Traveling can be a fun and exciting way to experience new cultures, but it can also be challenging to maintain your health and wellness goals. It can be hard to stay healthy when you’re sightseeing and exploring a new place. It can also be tough staying in a place you are unfamiliar with and not having access to the same resources you’re used to at home.
Here are some tips on keeping up with your fitness goals while traveling or on vacation while keeping it fun and stress-free!
Plan Ahead
Know what you’re going to eat before you leave. This will help you avoid making unhealthy choices when you’re tired and hungry. If possible, pack your own food, so you have something healthy to eat on the go.
Choose healthier snacks when packing — choose items that are high in protein and fiber and low in sugar, like nuts, seeds, dried fruit, and whole grain crackers.
Limit Eating Out at Restaurants
Eating out is often not healthy and can be expensive. If this is unavoidable, you may choose a healthier choice like steamed dumplings. Dumplings are made with vegetables and shrimp or pork and are steamed instead of fried. They are a good source of protein and fiber and are low in calories. You can order this Chinese food from restaurants that offer take-out service.
Another healthier Chinese food option is soup. Soup is typically broth-based and can be filled with vegetables, tofu, and lean protein. Choose a soup that is not cream-based or made with MSG.
While this type of food is preferred, remember that you can make a great difference by choosing various dishes with different nutritional values. For example, chicken or beef dishes and vegetables are a good choice.
You can substitute fried dishes like sesame chicken with cashew or beef and broccoli. These dishes offer nutritional value not found in traditional dishes like lo mein, which are noodles soaked in oil, fat, and carbohydrates.
Drink Plenty of Water to Stay Hydrated
It’s important to drink plenty of water, especially when you’re in a hot climate or doing a lot of physical activity. Dehydration can lead to headaches, fatigue, and dizziness. Carry a water bottle with you to drink water throughout the day. Increasing your water consumption will also help to prevent constipation, which is common when travelling.
Make sure to drink bottled or filtered water instead of tap water, especially in developing countries.
Limit Alcohol Intake
While it’s tempting to drink while on vacation, alcohol can dehydrate you and make it difficult to sleep. It can also add empty calories to your diet. If you do drink, alternate alcoholic drinks like beer with water. If you can’t avoid alcohol and want to enjoy an occasional drink, there are lower-calorie options like light beer, wine spritzers, and a vodka soda.
Get Plenty of Sleep
Travelling can be exhausting, so make sure to get plenty of sleep. This will help your body recover from travel’s physical and mental stresses. If possible, try to adjust your sleep schedule to match the local time zone so you can avoid jet lag.
Get Some Exercise
It can be easy to become sedentary while on vacation, but staying active is important for your health. Try to do some form of physical activity every day. This doesn’t mean you have to go to the gym; there are plenty of ways to be active without breaking a sweat. Take a brisk walk or run, go for a swim, or take a yoga class. If you’re short on time, here are some exercises you can do in your hotel room:
- Jumping jacks
- Wall sit
- Squats
- Lunges
- Plank
- Calf raises
Wash Your Hands Often
One of the simplest ways to stay healthy while traveling is to wash your hands often. This will help to prevent the spread of germs and illnesses. Washing hands with soap helps reduce the risks of respiratory infections, eye and skin ailments, and diarrhea.
Promoting handwashing in a community has caused a 29% reduction in diarrhea in one particular study. This has also decreased diarrheal illness by 58 percent in people with weak immune systems. Hand-washing has also resulted in a 16-21% decrease in general population respiratory disease and gastrointestinal issues among schoolchildren.
So remember, hand washing is key to staying healthy while traveling.
Get Vaccinated
Make sure you’re up-to-date on all your vaccinations before traveling. Check with your doctor or travel clinic to see which vaccinations are recommended or required for your destination. Some of the most common diseases that can be prevented by vaccination include hepatitis A and B, influenza, and rabies.
Don’t Overdo It
Enjoy yourself, but don’t go crazy with unhealthy choices. Traveling is a great opportunity to try new foods and experiences, but don’t forget about your health goals. Balance is key, so moderation is the key to maintaining your health while on vacation.
It can be tough to stick to your fitness goals while traveling, but with a little preparation, it’s doable. By choosing wisely when eating out, bringing along healthy snacks, and avoiding too much drinking, you can stay on track while still enjoying yourself. And don’t forget to get plenty of sleep and exercise, which are especially important when you’re away from home. With a little effort, you can stay healthy while traveling and return home feeling refreshed and rejuvenated!
