Staying Healthy & Active When You Live On the Road

​Staying healthy and active while you live a life of travel can be a challenge. We spend a lot of time sitting while we drive, hours at a time, and fast-food chains are quick to offer everything that is not healthy for you. Here are some swaps, tips, and trades that I have used to keep myself on track on the road.

The disclaimer: I am not a nutritionist. I am just a person who lives on the road and I’ve absorbed these tips from my own personal research along the way. You should always consult your doctor before making any changes to your diet or exercise routine.

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THE TWO PILLARS: DIET AND EXERCISE
The two things you need to monitor and make positive changes in on the road are your diet and exercise, or the food you eat and your physical activity. In a nutshell: eat the better choice, and try to move more often.

PILLAR 1: DIET

​FAST FOOD
Let’s face it, the cheapest, and most convenient way to eat on the road is fast food. Just because you have to eat at a fast-food chain does not mean you are incapable of making good choices there. Lots of restaurants now offer menus that list their calories in detail so you can choose the healthier option.

Some tips I use when I eat fast food:
-Eat a salad when available instead of a sandwich
-If you do eat a sandwich, eat a simple one (a single burger, a simple turkey) not the gigantic-topped-with-fries-double-decker-one
-Eat a sandwich without the bun (chicken breasts are great for this)
-Drink water, or tea instead of pop or soda (juices and lemonade contain as much sugar as pop)
-Try not to eat fries, (I know it’s hard) swap for a side salad or other option
-If you do eat fries, get plain ones and THAT is your treat (no desert for you)
-Instead of getting desert keep healthier sweet treats in the car (I’ve found I can easily curb my craving if I remind myself that I have a better snack in the car waiting for me)

GAS STATION FOOD
I love gas station food. Lots of times it is cheaper, faster, and goes through less hands than fast food. One thing to get in the habit of doing at gas stations is looking at the nutrition label. Look at the total amount of fat in an item, not the calories. If it has 10g of fat or more, it’s not a good idea, and you can find something better. Also look at the amount of sugar, there is so much “stealth sugar” in processed foods now, something you may think has low sugar could surprise you in a bad way. Get into the habit of looking at what is in your food so you can compare it to the other foods they sell and make the better choice.

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Foods I look for:

• Deli style sandwiches
• Salads
• Wraps or Lettuce Wraps
• Vegetables
• Fresh fruit
• Green Pea Pods
• Plain popcorn
• Boiled eggs
• Pickles
• Nuts
• Healthy granola bars or nutrition bars (not cereal bars)
• If I’m craving chocolate, I look for a granola bar with a chocolate drizzle

Drinks I look for:

• Water
• Unsweetened Tea
• Pure fruit smoothies (find the ones with no added sugar, where the sugar you are getting is good sugar from the fruit itself)
• Milk (plain not flavored)
• Coffee (creamer with no sugar)

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OK but not Best:

• Sunflower seeds (better than chips but they contain ALOT of salt)
• Sports Drinks (better than pop but they still contain a large amount of sugar)
• Jerky (better than pizza but they contain ALOT of salt)
• Cheese (in moderation, too much dairy can make you feel bloated)

Try to Avoid:

• Pop or soda, especially diet
• Potato Chips
• Veggie Chips/Straws (these have very little nutritional value, and are just mostly salt and starch)
• Candy
• Fruit chews (these have very little nutritional value and are mostly sugar)
• Pizza
• Sub sandwiches
• Fried Chicken
• Doughnuts and Baked Goods
• Ice Cream
• Hot Dogs

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PILLAR 2: EXERCISE

Staying active can be an exciting challenge, and a way for you to get creative during your journeys. Here are some ideas I have on how to stay active.

NATIONAL GYM CHAINS
These are a great way to stay active, if you sign up for a membership at one location, your membership goes national and you can use any gym you come across. Some examples are: Anytime Fitness, Lifetime Fitness, and 24-Hour Fitness.

LOCAL GYMS/YMCAS
If you are going to be in one spot for a few weeks, ask around, stop in the chamber of commerce, there may be a local YMCA or health park you could use on a short-term basis.

DROP-IN CLASSES
Lots of yoga and exercise studios offer one time drop-in classes. This means if you are in town for the weekend you can take one or two classes and pay as you go, you don’t have to be a long-term member to participate.

GO FOR A WALK/RUN OUTSIDE
If you are camping, chances are you have great access to paths and trails to explore. Otherwise, you could walk around the downtown area, or walk from your hotel to a nearby destination. (Always keep safety in mind, and if in doubt about the safety of your particular area choose a different option).

DO YOGA INSIDE
There are hundreds of free yoga videos on YouTube. Just pack your mat with you, or leave it in the car like I do, that way it’s always on-hand. Yoga or stretching videos are great to do in the hotel and could help you relax and unwind before bed.

HOTEL AMMENITIES
If your hotel has a pool or exercise room, use it!  

GET CREATIVE
Find new ways to stay active. Walk around a historic landmark or museum. Turn up the music and dance around in your tiny home. If homesteading at friend’s house in the country, offer to walk or jog to the highway to get their mail. Do push-ups or sit-ups during the commercial breaks as you watch your nightly shows. Park at the very last spot in the parking lot. Take the stairs instead of the elevator at the hotel.

There are lots of small “better” choices we can make every day while we travel and live on the road. I hope you find these tips helpful. If you have any questions or feedback to give let us know by commenting below.

Happy trails!

-Lisa “Story”

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