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How to Stay Fit Whilst Backpacking Through Vietnam


A person with a backpack walks through a bustling Hanoi city street lined with trees, colorful shops, and people, evoking a sense of exploration.

Your ultimate guide to staying healthy on the road – from Hanoi to Hoi An to Saigon and beyond!


Backpacking through Vietnam is an unforgettable experience. From the buzzing street food stalls of Saigon to the misty mountains of Sapa, the adventure is non-stop. But between the bánh mì binges, overnight buses, and bia hơi sessions, staying fit and healthy can be a real challenge.

At STAR, we believe fitness and travel can go hand-in-hand. Whether you're trekking, temple-hopping, or just taking in the chaos of Hanoi's Old Quarter, here are some practical tips to help you stay active, sleep better, and keep your energy up – without missing out on the fun.


Two smiling people in cone hats pose playfully on a lively street. Both wear backpacks; the background shows market stalls and vibrant colors. Walking around Hanoi
1. Move with Purpose – Even Without a Gym

You don’t need a full gym setup to stay active while travelling. Vietnam’s natural beauty is your playground:

  • Walk everywhere – Cities like Hanoi, Hoi An and Hue are walkable, and a morning wander can easily rack up 10,000+ steps.

  • Trek – Sapa and Da Lat offer stunning hikes that double as serious leg workouts.

  • Beach workouts – Nha Trang and Da Nang have long stretches of sand, perfect for sunrise yoga or bodyweight HIIT. Be sure to check them out early in the morning to see how the locals stay active!

If you're passing through Hanoi and missing structure in your training, check out the Just Visiting Hanoi services at STAR Kickboxing and Fitness. We offer day passes, short-term memberships, and friendly English-speaking coaches to help you stay on track without commitment.


2. Balance Your Bia Hơi

Yes, Vietnamese beer is cheap. Yes, it’s delicious. No, you don’t need to quit to stay fit – but moderation is key.

  • Alternate between beer and water, especially in the heat.

  • Save alcohol for after physical activity, not before.

  • Avoid sugary mixers and cocktails – go for lighter options like gin and soda.

And don’t forget: alcohol affects your sleep and recovery, so go easy if you’ve got an early trek or a Muay Thai class the next day.


Bowl of broth with grilled meat, chili peppers, and chopsticks. Warm, appetizing setting with a vibrant, inviting mood. Bun Cha in Hanoi
3. Eat Smart Without Missing Out

Vietnamese cuisine is naturally pretty healthy – it’s light, fresh, and packed with herbs, vegetables, and lean proteins.

  • Choose pho, bun cha, or goi cuon (fresh spring rolls) over deep-fried options.

  • Watch out for portion creep – street food is cheap and delicious, so it's easy to over-order.

  • Include fruits like dragonfruit, papaya, and mango in your daily diet – sold at every local market.

Top tip: look for places where locals eat – you’ll get fresher, more balanced meals.


4. Sleep is Your Superpower

Backpacker life can wreck your sleep cycle: long bus rides, shared dorms, and noisy hostels. But sleep is essential for your immune system, recovery, and mental health.

  • Bring earplugs and an eye mask – always.

  • Try to stay somewhere with air conditioning or a fan – it’s worth the extra few dong.

  • Limit screen time before bed and try reading or meditating instead to wind down.

Staying a few days in Hanoi? STAR offers early morning and evening group classes, perfect for fitting in training around your travel plans without sacrificing rest.


5. Beat the Heat and Air Quality

Vietnam is hot and humid year-round. In some cities, especially Hanoi, the air quality can also dip – which impacts how you train and recover.

  • Exercise early in the morning or after 6pm to avoid peak heat.

  • Use an air quality app (like AirVisual) to decide whether to work out indoors or outside.

  • Stay hydrated – more than you think you need. Add electrolytes if you’re sweating heavily.

If you're feeling sluggish or foggy, it might not be just travel fatigue – it could be the environment. Rest up or head to an air-conditioned gym like STAR where you can train safely.


6. Train Smart, Not Long

When you're short on time and equipment, a focused 60-minute workout beats aimless wandering around a hostel gym.

  • Try bodyweight circuits, skipping, or shadowboxing.

  • Download a few no-equipment workouts to follow.

  • Join a Muay Thai class for cardio, coordination and a massive mood boost.

At STAR in Hanoi, backpackers can drop into our Muay Thai, HIIT, yoga, and strength sessions. It’s a great way to stay fit, meet other travellers, and learn something new.


Final Thoughts

Travelling through Vietnam is an adventure of a lifetime – but you don’t have to let your health slide along the way. With a few simple habits, some balance, and a bit of sweat, you can return home stronger, fitter, and full of stories.

And if you're stopping by Hanoi, don’t miss out on the Just Visiting Hanoi services at STAR Kickboxing and Fitness – affordable, flexible, and made for our traveling friends just like you.


STAR Kickboxing and Fitness – 72 Xuan Dieu, Tay Ho, Hanoi

Keep moving. Stay strong. Enjoy the journey.




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