Looks like Italy treated you well!

When people hear you are moving to Italy for six months, they may tell you that the Italian language and a new perspective on life are not the only things you will be gaining. Overtime, people jokingly ask whether or not Italy has started to show on my waistline. I guess I can’t blame them for wondering as I have been living in the country that basically invented pasta, pizza and gelato - not exactly a healthy combination.

Constant travel while being exposed to so many new foods does make it hard to stick to any sort of workout regime or balanced diet. Yet, with a little extra planning and motivation, it is definitely possible. Check out these tips aimed at helping you to continue feeling healthy without missing out on all the amazing dishes these countries have to offer.

1. Run solo in the city

While it can be difficult to find the motivation to lace up while everyone is still sleeping and get out for a run, you’ll be glad you did as you stumble upon parts of the city you may never discover otherwise. In addition to improving your fitness, running also provides the opportunity to return to some of your favourite spots without having to sacrifice other “must see” items on your list.

One of the best runs I have ever had was in Salzburg, Austria. The clouds were a menacing grey that morning. With the threat of rain hanging over me, I quickened my pace, determined to explore the many paths darting in and out of the forest behind the castle. As my lungs grew sore, I stopped to catch my breath at one of the many lookouts, astounded by the panoramic view of the mountains and town below.

So set that alarm and hit the pavement to give yourself a healthy start to the day, both physically and mentally as you experience the city during that early morning stillness.

2. Bring your workout to the park

If running simply isn’t your thing, or you’re getting bored of it, head for the park for some circuit training using only your body weight. Despite not having dumbbells around, your arms and legs are plenty for helping you to retain or build muscle mass. Parks are a great place to do this, as they offer wide open spaces, generally with a soft patch of grass for you to get down and do some push-ups or core work.

Try the workout below if you happen to find yourself near a park. Complete each set three times.

Warm up:

10 minute jog.

Set 1:

• 20 bodyweight squats;
• 20 walking lunges;
• 30 mountain climbers;
• 50 High knees.

Set 2:

• 15 push-ups;
• 20 plank walks;
• 20 V-sits;
• 1 min plank.

3. Just try it!

Don’t deprive yourself of going into the many bakeries and ordering some international desserts.

In Italy, many are shocked out how trim they all seem to be despite the presence of gelato, pastry shops and pizzeria’s on what seems like every street corner. The secret is in the amount or quantity they are consuming. You will notice that scoops of gelato are about half the size of what is being served at the Dairy Queen drive thru (for those of you who don’t know Dairy Queen, it is a popular fast food chain, specializing in frozen treats in the US and Canada). Even the big corporations have adapted to the Italian serving size, as a regular McDonalds McFlurry in Italy would be considered a snack size in Canada and the US. Similarly, pastry shops are mostly filled with bite sized portions making for guilt free treat.

It’s all about moderation and while fitness and health are important, you also need to enjoy your life, so go ahead and put a little sugar in it.

4. Hit up the outdoor markets and fruit stands

Even though the smell of freshly baked breads and cakes can be torturous as you walk through the streets of Europe, outdoor markets, with their impressive display of fat, juicy and colorful fruits may just have you craving an apple instead of a brioche.

Outdoor fruit markets are generally budget friendly options as you can purchase just a snack or an array of foods to cook up later, saving you a dinner out.

For those of you craving greens after a few days of what may feel like a marathon of eating, also check out the fruit and vegetable shops located in many areas throughout the city.

5. Track your steps

Unless you’re headed for the more beachy areas, Europe is definitely not a relaxing holiday as you venture to each corner of the city trying to pack in as much as possible in a short amount of time. As the temperature rises and the crowds grow larger, exhaustion sets in making the bus, metro or even a taxi much more tempting.

While certain areas are just too far, try to walk as much as possible. You would be surprised at the amount of ground you will cover, with some of my trips totally 50 km’s over the course of a weekend!

One way to motivate yourself to walk is by downloading a step tracker app on your phone or wearing a Fitbit, a watch like device that not only track steps but calories burned, heart rate and even the number of hours you’re sleeping. Setting a step goal for the day and exceeding it can leave you wanting to reach an even higher goal the next day.

Not only is walking a great low impact exercise, it also allows you to wander into as many cool boutiques, meat and cheese shops as your heart desires rather than blowing right past them on the public transit.

6. Do the active tour

Many cities offer a variety of walking and biking tours. You can also find excursions, with some major centres being located close to a national park or lake offering several hiking trails. For instance, during my time in Zagreb, Croatia, I decided to go to Plitvice Lakes National Park, a two and half hour bus ride from the city. The idea of walking in Plitvice Lakes National Park is especially appealing in areas where there are few people as your eyes will immediately be greeted by cascading waterfalls, aqua marine colored lakes and striking plant life.

There’s nothing like returning to your room and collapsing on your bed after a day of wondering through the forest under the hot sun.

7. Look for a recreational sports team or check out your exchange school gym

University gyms may not offer a whole lot of equipment options, you will likely find some treadmills, stationary bikes and weight machines. While taking your workout outside is often preferable and more fun than having to run on the spot for 30 minutes, it’s a good place to go when the weather gets bad.

You can also contact the athletics or sport department of your school to inquire if there are any football, basketball, etc. teams that you could join, helping you to stay active while also allowing you to meet new friends.

Throughout my time in Europe, I have often struggled with feeling guilty for eating some of the heavier, but must try foods. As exchange students, we are often made to feel self-conscious as we do not want to return home, only to receive comments on how well our host country treated us. Yet, an important part of engaging in a new culture is trying all their specialty dishes, as food often plays an integral role in their way of life. So stop the guilt, get out there and try things, while also making sure to take care of your body more often than not.

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