Stay Healthy While Traveling: Tips for Getting the Most Out of Your Vacation

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Taking time for a vacation provides a much-needed hiatus to unwind from our hectic schedules. However, a vacation can also feel like an invitation to let our diets and exercise routines fall by the wayside. Making healthy choices while traveling can enhance your overall experience and spare you from having to “recover” once you get home.

“Staying active and strong physically also helps keep you strong mentally, and being on vacation is no different,” Lorenz Perez, gym owner and certified personal trainer (CPT) told the Epoch Times.

By following a few simple guidelines, you can still enjoy your vacation to the fullest while ensuring you stay healthy in both mind and body wherever your travel plans may take you.

Tips for Healthy Eating

1. Try a wide variety of delectable foods rather than feast on them. Moderation is key.
2. Allow yourself one treat or dessert item a day then after that, opt for healthier snack items like fruits and vegetables.
3. Stay hydrated. Not only is it essential to increase your water intake in warm destinations, but it will also keep you feeling full.
4. Stock your hotel room with healthy snack choices. Removing the temptation to raid your room’s fridge between meals and activities will be easier on your waistline—and your wallet!

Tips for Staying Active

While En Route:

1. If you have the time, power walk to your airport terminal rather than relying on the tram or people movers to get to your departure gate.
2. Do mini crunches in the car or on a plane by lifting both knees to your chest while seated then repeating for several sets.
3. Do mini stretches in your seat like slowly circling your head, wrists, and ankles in both directions to keep yourself limber—and sane!
4. On especially long flights, do lunges up and down the aisles. You might get some looks, but they’ll probably secretly want to join you!

Once You’ve Arrived:

1. Opt for a quick, full-body workout requiring no equipment like jumping jacks, pushups, lunges, and planks. Use a fitness app like “7 Minute Workout” to help guide you.
2. Use your hotel pool for a quick half-hour swim or waist-high resistance walk through the water before lounging poolside.
3. Load up your backpack with essentials like water bottles, sunscreen, and healthy snacks to add additional resistance while you walk and explore.
4. Be adventurous. Get out of your comfort zone and try something new like hiking, kayaking, or surfing, allowing you to stay active while also making lifelong memories.

Tips for Mental Health

1. Schedule Downtime

Studies show that vacations can ironically be stressful, especially with the pressure to fill every second with an activity, which ultimately defeats the purpose of taking a vacation. Make sure to take some time to do nothing at all as well, allowing space for true rest.

2. Meditate Daily

Get in a good headspace by starting each morning with a quick meditation using an app like Calm or simply by inhaling and exhaling slowly as you count to 10 then repeating. In just 15 minutes or less, you’ll feel mentally refreshed and ready to take on whatever the day brings your way.

3. Gratitude Journal

Every day, write down at least five things you’re grateful for, being as specific as possible. Gratitude is the antidote to negativity and is also a creative way to chronicle your vacation adventures, which you can later look back on—hopefully with some fondness!

4. Minimize Expectations

The fewer expectations you have, the more room you leave for spontaneity, which is where the magic happens. That said, be honest with yourself about what you hope to get out of your trip. If there’s something you really want to see and do in your destination, then absolutely go do it. Balance is key.