After my first trip to India, weighing in close to 195 lbs on a 6 foot frame, I made some drastic changes. By the time I returned to India 11 months later, that same 6 foot frame was carrying only 155 lbs. Five years later I’m hovering at a solid 165 lbs, and I intend to stay there. However, as any traveler can tell you, it’s challenging to maintain a workout routine while on the road. How do I stay fit while traveling? Check out my simple tips below:

How To Stay Fit While Traveling

Airports: Skip the lounge Sally! Using your hectic flight schedule as an excuse to hold off on beginning any exercise routine is pure laziness. Now I love a good trip to the buffet in the lounge, but I also love not having a muffin top when the pants get pulled on. Bring a rolling bag for your carry on baggage so you can roam the concourse. Skip the moving walkways to build up a good heartrate. Worried about sweat? Then slow down partner, slow down. Or better yet, duck into a restroom for a quick wet towel pat down at the sink. You did remember to pack deodorant in your carry on right?

Airplanes: Wanna kill your metabolism while at the same time loosing any interest to be active once you reach India? Then stay plastered to your chair my friend. For those of you determined to stave off unnecessary doldrums, squirm, wiggle, squeeze your buns, and move your body every time you can. Reserving aisle seats makes getting up for a walk a snap. Every hour or so, take an extended walk around the cabin. You’ll be surprised how many passengers are doing the same thing, and you can make nice with the flight attendants.

Keep hydrated. Eat light. Do you know how many calories are stuffed into those tiny meals?

Hotels: Indian hotels have made strides in recent years adding fitness centers to properties across the country. True, most of these hotels are 4 and 5 star so you’ll be paying more for the ease of access to treadmills and weights. Nothing kills the excuse not to burn calories more than an on-site gym. Ask the front desk about personal trainer services.

DIY travelers can hit the treadmill for 20, 30, 40 minutes of brisk walking. Or hop on the stationary bike for 20 minutes. Avoid the elevator, take the stairs. Even climbing one flight of stairs can go a long way in maintaining your commitment to exercise.

You can get also get a cardio workout simply by walking or jogging out the hotel door. Grab a city map from the front desk while asking about the neighborhood. Be sure to know of areas to avoid. Get out early enough to see kids stuffed into tuk tuk’s being dropped off for school or the vegetablewalla selling the morning’s fresh produce door to door.

In-Room Workouts: Yoga and pilates are perfect for on-the-go India travelers; they don’t require expensive equipment and routines can be done in the privacy of your room. Bring a yoga mat from home if space allows. If not, ask around for a nearby fitness store. A short tuk tuk ride might be all that separates you from a new mat. Countless DVD yoga/pilates programs and iPhone Apps are available online. This is my favorite way to stay in shape while on the road since it’s a part of my normal exercise routine at home.

Gyms: Locating a stand-alone gym in India is becoming increasingly easier. Do a quick internet search in each city your travels take you. Amazingly there are respectable fitness centers popping up even in the most rural of areas. Ask at the front desk of your hotel for nearby fitness suggestions.

Curb your excuses to skip the gym with a video workout program. FitnessBuilder, available as an iPhone App, features more than 5600 exercise images and videos. Great for beginners to intermediate, this app is like having a personal trainer in your pocket. The initial cost of $9.99 accesses hundreds of workouts with additional advanced programs available with lower monthly fees.

Parks: Ask your travel agent for accommodations near city parks. Mumbai, Delhi, Kolkata, Bengaluru, to name a few key cities, provide walking/jogging trails through beautiful landscaped gardens. Many of these parks require no entry fee, while some waive any fees during dedicated early morning or early afternoon hours. Timings typically coincide with low use times of the park due to high heat or sun exposure. Bring a bottle of water, slather on sunscreen, lace up your sneakers and get active. Oh, and skip the ice cream truck.

Yoga/Pilates Classes: Plastered right alongside the advertisements for Indian cooking classes and 30 day Hindi language classes are simple posts for yoga and/or pilates classes. Western tourist hill station destinations are a sure place to find such classes. Keep your eyes and ears open in other areas as well.  Cheap, frequent but not always easy to locate, tourists are the primary client of these programs. You’ll be sure to make new friends in the process.
 
 

Eat Smart: Take the fork out of your mouth doesn’t always apply in India, so let’s adjust it to take your fingers out of your mouth. Indians use food to celebrate everything from weddings to festivals. Multiple dishes spilling out of large pots signifies everyone will have enough for seconds. As a guest you will be expected to eat…a lot. Turning down food does not sit well so ask for small portions. Expect a good hearted ribbing about your weight in the process. It’s better to take what you can finish than to leave with wasted food.

Travelers have more control when dining out on Indian food. Avoiding rice can make a huge difference in calorie and carb count. Switch out doughy breads such as naan typically laden with butter or cheese (only for tourists) with simple, healthier staples like roti/chipati. Gravies seeping with oil can be skipped by asking for the same dish served “dry”. Often the flavor is even more pronounced with far fewer calories. Go vegetarian! Passing on meat during a trip to India is simple given a majority of Indians are themselves vegetarian. Veg and Non-Veg menus will kep you make easy meal choices.

Stay Hydrated: India’s heat can sneak up on tourists so always keep at least one big bottle of water on hand. Drinking water throughout the day not only helps curb your appetite, it will help your body run more efficiently. If you can get pre-chilled, cold bottled water, you’ll burn even more calories as your body works to warm up the cool liquid.