How I stayed fit and healthy during my 5-day cruise

“Will I gain weight?” It’s a fair concern — all-you-can-eat buffets, long afternoons on deck, and limited workout options. On my last 5‑day Three Gorges cruise, I decided to test exactly how to stay fit while still enjoying every bite of river‑front dining. Here’s what worked.

The top deck of a Yangtze cruise ship is surprisingly large, and it’s often empty before breakfast. I started each day with a 20‑minute power walk — four laps around the deck equals roughly one mile, with the mist rising off Qutang Gorge as my backdrop. Most ships also offer complimentary morning Tai Chi sessions at 6:30am. Even if you’re not a morning person, that gentle stretch will wake you up without sweating through your clothes.

I packed a lightweight resistance band and a jump rope. The band lets you do rows, squats, and shoulder presses right on your cabin balcony — no gym needed. On days when the weather was too windy, I used the ship’s indoor fitness room. Most mid‑range cruises in 2025 have a small but decent gym with treadmills and stationary bikes. If yours doesn’t, stick to stair climbing: the stairwells from Deck 2 to Deck 5 are perfect for a quick cardio burst. I’d do three sets of stairs up and down before the breakfast buffet opened.

The buffets are tempting — roast duck, fried rice, spring rolls, French pastries. But I found a simple rule: fill your plate like a salad bar first. Take a small plate (not the dinner‑sized one), and load half with fresh greens or steamed vegetables. Most ships offer a cold‑cut station and a salad bar. Then add a quarter with lean protein — grilled fish, chicken breast, or tofu. The last quarter is for the indulgent stuff, like a spoonful of the stir‑fried noodles or a taste of the dessert.

I also learned to always ask for the “Western option”, which many ships now provide at breakfast: eggs, yogurt, whole‑wheat toast, and fruit. For lunch and dinner, you can usually request a steamed fish or grilled vegetables without the heavy sauce. The crew is happy to accommodate if you ask politely. Hydration was my secret weapon — I carried a reusable water bottle and drank at least two liters of jasmine tea throughout the day. It curbed my appetite for extra snacks and helped adjust to the humid Yangtze climate.

The shore excursions are where you really earn your evening meal. Most cruise itineraries include visits to Fengdu Ghost City, Shennong Stream, and the Three Gorges Dam. Instead of taking the cable car or shuttle bus, I opted to walk whenever possible. At Fengdu, there are over 300 stone steps leading to the temple complex — a perfect stair climb that gets your heart rate up. At Shennong Stream, you can choose the longer walking trail instead of the short boat ride. It takes an extra 30 minutes, but the views of the limestone cliffs are worth every step.

For the Three Gorges Dam site, I skipped the elevator inside the dam and used the public staircases. The climb isn’t huge, but it gives you a sense of the scale. And at Shibaozhai, the famous 12‑story pagoda, you can walk all 299 steps to the top instead of taking the modern elevator. I did that twice — once in the morning and again after lunch. My legs were sore, but I felt great knowing I hadn’t skipped a single workout.

After dinner, the temptation is to sit in the bar or watch the onboard show. I made a habit of a 10‑minute stretching routine on my cabin balcony — a few lunges, neck rolls, and hamstring stretches. The evening air over the Yangtze is cooler and quieter, and it helped me digest the meal and sleep better. I also found that taking a walk around the deck for 15 minutes after dessert prevented that heavy, bloated feeling. You’ll see other passengers doing the same — it becomes a casual social walk.

One more tip: bring a foam roller or a compact massage ball. I rolled out my calves and glutes every night after the day’s hiking. It made a huge difference in how I felt the next morning.

• Pack at least two pairs of workout shorts and quick‑dry shirts. You’ll want to wash one pair after a sweaty shore excursion.
• Download a simple bodyweight workout app or just follow the ship’s daily fitness schedule — most cruises now post a “Daily Wellness Program” on the bulletin board with times for Tai Chi, yoga, and morning stretching.
• Don’t worry about gaining weight. A 5‑day cruise is short enough that even if you indulge, you can easily balance it with walking. I actually came home feeling leaner because I was on my feet 5–6 hours each day during excursions.
• Visa tip for foreign travelers: You need a valid Chinese visa (L visa) before boarding. Some cruise operators offer visa assistance, but apply at least 4 weeks ahead. The best months for the Three Gorges are March–May and September–November, when humidity is lower and walking is more comfortable.

Staying fit on a cruise isn’t about depriving yourself — it’s about making small, intentional choices. The Yangtze’s stunning gorges and ancient temples give you plenty of reasons to move. Use them, and you’ll end your 5‑day journey feeling energized, not sluggish. Your body will thank you, and your photos will look even better.

— Alex Morgan, 15‑year international travel blogger