How to Stay Fit on a Cruise (15 Easy Tips!)

You probably won’t lose weight on a cruise vacation. But you need not gain several unwanted pounds, either. Major cruise lines like Royal Caribbean offer all sorts of options for health-conscious cruisers. Want to know how to stay fit on a cruise? Follow these 15 easy tips to avoid gaining weight at sea!

Travel Mamas and Grownup Getaways sometimes receive compensation and/or hosted travel and sample products related to blog posts. This story may include affiliate links for which we receive a small commission at no extra cost to consumers. As an Amazon Associate, we earn money from qualifying purchases.

1. Limit trips to the buffet.

Royal Caribbean’s tantalizing buffet restaurant, Windjammer, features an array of cuisines from all around the world. There are stations for everything from appetizers and pasta, to carving stations, desserts galore, and much more.

Tempting as all this is, you’re more likely to overindulge when options are plentiful. You may only be trying small bites of this and that, but it adds up fast. So, limit yourself to just one serving rather than returning for seconds and thirds.

Or, opt for a cruise ship restaurant meal or eat in in the Main Dining Room. A fantastic option for lunch on some Royal Caribbean ships is the Park Café. This small venue features a limited selection of lighter choices like salads, soups, and sandwiches.

2. Make use of the ship’s fitness center.

Keep up your fitness routine during your vacation. Set yourself up for success by packing your workout clothes and athletic shoes. You’ll feel less guilty when you order crème brûlée for dessert if you worked up a good sweat earlier in the day.

The ship’s fitness center provides a great opportunity to burn calories and build muscles. I was pleasantly surprised by how many cruisers made use of the fitness center on my Royal Caribbean Wonder of the Seas cruise. Still, it was easy to find available fitness machines, stationary bikes, stair steppers, free weights, and treadmills.

You’ll be pumped to know some fitness classes are included with your Royal Caribbean cruise. Sign up for Pilates, yoga, spin classes, sculpting sessions, and more via your online Cruise Planner or once onboard. You’ll find a running track on all Royal Caribbean ships so you can walk or jog off those cruise calories, too.

3. Exercise outdoors while at sea.

If cruise ship gyms aren’t for you, then there are options for cruisers who prefer exercising outdoors.

Take in the ocean view while circling the walking track on the top deck by the pools. If you don’t mind short pool lengths, you could get in the water to swim laps, too. Pools will be too crowded later in the day so first thing in the early morning is the ideal time to squeeze this in.

Alternatively, head to the onboard sports court for games like basketball, volleyball, and tennis. There are often tournaments during sea days to add to the fun.

4. Load up at the salad bar.

When you give in to the lure and convenience of the cruise buffet, start at the salad bar. Fill up on lettuce and other vegetables, fresh fruit, lean meats, and seafood. Beware of fatty or carb-laden salad bar foods, though, like bacon and potato salad.

Salad dressings are often packed with fat, so use them sparingly. Or choose a drizzle of olive oil and vinegar or squeeze of lemon instead.

After you’ve filled your belly with healthy options, you’ll be less likely to indulge in temptations like deep-fried foods, red meat, and sweets.

5. Take the stairs.

Climbing up and down the stairs is a great way to burn calories onboard a cruise ship. There are often lines for the elevators anyway. Vow to march the stairs throughout your cruise vacation unless you’re toting luggage (or wearing very high heels). When considering how to stay fit on a cruise, this is one of the easiest methods.

6. Invest in a step tracker.

Before setting sail, purchase a step tracker. This will help motivate you to increase how much you walk during your cruise. I personally love my FitBit Versa. Additionally, Apple Watches include step tracking. Or, get an affordable Amazfit Band.

7. Split dessert.

You can get pretty much whatever you want while cruising with Royal Caribbean. This is a dangerous proposition for us cruisers who want to look good in a swimsuit on the ship’s pool deck. Keep yourself in check by splitting decadent desserts and other treats with your travel companions. Your waistband will thank you!

8. Choose low-calorie drinks.

It’s super fun to sip fruity drinks on the beach or poolside while cruising. But did you know those tasty tropical drinks are packed with calories? A frozen drink like a pina colada can contain up to 650 calories. Meanwhile, a margarita can serve up to 850 empty calories!

Avoid these excessive liquid calories. Instead, stick to low-cal beverages. Royal Caribbean offers refreshing alcoholic drinks like 100-calorie Truly Hard Seltzers in flavors like pineapple, lemonade, and black cherry. Beer lovers could order a 64-calorie Bud Light. For teetotalers, Coca-Cola Zero and Diet Coke offer fizzy flavor with zero calories.

