There’s no need to slow down when you’re in the fast lane of life. Staying fit and healthy on the road may sound like tall order but, with the right insight, it doesn’t have to be. From creative workout solutions to choosing the healthiest options on the go, getting to and from your destination in one piece just got easier. Read on and discover the top health and wellness insights for staying fit on the road.
1. Conquer Staying Fit on Your Next Trip
Gone are the days of sacrificing your fitness goals, when you go on vacation. Now, we have all the tools from daily reminders to calorie-counting apps and fitness trackers—so staying healthy and fit can even be part of the travel experience.
Here are four tips for staying in shape while still on the go:
- Pack personal workout equipment, such as jump ropes and resistance bands.
- Turn your down-time into fitness-time. E.g. instead of lounging in your hotel room, take a walk or jog around the city.
- Read the local guide book and check out what outdoor activities and gyms are in the area.
- Incorporate physical activity, such as swimming or hiking, into your travel plans.
By no means, should vacation prevent you from staying fit. Be sure to plan ahead with travel snacks, drinks, and activities to help refuel and re-energize during your adventures. It’s all about staying proactive and motivated.
By prepping ahead and having a plan, you’ll be sure to break a sweat even while taking a break. Enjoy the best of both worlds and go home with lifelong memories and a healthy lifestyle.
2. Tips for a Healthy Traveler
Stay Hydrated
The most important factor in any travel plan is that your health is taken into account. Staying hydrated is essential to staying healthy while traveling. Carry a reusable water bottle and use it to fill up at water stations or buy bottled water at convenience stores. Avoid carbonated and sugary drinks, and opt instead for coconut water, herbal tea, and plain water to keep you feeling energized, and to avoid dehydration.
Keep Moving
When traveling, it is easy to get stuck in a sedentary routine. Keep your muscles active by walking more, taking the stairs, or utilizing on-the-go yoga exercises such as the downward-facing dog or the warrior pose. Taking regular peeks at stretching videos online can be extremely helpful in reminding your body how to move.
Eat Healthy
The temptation of fast food can arise when traveling, however, it’s important to try to eat healthy when away from home. The best way to ensure healthy eating habits when you’re on the go would be to pack some snacks and food in your bag. Here are some snacks that travel well:
- Dried fruit and nuts
- Granola bars
- Yogurt cups
- Homemade energy bites
- Fruit smoothies
- Veggie or turkey wraps
When eating out, opt for nutrient-packed options such as whole-wheat wraps, grilled chicken sandwiches, and salads. Furthermore, skip sugary treats or desserts and stick to fruits and herbal teas.
Stay Stress Free
Traveling can cause stress from packing or other worries. Minimize your worries and set yourself up for relaxation by planning ahead, carrying medication if necessary, and investing in travel stress management tools such as noise-canceling headphones, a yoga mat for stretching, and lavender oil for sleep. Lastly, it is important to always have a first aid kit at the ready if any minor illnesses or injuries appear during your travels.
3. Strategies for Staying Well During Travel
Travelling is an exciting time but it comes with a number of challenges to one’s wellbeing. After some pre-planning, you can arm yourself with the necessary strategies to keep yourself feeling healthy during the journey. Here’s how to feel your best during your travels:
Eat mindfully
Fuel your body with the right nutrition during the journey by eating plenty of fresh fruit and veggies as much as possible. Limit eating out to once or twice a day, and when you do eat out, opt for lighter meals such as salads, soups and wraps. Don’t forget to stay hydrated as dehydration can cause headaches and exhaustion.
Get organized
Organizing your time and getting the necessities sorted out ahead of time is a great way to start the journey off feeling relaxed. Prepare a list of activities that you’d like to pursue such as places to visit and attractions to take in. Make sure you also plan out transport options and accommodation arrangements.
Take time to relax
Schedule in some dedicated relax time during your travels. Take a break from sightseeing, take a day off and do nothing. Go for a leisurely walks in the park or head to the local spa for some pampering. Whatever you like to do to unwind, make sure you include it in your itinerary.
Exercise
Continue to exercise during your travels. Take advantage of hotel gyms, find a good running route, or pack some exercise gear to keep you active. Exercise has been proven to reduce stress, boost energy and will help you stay healthier during your travels.
Quality sleep
Poor sleep habits can harm your wellbeing and effect your energy levels and productivity during your time abroad. Combat jet lag with yoga, slow subdued activities during the day and take any opportunities for naps. Try to keep the routine you had at home by sleeping and waking up at regular times.
Stay connected
Traveling can be lonely, and have an effect on your mental wellbeing. Before you go away, make sure to stay in touch with those important your life, and schedule regular calls with your support network. It’s also useful to join any local groups or activities that promote connections with the locals and other travelers.
4. Maximizing wellness on the Move
When you’re constantly on-the-go, it can be hard to take care of your body. Whether we’re commuting, working, jet-setting, or just going about our day, staying healthy and well can be a challenge. Here are four easy tips to hold yourself accountable and maximize your wellness while you’re ‘on the move’.
Stick to a regular meal schedule. When you’re in an unpredictable environment, it can be tempting to reach for grab-n-go snacks and forget about meals. But having regular meal times that fit within your schedule can help ensure you’re taking care of your body and achieving optimal wellness. Make the effort to plan and prepare your meals, even if you’re eating on the run.
Remember to drink plenty of water. It can be difficult to remember to stay hydrated when you’re trying to multitask, but adequate water intake is essential to maintaining healthy cellular function. Keep a refillable water bottle with you and make sure you’re getting around 8 glasses a day.
Fit in a mini workout: Even just 10 minutes of exercise can give you an energy boost and help you achieve a greater sense of well-being. You don’t need a gym or a bunch of equipment—try taking a brief walk, doing some light stretches, or just taking a few minutes of your day to engage your core.
Take a breather. It’s essential to carve out some time for yourself when you’re on the go. Shut your eyes for 10 minutes, play your favorite calming album, or do anything else that makes you feel centered and mindful. Lastly, don’t forget to get plenty of sleep—aim for the recommended 7-8 hours for optimal restorative benefits.
- Stick to a regular meal schedule
- Remember to drink plenty of water
- Fit in a mini workout
- Take a breather
Taking care of yourself shouldn’t be a hassle while you’re on the move. Incorporating a few simple steps into your day can make all the difference and ensure your health and wellness remain top priority.
Traveling on the road can be a unique challenge for anyone trying to stay fit. With the right planning, it’s possible to make healthy decisions and keep yourself fit while you experience the world. Remember to listen to your body and stay consistent with your exercise and dietary habits, and you’ll be sure to make the most of every trip!