As a veteran fitness coach and bodybuilder with over two decades of experience, I believe that travel shouldn’t derail your fitness lifestyle—it should enhance it. I recently landed in Hong Kong for a short trip, and I want to share not only some first impressions of this vibrant city but also how to keep your nutrition, activity, and recovery on track while exploring a new place.
Immersing in the Culture: Hong Kong Arrival
After touching down in Hong Kong on a clear Friday morning in October, the energy of the city was immediately palpable. We checked into our Airbnb on the 17th floor of a compact high-rise on Hong Kong Island. Despite its small size, the unit was perfectly suited for the trip, offering sweeping views of the harbor and Kowloon skyline. It felt quintessentially Hong Kong: minimalistic, efficient, and perched above the hustle of the city below.
One highlight? The rooftop view. For someone who spends a lot of time under a barbell, heights aren’t usually my thing—but I couldn’t help stepping out onto the balcony to soak it all in. The urban density here is unreal, and there’s something motivating about seeing a living cityscape like that right from your window.
Staying Nutritious: Local Food Finds
Nutrition-wise, Hong Kong is a paradise if you know how to navigate it. One of the first things I noticed was the quality of the fruit—juicy pineapples, crisp watermelon, and the biggest golden kiwis I’ve ever seen. A high-fiber, vitamin-rich snack like this is perfect for travel, especially when you want to support digestion and hydration while exploring a humid city.
That said, indulgence has its place, too. Hong Kong’s bakeries are legendary, and I couldn’t resist trying a few iconic local treats. The egg tart—a custard-filled pastry with a buttery shell—was a standout, followed closely by a coconut tart with a moist, cake-like interior. These are higher in calories and sugar, but when you’re walking 15,000+ steps a day, you’ve earned a few treats. Plus, it’s about balance, not restriction.
I also sampled a pineapple bun, a misnomer since it contains no pineapple, but has a sugary crust reminiscent of the fruit’s texture. Best served warm with butter, it’s more of a comfort food than a macro-friendly snack. Still, it was a worthwhile experience.
Walking, Hiking, and Daily Movement
If you’re serious about maintaining physical activity while traveling, Hong Kong makes it easy. We set out on foot almost immediately, heading toward Victoria Peak—the highest point on Hong Kong Island. The incline was no joke, but it was an excellent form of functional cardio. Hiking builds leg endurance, works the posterior chain, and promotes mental clarity.
In fact, just exploring the city gives you an unintentional workout. From the network of escalators in Central (yes, the world’s longest outdoor covered escalator system) to countless stairways and winding streets, your daily step count climbs fast. We had a fun rule: use the escalator only if you’re carrying groceries—otherwise, it’s stairs all the way.
On our first day, even before training, I clocked nearly 8,000 steps before 2 p.m., simply by moving through the city.
Hong Kong’s East-Meets-West Fusion
One of the most fascinating aspects of Hong Kong is its mix of Eastern and Western culture. British colonial influence is still evident in the left-side driving, red double-decker buses, and widely spoken English. You’ll see European luxury brands beside traditional tea houses and Buddhist temples, a blend that gives the city a unique identity.
But don’t let the luxury malls and fine-dining facades fool you—there are plenty of authentic, budget-friendly eateries tucked into side streets. We initially stopped at a modern shopping center but opted instead for a more traditional Chinese restaurant near our Airbnb. The food was good, though a bit on the heavier side. My dish—chicken stir-fry with walnuts—tasted a lot like Westernized takeout. That’s why it’s worth doing some local research to find hidden gems with more authentic flavor profiles.
Recovery Matters: Prioritizing Rest
After walking, hiking, and sampling local cuisine all day, we were wiped out by early evening. That’s something I emphasize with my clients: recovery isn’t optional, especially during travel. Sleep, hydration, and nutrient timing become even more crucial when you’re jet-lagged and in a different environment.
We skipped the gym that night—sometimes the best move for your body is knowing when to rest. A solid night’s sleep set the stage for a strong training session the next morning. For fitness-minded travelers, this is key: schedule your workouts, but stay flexible and adjust based on energy levels.
Iconic Views and Natural Beauty
Victoria Peak delivered an incredible panoramic view of the city—cloud-kissed skyscrapers, winding roads, and harbor lights that stretched for miles. If you’re into photography or just love a good skyline, it’s a must-visit. Just be aware: the walk back down is steep. It’ll light up your quads and challenge your stabilizers. If your knees or back are sensitive, take it slow or consider the tram.
We also made time for the Hong Kong Zoological and Botanical Gardens, a tranquil, free-entry oasis that’s home to exotic lemurs, vibrant flora, and towering eucalyptus trees. It was a refreshing way to wind down after a long day of movement and sightseeing.
Final Thoughts: Fitness While Traveling
Day one in Hong Kong was the perfect mix of movement, mindfulness, and exploration. If you’re passionate about fitness, you don’t need to sacrifice your routine while traveling—you just need to adapt. Walk often, eat smart most of the time, indulge with intention, and listen to your body.
This city has so much to offer, from its vibrant culture and food to its built-in opportunities for physical activity. Whether you’re a casual lifter or a competitive athlete, Hong Kong is a place where staying fit and making memories can go hand-in-hand.
Stay tuned for my next article where I dive into the training session we hit the following day, complete with a full back and biceps workout breakdown, travel-friendly pre-workout nutrition, and tips for getting in an efficient lift abroad.
Until then—stay strong, stay curious, and keep moving forward.
