went on in Amsterdam, riding through Vondelpark and the beautiful canals on a misty afternoon.

Luckily, Australia is huge on nature reserves and gorgeous landscapes, beaches, and views. Southeast Asia is going to be even more of an adventure, trekking through jungles in Vietnam, learning how to surf in Bali, and getting my scuba certification in Thailand.

There are more than enough activities to keep me fit and active on a daily basis, and I’m sure that can be said for anywhere you travel in the world.


A strong mind and healthy well-being are key to a happy life. Again, for me, yoga has a huge impact on my psychological and physical well-being.

Don’t lose your passions and hobbies just because you’re traveling or constantly on the road and they’re not as easily accessible.

After a long week, when I get a day off, I like to just chill out at a cafe with a good book and coffee in winter, or lay on the beach during summer. Relaxation and simply taking a little time for yourself is just as important for keeping a healthy lifestyle while abroad.

Don’t lose contact with your loved ones at home, especially if you’re away for an extended amount of time. If you’re lucky enough to have internet connection, unlimited Skype minutes are only a mere $8/month for the country of your choice. Or you can use free phone apps like Facetime, WhatsApp, or Tango.

Music is another passion that keeps me happy and balanced. I’ve been lucky enough, or maybe it’s just because I live in Melbourne, to have access to a guitar at every place I’ve lived thus far. I also plan on buying a cheap ukulele when I get to Southeast Asia. And thankfully, I can write lyrics wherever I travel.

Even in foreign lands, remember your passions and the little things that make you tick. Find ways to still include them in your life abroad, or maybe even find new ones that are unique to the place you’re visiting.

It makes all the difference in your overall happiness, and acts as a way to ground you even when you’re thousands of miles away from home.

Mimi McFadden
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