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Traveling can be an exciting and fun experience, but it’s also very easy to fall out of your healthy habits.
Fortunately, it’s completely possible to indulge in some of your favorite treats and stay fit and healthy – it just takes a little dedication and planning.
I’ve done a lot of traveling in the past year, so I wanted to share with you my top ten tips to help you stay healthy.
10 Tips to Help You Stay Healthy While Traveling
1. Pack healthy snacks
Airports and gas stations are notorious for unhealthy food options. And when you’ve just stepped off the plane after one long flight only to find yourself racing through the terminal to catch your next flight, or enduring a painful hours-long layover, it can be tempting to just grab a candy bar or a bag of chips.
That’s why I always try to pack healthy snacks with me whenever we fly or go on road-trips. I like being prepared and knowing I always have a healthy option in my bag. Some ideas for healthy snacks include:
- Air-popped popcorn
- Fruit leather
- Mini nut-butter packets
- Apples & bananas
- Dried fruit
- Homemade energy bites
2. Walk everywhere
There are various factors that go into how many calories you will burn by walking, but in general, it’s around 65 calories per mile for a 120lb person. And when you’re traveling, it’s also a great way to explore your destination and see things you might not have seen if you always took a cab.
When we were in NYC, we walked so much I thought my legs were going to drop off by the end of the day.
I have an Apple Watch which tracks your steps in the Activity Tracker – I love the Apple Watch for so many reasons, but I really love the activity tracker.
3. Stay hydrated
If you’ve ever been on a long-haul flight, you’ll know how tired, headachey, and parched it can make you feel. The reason? The relative humidity inside an airplane cabin is kept at between 10-15%. Given that the Sahara desert has a relative humidity of 25%, being stuck in an airplane cabin is basically a recipe for dehydration.
It’s recommended that you drink 8oz of water per hour while flying. An easy way to keep track of this is buy grabbing one of these water bottles with a time marker that’ll ensure you stay on track. (They’re also a good idea for everyday, too – it’s important to stay hydrated and most of us aren’t!)
Airplanes, airports and public restrooms are a breeding-ground for germs. To help avoid getting sick, take a small bottle of Thieves with you while traveling. If you’re not convinced of the germ-killing ability of Thieves, this article is incredibly in-depth and amazing.
5. Get enough sleep
A lack of sleep has been associated with a number of health problems, including a weakened immune system, high blood pressure, weight gain and mood swings.
Vacations and travel often mean late nights out, but making sure you get enough sleep will help you feel energized for the day ahead. If you have trouble sleeping while you’re traveling, try these fast dissolve Melatonin tablets.
6. Go grocery shopping
To avoid snacking on unhealthy snacks in the minibar or hotel vending machine, head out to the local grocery store and stock up healthy snacks.
Some healthy, portable snacks that don’t require a refrigerator include:
- Peanut butter
- Bottles of water
- Rice cakes
- Fruit leather
- Quick oats (if there’s a microwave in my hotel room.)
This helps to ensure that you always have healthy snacks on hand and you’re also able to whip up a quick, healthy breakfast.
7. Wholefood supplements
As much as you might have the best intentions, it can be difficult to eat healthy, nutrient-dense meals when you’re traveling. And let’s be honest, sometimes you just feel like splurging on a piece of New York cheesecake or a shrimp po’boy – calories be damned.
While there’s no replacement for eating fruits and vegetables, I always make sure I take my fruit and vegetable wholefood supplement. This floods my body with nutrients and bridges the gap between what I know I should be eating and what I am actually eating.
I take these everyday to keep me in optimal health, but they’re particularly important for traveling.
8. Don’t quit exercise
While you might not have the time, equipment, or desire to be sticking to your regular exercise routine while you’re traveling, it’s important not to quit exercising entirely.
Obviously, you’re not going to have the space to pack a set of dumbbells in your luggage, but resistance bands are an excellent, lightweight alternative. You can get a great full body workout using resistance bands and they take up next to no space in your luggage.
Alternatively, if you have a membership with Aaptiv, you’ll have access to hundreds of workouts 24/7, anywhere in the world.
9. Stretch, stretch, stretch
Who else loves the feeling of a good stretch in the morning? We all know that it feels good to stretch, but you might be surprised to know that stretching has a whole host of health benefits, including:
- Increases blood flow
- Helps to wake you up in the morning
- Improves fine-muscle coordination
- Relieves stiff muscles
- Decreases risk of injury
- Decreases stress levels
It’s particularly important to make sure that you stretch regularly during long haul flights. This will help to decrease the risk of deep vein thrombosis.
10. Eat breakfast
We’ve all heard that breakfast is the most important meal of the day, but this doesn’t seem to stop us from skipping it. In fact, studies have shown that more than half of all Americans skip breakfast at least once a week.
Eating a healthy breakfast every morning will jumpstart your metabolism, give you energy to power through the day, improve your cognitive function plus a whole host of other health benefits. It’s easy to eat a health breakfast while you’re traveling. Buy some bananas and quick oats and make oatmeal in your hotel room, pack some homemade granola in mini ziplock bags for road trips, or make some energy balls at home before you leave.
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