“I’ve been thinking a lot about travelling lately—mainly because I have quite a bit of it coming up over the next couple of months.”
As I wind down my consulting business, I’m travelling around the country to see some of the successful clients I’ve worked with over the years.
Not to sell them anything or start another project, but really just to say a quiet thank you for supporting me over the years, particularly during those times when the advice or direction we were taking together was slow to work.
I’ve also got a few trips overseas lined up.
So, naturally, my thoughts have moved towards something we’ve talked about before:
How do you keep up your fitness routine when you’re constantly on the go?
And perhaps more importantly, how do you eat reasonably well when your kitchen has been replaced by a hotel restaurant?
The routine disappears surprisingly quickly
When you’re at home, keeping a routine is relatively easy.
I know when I’m going to train, what equipment I have available and roughly what I’m going to eat.
Then you go away.
Suddenly you’re eating breakfast in a hotel, lunch might be a sandwich between meetings, dinner is in a restaurant and your normal exercise routine has disappeared somewhere between checking into the hotel and finding the nearest bar.
And if you’re travelling for a few days, that’s one thing.
If you’re travelling for several weeks, it can become a habit.
That’s when I think we have to be a little bit smarter.
My gym is going in the suitcase
One thing I’ve already got ready is my resistance bands.
They take virtually no room, weigh almost nothing and mean I don’t need a gym.
I’ll also have my trainers and some training gear.
I’m not planning to spend hours exercising in hotel rooms. That’s not realistic and, frankly, it’s not what travelling is about.
But 20 minutes of resistance exercises is better than doing nothing.
A few sets of squats, presses, rows, curls and other simple movements can give you a decent little workout.
And then there is walking.
Lots of it.
Airports, train stations, exploring somewhere new, walking into town rather than taking a taxi, getting out for half an hour after dinner.
It all counts.
I think that’s an important point as we get older.
Fitness doesn’t always have to mean “I’ve been to the gym.”
Keeping your body moving is important too.
Then there is the food
This is probably the bigger challenge.
I like eating out.
I’m not going away on holiday to sit in a hotel room eating boiled chicken and broccoli from a plastic container.
And when I’m travelling around the country seeing clients, I’m certainly not going to turn down a good meal because it doesn’t fit neatly into my normal eating plan.
Life is meant to be enjoyed.
But there is a difference between enjoying yourself and simply eating whatever happens to be put in front of you for two months.
So I’m going to try to make sensible choices most of the time.
Hotel breakfast is actually a good example.
Rather than automatically going for the cooked breakfast, pastries, toast and everything else on offer, I can make a few simple choices.
Eggs.
Greek yoghurt.
Fruit.
Perhaps some wholegrain toast.
Something with protein rather than simply loading up on carbohydrates because it’s there.
It doesn’t need to be complicated.
Protein becomes even more important
One thing I’m particularly conscious of when travelling is getting enough protein.
As we get older, maintaining muscle becomes increasingly important. That’s one of the reasons I’ve become much more interested in resistance training over the last few years.
But when you’re eating out regularly, it’s surprisingly easy to have meals that look substantial but aren’t particularly high in protein.
So I’ll be looking for sensible sources such as eggs, chicken, fish, lean meat, yoghurt and other protein-rich foods.
And yes, I’ll probably have a couple of protein bars in my bag too.
Not because I think they’re some sort of miracle food.
They’re simply useful when you’re travelling and suddenly realise that lunch is going to be another three hours away.
What about fats?
This is another area where I think we’ve made eating far more complicated than it needs to be.
Not all fats are the same.
When I have a choice, I’m looking for foods such as olive oil, nuts and seeds, avocado and oily fish.
Again, I’m not going to start analysing every gram of fat in a restaurant meal.
I’m simply trying to recognise the better choices when they’re available.
And then there’s alcohol, dessert and enjoying yourself
This is where I think the whole thing can become ridiculous.
If I’m on holiday and fancy a dessert, I’m having one.
If I’m sitting with friends enjoying a drink, I’m going to enjoy it.
I’m not interested in travelling halfway around the world and spending the entire trip worrying about whether I should have eaten something.
The trick, for me, is not allowing one indulgent meal to become an indulgent week.
Enjoy the meal.
Then get back to making sensible choices at the next one.
It’s about maintaining the habit
I think that’s probably the real secret to staying fit when you’re travelling.
You don’t need to maintain your exact home routine.
You just need to maintain the habit of looking after yourself.
If I normally train three times a week and manage two while I’m travelling, that’s pretty good.
If I walk more than I normally do because I’m exploring somewhere new, even better.
If I have a couple of excellent restaurant meals but make sensible choices on the other days, I’m happy.
I’m not trying to lose weight while travelling.
I’m not trying to become fitter while sitting beside a swimming pool.
I’m simply trying not to lose the good habits I’ve already built.
Perhaps that’s the real lesson after 60
We talk a lot about fitness after 60 as though it means following a perfect programme.
I’m beginning to think it’s more about adaptability.
Our routines change.
We travel.
We have holidays.
We have family commitments.
We go out for meals.
Sometimes life simply gets in the way.
The answer isn’t to give up on our health until we get home.
It’s to find another way of doing it.
For me, that means resistance bands in the suitcase, trainers ready to go, a few protein bars tucked away, making sensible choices when I’m eating out and, most importantly, getting out and moving.
And then enjoying myself.
Because that’s the whole point, isn’t it?
I’m 64.
I’ve spent enough years worrying about what I shouldn’t be doing.
These days I’m much more interested in finding ways to enjoy what I am doing while still looking after myself.
So, as I head off around the country saying my goodbyes to clients and then disappear off on a few overseas adventures, the resistance bands are packed.
The trainers are ready.
And I’m looking forward to the food.
I’ll let you know how I get on.
FAQ 1: What resistance bands are best for travelling over 60?
Lightweight, multi-resistance tube bands with padded handles and a door anchor attachment are ideal for travel. They take up virtually no suitcase space and allow you to adjust tension without needing heavy iron weights.
FAQ 2: How often should I do a resistance band workout while on holiday?
Aiming for 2 to 3 short sessions (15–20 minutes) per week is plenty to maintain muscle mass, joint mobility, and energy levels. While travelling, the goal is habit consistency and maintenance rather than intense progression.
FAQ 3: How do I eat healthy in restaurants without missing out on the experience?
Focus on smart defaults rather than strict restriction. Prioritise protein-rich breakfasts (like eggs and Greek yoghurt), stay well-hydrated, and use the “Rule of Two”—choosing two out of three indulgences (a starter/dessert, a drink, or a heavy carb) per meal rather than all three.
FAQ 4: Can resistance band workouts help prevent muscle loss as I age?
Yes. Resistance exercises provide the necessary stimulus to combat age-related muscle loss (sarcopenia) and support bone density. They offer a smooth, low-impact tension that is particularly friendly on ageing joints.
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