Traveling is an integral aspect of our lives, serving as a much-needed break from the regular hustle and bustle. However, maintaining health and fitness during these adventures can be challenging. Here are six insightful tips from a certified personal trainer to help you stay healthy while savoring the joy of traveling.
1. Preparation: The Key to Healthy Travel
The first step towards healthy traveling is preparation. It’s crucial to plan ahead, especially if you intend to adhere to your fitness and nutritional goals during your trip.
Finding Fitness Facilities and Healthy Dining Options
Start by researching the fitness facilities available at your destination. Additionally, explore the dining options that offer healthy meals. Websites like TripAdvisor can be an excellent resource for this purpose.
Packing Portable Exercise Equipment
Consider carrying compact exercise equipment like suspension trainers, resistance bands, and the appropriate fitness attire. Such gear can help you fit in some exercise even when you’re on the go.
2. Staying Active While Traveling
According to a survey by Expedia, 53% of travelers believe that exercising while traveling is crucial. Moreover, emerging research suggests that physical activity can alleviate jet lag symptoms, aiding easier adjustment to time zone changes1.
Exploring Your Surroundings Actively
Incorporate physical activity into your sightseeing itinerary. Opt for hikes, beachside runs, local trails, or even Yoga and Pilates by the water. These activities not only keep you active but also provide a unique way to explore your surroundings.
Traditional Workouts and Online Fitness Classes
If you prefer traditional workouts, plan them in advance. Carry a list of bodyweight exercises that you can do in your hotel room. Alternatively, streaming Yoga or Pilates classes can also be a great option.
Embracing Local Fitness Culture
Consider participating in local fitness activities like dance classes, outdoor Yoga sessions, or calisthenic parks. Engaging in local cultural activities such as martial arts, fencing, or water sports can also serve as memorable and fun ways to stay active.
3. Making Healthy Food Choices
Making healthy food choices is an essential part of maintaining your wellness while traveling. Remember, one unhealthy meal or even a week of unhealthy eating will not derail your overall health or fitness goals.
Mindful Eating
If you’re traveling frequently for work, or want to feel your best during your trip, mindful eating is the way to go. Plan your meals and snacks in accordance with your current healthy eating regime. And remember, sometimes “good enough” is the best you can do.
Finding Healthy Food Options
Explore local markets, grocery stores with abundant fresh produce, and restaurants that focus on local, fresh, and whole foods. These places can offer healthier food options for your trip.
4. Managing Hydration
Hydration is a critical aspect of your health that must not be overlooked while traveling. Dry or humid conditions, forced air in transit vehicles can affect your hydration levels.
Carrying a Water Bottle
Ensure you carry a refillable water bottle, preferably one with a filter. Keep refilling it at safe water sources and ask for water on your flight whenever offered.
Replenishing Electrolytes
If you’re exercising or moving around in hot, humid climates, ensure you have adequate water and electrolytes. Proper hydration can prevent health risks associated with the loss of vital minerals, especially sodium, and potassium2.
5. Prioritizing Self-Care and Rest
Traveling can be exhausting, making self-care an essential part of your travel routine. Quality sleep, relaxation techniques, stretching, or meditation can help lower stress levels and maintain balance during your trip.
Ensuring Quality Sleep
Quality sleep can be challenging when you’re not at home. Earplugs and an eye mask can help create a conducive environment for restful sleep. Research shows that people tend to sleep more on vacation, which can reveal the amount of sleep your body needs to feel rested3
6. Maintaining Motivation and Accountability
Keeping up with your health and fitness routines while traveling doesn’t need to be as strict as when you’re at home. However, being consistent with your habits can enhance the likelihood of long-term adherence4.
Setting Realistic Goals and Tracking Progress
Set realistic goals, track your progress, and connect with a travel buddy or online community that encourages you to be active and have fun. Taking a break from intense workouts can sometimes be more beneficial than stressing over missed sessions.
In conclusion, maintaining your health and fitness while traveling can be challenging, but with the right mindset and proper planning, it’s achievable. View travel as an opportunity to explore new activities, cuisines, and experiences while maintaining a healthy lifestyle.
Footnotes
- Youngstedt, S.D., et al. Human circadian phase–response curves for exercise. J Physiol. 2019;597(8):2253-2268. doi:10.1113/JP276943 ↩
- Harris L, Braun M. Electrolytes: Oral electrolyte solutions. FP Essent. 2017 Aug;459:35-38. PMID:28806049 ↩
- Ferguson T, et al. How do 24-h movement behaviours change during and after vacation? A cohort study. Int J Behav Nutr Phys Act. 2023;20(1):24. doi:10.1186/s12966-023-01416-2 ↩
- van der Weiden A, et al. How to form good habits? A longitudinal field study on the role of self-control in habit formation. Front Psychol. 2020;11:560. doi:10.3389/fpsyg.2020.00560 ↩
