Wander & Thrive in Van Life - Part 2: Physical Fitness
Van life undoubtedly offers incredible freedom, but it can also disrupt routines - especially when it comes to staying active. Without access to a gym or structured schedule, maintaining fitness and muscle mass might feel like a challenge. But fear not! With a little creativity and consistency, you can keep your fitness goals on track. In this guide, I'll share six practical ways to stay fit and strong while embracing life on the road.
Welcome to the second part of Wander & Thrive, my four-part series diving deep into the real-life challenges encountered by van lifers and nomads striving to maintain a healthy body and mind.
If you didn’t catch Part 1, which delved into the essentials of diet and nutrition, don’t worry! You can easily revisit it right here 👇
Georgina
Why is staying active important for nomads and van lifers?
Embracing the van life is exhilarating - but let's be honest, it can also wear you down, both physically and mentally. Keeping up with a solid fitness routine not only fortifies your body for lifting luggage, van equipment and all the other essentials but also keeps your spirits high.
Regular movement and strength training do wonders for your joints and muscles, ensuring they're limber and ready for action, while also keeping your mind sharp. This commitment helps stave off stiffness, combats back pain (those long drives can be brutal!), and elevates your energy levels.
Team this with the right nutrition, (as covered in Part 1 of Wander & Thrive), and you’ve got the ultimate foundation to take on whatever van life throws your way!
What are the unique challenges for van lifers?
The challenges can be as vast as the open road itself, varying with your location, season, travel frequency, and the size of your van. Let’s discuss the most significant hurdles.
First up: space. We know there's no room for a treadmill in your van! And attempting a HIIT session indoors? Yeah, it's not going to work (I've tried, it doesn't).
Plus, when you're cooped up in a tiny living space, movement can feel limited. There's no way you'll get your 10k steps from just pottering about the van. That’s why it’s crucial to carve out some time for daily activity, no matter what.
And let’s face it: after a long drive, a full day of work, or a dreary, rainy day, the motivation to venture outside can be pretty elusive. But it’s essential to push through and find ways to get moving!
How to Overcome These Van Life Challenges: 6 Simple Ways to Stay Active and Build Muscle While Living Van Life
1) Walk This Way
Want a simple yet powerful way to get some exercise in? Just lace up your shoes and start walking! Aim for at least 30 minutes each day - whether it’s on picturesque nature trails, buzzy towns, or even at a shopping centre. Find whatever works from your van park-up.
Walking is not just easy and free; it’s also a fantastic way to get your body moving and your heart pumping. Plus, you may uncover hidden gems in your surroundings. So forget about the destination - just wander and see where your feet take you!
2) Stretch It Out
Incorporating daily stretching while living in a van is essential for maintaining flexibility and well-being, especially since the confined space can lead to stiffness! This is particularly important during long working days in front of a laptop or after lengthy drives.
All you need is access to a bit of floor space and, ideally, a lightweight yoga mat. Spend 10 minutes holding a range of full-body stretches, such as ones like these:
- Cat-Cow Stretch: Wake up your spine and release tension in just a couple of minutes
- Downward Dog: A perfect way to lengthen your legs and stretch out your back after being cooped up for a while
- Seated Forward Fold: Let go of those tight hamstrings!
This 10-minute full body stretch by Yoga with Kassandra is an absolute favourite of mine. Simple to do, but very effective - a perfect way to start your day.
To help you remember to prioritise your stretching, set a reminder on your phone to take a quick stretch break every hour. You can even sneak in a few movements while waiting for your coffee to brew! Believe me, your body will thank you for it.
3) Embrace an Active Hobby
Why not combine fun and fitness? Find an active hobby that excites you! Whether it’s hiking, cycling, kayaking, or paddleboarding, these activities not only get your body moving but also stimulate your mind and ignite your passion for adventure.
Personally, I love hiking and being out in nature, so I cherish time outdoors. Hiking not only provides a great workout - it also offers an opportunity to connect with nature, discover stunning landscapes, and hit the reset button mentally.
4) Strength Training Made Simple
Did you know that maintaining muscle mass is key to overall fitness, stability, and bone health, especially as we age? However, you don't need to be pumping heavy iron with all the gym rats to keep your muscles active and toned.
Just carve out 15-20 minutes a day for bodyweight workouts which you can do inside your van. Think of simple moves like push-ups, squats, lunges, and planks. You won’t be lifting heavy, but trust me, you’ll be toning up! For an added boost, consider investing in resistance bands - they’re lightweight and easy to store.
5) The Great Outdoors
If you’re planning a road trip or a van life adventure, make it a point to seek out outdoor experiences. The whole idea of nomadic living is to explore, so embrace it! On your days off from work, challenge yourself to hike a new trail, swim in a freshwater lake, or cycle through charming villages.
If your destination has limited natural beauty, consider urban exploration: walk through local neighbourhoods, find parks, or cycle along riverside paths. A weekend in a new city offers plenty of walking opportunities exploring local attractions, museums and sights, or participating in a bike tour.
For a more immersive experience, try incorporating a goal - such as completing a multi-day hike or learning a new outdoor skill, like paddleboarding or rock climbing.
6) Create a Daily Routine
The secret to staying active is all about building a routine you can stick to. By incorporating three different forms of movement into your day, you'll start to notice some fantastic changes in both your physique and your energy levels within just a few weeks!
The best part? It doesn’t have to be complicated or time-consuming. You can achieve great results in just one hour a day, and here's how to make it work for you:
- Morning: Kickstart your day with a refreshing 10-minute stretch to awaken your body and mind
- Midday: Amp up your strength with 15-20 minutes of engaging bodyweight training that fits right into your lunch break.
- Evening: Unwind from a busy work or driving day with a brisk 30-minute walk, taking the time to enjoy your surroundings and clear your mind.
The Bottom Line: Staying Fit on the Road is Completely Possible
Maintaining an active lifestyle and preserving muscle mass while living the adventurous van life or travelling full-time is entirely achievable with the right strategies. By integrating exercise into your routine, being mindful of your nutrition, and using your surroundings creatively, you can stay strong and energized for every journey ahead. Start small, stay consistent, and enjoy the many benefits of staying fit on the road.
Up Next: Staying Balanced On the Road
While eating well and staying active are key to maintaining your physical health, let's not forget about the importance of nurturing your mental health and well-being!
In Part 3 of my Wander & Thrive series, I’ll uncover inspiring ways to keep your mind happy while embracing the freedom of van life or exploring new destinations.
Travelling can come with its fair share of stress, but with the right mindset and practices, you can turn those challenges into opportunities for growth. Get ready for some valuable tips on how to nurture your mental wellness as you embark on your adventures around the globe! Stay tuned! 😄
Comments ()