Last summer, I had an incredible adventure: a 10-day cruise in the Mediterranean. My husband and I vacationed with another couple and explored six different cities in Italy, Croatia, and Montenegro. In between the excursions, we took full advantage of the cruise ship experience—from non-stop meals and cocktails to spa treatments and evening entertainment.

But here’s the best part: we balanced it all out with plenty of walking, time-efficient workouts in the fully equipped gym, and lots of healthy fruit and veggies woven into daily indulgences. These small and simple hacks enabled us to avoid the “pound-a-day” commonly experienced by cruise ship vacationers.

So, if you’ve got a cruise planned—or just want to stay healthy while traveling—here are some simple ways to enjoy yourself fully without derailing your fitness.

1. Make the gym your friend

Most modern cruise ships have fitness centers that rival land-based gyms. With cardio equipment, weights, and sometimes even group fitness studios with panoramic views, you’ve got plenty of options.

Rather than a “I’m on vacation – why workout?” mindset, aim to reframe exercise as just part of who you are and what you do, regardless of location or circumstance. Try setting aside 30–45 minutes in the morning before breakfast to get a workout in. Not only will it start your day strong, but it also frees you up to relax and enjoy excursions without that nagging feeling that you have to get your workout in.

Check the daily schedule too—many ships offer spin, Pilates, yoga, and dance classes. Trying something new at sea adds fun and variety to your routine.

2. Walk, don’t wait

Cruise ships are floating cities, and just exploring can rack up steps. Take the stairs instead of the elevators—it’s an easy calorie-burner (especially on a 15-deck ship!).

When you’re in port, choose active excursions. Walking tours, bike rentals, or snorkeling adventures are great ways to explore while staying active. Even casual sightseeing can easily get you over 10,000 steps a day.

Don’t forget to tote your water bottle to stay well-hydrated, especially if you're travelling in hot and humid locations. How much water is enough? A good rule of thumb is to drink the same number of mL of water as your calorie intake. For example, an adult eating 2,000 cals/day should consume 2,000mL (2 litres) of water per day.

3. Use the pool (or the ocean!)

Swimming is one of the best low-impact, full-body workouts. Early mornings are the best time for pool laps before the crowds arrive. Some ships also offer aquacise or games like water volleyball for a social, fun workout.

And port activities often include kayaking, paddleboarding, or snorkeling for extra fitness, while soaking up the beauty of your destination.

We found seeking out a beach at the end of each port tour to be a fun way to cool off and beat the heat while adding a bonus bout of physical activity.

4. Eat smart without missing out

Food is one of the highlights of cruising, but it doesn’t have to undo your healthy habits. A few easy tweaks go a long way:

  • Start with produce. Fill half your plate with veggies and fruit.

  • Soup is another typical meal starter that helps to temper appetite. Choose bouillon or veggie puree-based soups over cream-based.

  • Limit the breadbasket along with swaths of butter. Choose whole grains for added filling fibre, and a lighter spread option such as oil with balsamic vinegar or pesto.

  • Choose lean proteins. Grilled fish, chicken, or plant-based options balance heavier dishes.

  • Watch the drinks. Cocktails and specialty coffees are sneaky calorie bombs. Alternate with sparkling water or mocktails.

  • Pick your indulgence. For example, enjoy dessert or pizza, but not both, at every meal.

The key is moderation—not restriction. You can absolutely savor the cuisine without going overboard.

5. Sleep is non-negotiable

With so much to do on a cruise—shows, socials, late-night buffets—sleep can be the first thing to go. But without rest, energy and mood suffer, making it harder to stay active.

Aim for 7–9 hours each night. Bring earplugs or an eye mask to block hallway noise and light. Skipping that midnight buffet is sometimes the healthiest choice you’ll make all trip.

6. Try mini workouts

If the gym feels like too much, don’t underestimate short bursts of movement. Ten minutes of bodyweight exercises in your cabin—push-ups, squats, planks, or yoga stretches—adds up. Even dancing at the ship’s nightclub counts!

Think of fitness as something you weave into your day rather than a formal workout you need to schedule.

7. Balance indulgence with mindfulness

Vacations can trigger the “all or nothing” mindset—either working out obsessively or not at all. The sweet spot is balance. Move daily, eat mostly healthy, and then fully enjoy those special cruise treats guilt-free.

Don’t forget your mental wellness, too. Take time to watch the sunrise, journal, or simply breathe in the salty air on your balcony. Self-care comes in many forms.

8. Find accountability

If you’re traveling with others, team up to stay active. Go for group walks, sign up for fitness classes, or challenge each other to take the stairs. Accountability makes it fun—and you’ll create memories while keeping each other motivated.

The bottom line

A 10-day cruise doesn’t have to equal a 10-pound weight gain. With mindful choices, a bit of movement each day, and plenty of balance, you can enjoy the best of both worlds—indulgence and good health.

For me, the cruise was proof that you can sip the cocktails, eat the gelato, and still come home feeling strong and energized.

So next time you’re packing your bags, don’t forget to tuck in your sneakers right alongside your sandals. Staying fit at sea is all about balance, enjoyment, and setting yourself up for success.

Ready to build more balance into your next vacation—or even your everyday routine? Start by choosing one healthy habit you’ll commit to this week. Maybe it’s a morning walk, an extra serving of vegetables, or a 10-minute mini workout. Small steps at home make it even easier to stay consistent when you travel!