It’s important to stay hydrated while cruising, too. Alcoholic drinks and caffeine can lead to dehydration. Quench your thirst by ordering naturally zero-calorie bottled sparkling or flat water with a lemon or lime. Keep a water bottle at hand throughout your cruise.

9. Don’t take the tram.

Your Royal Caribbean cruise may include a visit to their private island destinations, Labadee in Haiti or Perfect Day at CocoCay in The Bahamas. Instead of boarding the complimentary trams, hoof it. In addition to burning calories, you’ll discover more island charm and come across more gorgeous photo ops.

10. Fill up on fiber.

Sure, pastries are plentiful on cruises. But so are healthy food options like fruits and vegetables. Fiber-rich foods help diners fill up and stay full longer. Plus, a high-fiber diet will help your digestive system avoid the dreaded traveler’s constipation.

Fiber-Rich Foods to Eat on Your Cruise

• Berries
• Avocados
• Whole grains like whole-wheat bread and oatmeal
• Apples
• Pears
• Oranges
• Dried fruits

11. Swap out high carbs.

The easiest way for many of us to avoid gaining weight is to ditch the carbs. Swap out refined carbohydrates like mashed potatoes, pasta, and white rice in favor of extra veggies or a side salad. Skip the bread basket, too.

12. Pick active shore excursions.

When on dry land in ports, steer clear of passive driving tours. Instead, sign up for a walking or bicycling tour when possible. There are lots of active excursions like guided nature hikes, stand-up paddleboarding, horseback riding, kayaking, snorkeling, zip-lining, and more. 

13. Pack your own protein-filled snacks.

Enticing mid-meal and late-night snacks like pizza and ice cream abound on cruises. Keep yourself on track by packing your own protein-filled snacks. Save your splurges for meals instead.

Like fiber, protein keeps bellies full and cravings at bay. Think protein bars, trail mix, cheese crisps, and dried meat snacks. Below are some of my favorites.

Healthy Snacks to Pack

• Whisps Cheese Crisps
• ParmCrisps
• LaraBars (Blueberry Muffin and Chocolate Chip Cookie Dough are delish!)
• Kind Nut Bars
• Sahale Nut Snacks
• Orchard Valley Harvest Trail Mix
• Jack Link’s Beef Jerky (My husband’s go-to travel snack)

14. Fill sea days with active fun.

Rather than spending all your time on sea days in the ship’s casino or hot tubs, seek out active entertainment. Challenge yourself to conquer the rock climbing wall, available on all Royal Caribbean ships. Or give surfing and boogie boarding on the FlowRider a go. Many Royal Caribbean ships also offer mini golf courses and table tennis. Some modern cruise ships even offer ice skating rinks with open skate times!

Options vary from ship to ship, but all Royal Caribbean Cruises offer nightclubs where you can hit the dance floor to boogie into shape. Want a little help with your steps? Look for group classes in salsa, hip-hop, swing, or ballroom on the Cruise Compass daily schedule.

15. All things in moderation, including moderation.

Did you know that 61% of travelers gain weight during their vacations? The good news is weight gain is not inevitable while cruising.

Small choices go a long way. You’re better off hitting the gym and then treating yourself to a daiquiri poolside than throwing all good habits away while sailing.

You deserve to let loose and enjoy, too. As the famous Oscar Wilde quote goes, “All things in moderation, including moderation.” So, make better choices most of the time, and then decide how you want to splurge. As with most things, balance is key to optimum enjoyment!

Book Your Royal Caribbean Cruise

Ready to set sail with Royal Caribbean? Book your cruise now directly with Royal Caribbean or read ship reviews and look for Royal Caribbean cruise deals via Cruise Critic!

Learn More Cruise Hacks

Traveling with your sweetheart? Check out the most romantic things to do on a Royal Caribbean cruise.

Indulge in delicious drinks with this list of the best cruise mocktails.

If traveling with children, then be sure to read our tips for cruising with kids.

For those curious about river cruises, discover what it’s like to sail the Rhine River with Viking River Cruises.

Discover what essentials to buy for a cruise for less stress and more fun at sea.

Save These Healthy Cruising Tips

For future reference, save this list of the best ways to avoid extra calories, make healthier choices, and avoid gaining weight during your cruise. Simply pin the image above to Pinterest. I hope you’ll follow Travel Mamas on Pinterest while you’re at it!

Do you have any questions or tips on how to stay fit while on a cruise? Let us know in the comments below!

I am not a medical professional, but I have linked to trusted health sources throughout this blog post. Check with your doctor before making any significant diet or exercise changes.

My husband and I were hosted aboard the Wonder of the Seas during its inaugural sailing. I will not receive any monetary compensation from Royal Caribbean related to this story. All opinions are mine, as always.

Sharing is caring!