Sam Wood; Travel and How It Affects Your Health

Travel is one of life’s greatest pleasures and something I’ve been lucky enough to experience quite a bit throughout my life.

I travel a lot for work and with years of experience; and not always pleasant ones, dealing with the stress of airports, planes and hotels, I’ve put together a list of fitness tips to help you ensure your health doesn’t take a hit whilst travelling.

Pack and prepare:

I get it, the free snacks and drink trolley offerings can be tempting. They’re not always the best for your waistline or digestive system so I always recommend packing your own meals and snacks when flying long-haul. Most of us can survive a short-haul flight without a snack but if you get hangry (like me), then grab a handful of nuts, some air-popped popcorn or a homemade bliss ball and you’re good to go. This doesn’t just mean food. I also love to pack a resistance band and sliders with me when I travel. They’re light-weight, super versatile and perfect for a hotel room workout.

Get some sleep:

Jetlag can throw your body into a complete frenzy, making it all the more difficult to make healthy choices. I like to get straight onto the local time, never skip a workout and eat as fresh as possible, as soon as possible. Where possible, pop an eye mask on and get some sleep on the plane. Ear plugs also come in handy!

Do your research:

If you’re a gym junkie, why not book a hotel that has some kind of training facility? If you’re staying somewhere without a gym, do some research on local training facilities to get you out of your comfort zone, meeting new people and adding some excitement to your trip- all whilst keeping you active. Lots of gyms and studios have free trials or low-cost intro offers which are perfect for short-stays.

Burn with your body weight:

Even if you don’t have any travel equipment there are so many different exercises you can do using your own body weight, the options are literally endless. An example of a great body weight workout that you can do anywhere is:

  • Burpees
  • Push-ups
  • Squat Jumps
  • Mountain Climbers
  • Split Lunge Jumps
  • Alternating Shoulder Taps
  • Bicycle Crunches

Complete each exercises with 40 seconds on and 20 seconds rest and repeat the circuit 4 times. For a new, dynamic workout every day just pick a different set of exercises.


My favourite thing to do while travelling is to explore on foot. I always get straight into the timezone of where I am, so I’ll set my alarm for around 8am in the morning and head off on foot to explore my surroundings. You see so much more this way than you will peering out the window of an Uber.

Practice moderation:

I know it can be easy to get caught up in the excitement of travel and I understand that when exploring a new city or country you will want to try the local cuisine. No matter where you are though, I do encourage you to do your best to enjoy everything in moderation. This is especially important when on holidays, believe it or not holiday calories do count.

Remember, it doesn’t matter where you’re travelling to, there are always great ways to exercise whilst on holiday. Hire a bike and take a ride through the city, it’s a brilliant way to explore the streets and see things you wouldn’t normally see from a car, or on a bus and you get a daily does of exercise in the process.

Want to know more about Sam Wood and what he does? Click here.

Sam Wood

Sam Wood; known for his debut in The Bachelor Australia in 2015, is a successful Entrepreneur and a well known Health & Fitness Trainer, who has recently launched an online fitness program called 28 by Sam Wood. This program is designed to help people become a better version of themselves, through the use of a healthy eating plan and enough exercise.

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