Traveling is a lot of fun; many people take this opportunity to take a break from their healthy habits, thinking that it won’t do any harm, and it will be easy to jump back into the swing of things once they get home.
However, giving up healthy habits on vacation can lead to a loss of previous fitness gains, potential weight gain, and feeling less energetic, but the impact is usually temporary unless it leads to a longer period of poor habits. It can also negate some of the health benefits of vacation, like stress reduction.
Abandoning healthy habits while on vacation can cause the loss of fitness progress that has been made, as muscle and cardiovascular fitness decrease with inactivity. It can also make you feel sluggish and less vibrant due to reduced energy. Let’s not forget that you will probably be indulging in more frequent, larger, and high-calorie meals, paired with sugar drinks that can lead to weight gain.
Staying Fit and Energized While Traveling
To stay fit and energized while traveling, try to focus on staying hydrated, staying active through explorative walking or participating in some local activities, and scheduling workouts in advance using bodyweight exercises or hotel amenities. Additionally, don’t forget to prioritize rest and sleep.
Focus on balance: Don’t try to be perfect. If you’re going to indulge, focus on enjoying new foods without completely abandoning healthy choices. A balanced diet is more sustainable.
Avoid the “all-or-nothing” mindset: Don’t let one day of poor eating turn into a week or more. If you have a “bad” day, just try to get back on track the next day.
Prioritize key habits: Even if you can’t stick to your full routine, prioritize things like staying hydrated and getting enough sleep. These simple habits can make a big difference.
Find an activity you enjoy: Instead of a grueling workout, find a fun, active way to explore your vacation destination, such as hiking, swimming, or walking tours.
Hydration and Nutrition
● Stay hydrated: Drink plenty of water throughout the day, especially during excursions, to help prevent dehydration and headaches. Bring along some electrolyte packets, which can be helpful.
● Limit caffeine and alcohol: Minimize caffeine, alcohol, and sugary drinks, as they contribute to dehydration and possibly disrupt sleep.
● Eat balanced meals: Try to focus on whole, fresh, nutrient-dense, fiber-rich foods. Avoid excessive snacking to help better regulate your energy and support digestion.
● Pack smart snacks: Try to remember to bring healthy snacks like nuts, protein bars, or fruit to have on hand to take on excursions for when your energy lags.
● Indulge smartly in moderation: Vacations present a wonderful opportunity to try new cuisine. The trick is to monitor portion sizes and balance meals. So if you had a big lunch, try to have a lighter dinner.
Fitness and Activity
● Incorporate walking: Walking is a fantastic way to get around and explore your destination. Try to aim for 30 minutes of brisk walking daily to get your heart rate up. Going on excursions is a fun way to get in those steps.
● Utilize your surroundings: Don’t forget to try and take the stairs, explore on foot, go on an exploring adventure, or use hotel gyms and pools if available.
● Do bodyweight exercises: If there are no gyms, bodyweight exercises like squats, push-ups and planks. Lunges can easily be done in your room or a nearby scenic park.
● Schedule workouts: It may be helpful to block out some time for exercise just as you would for other activities. Try a few online workouts back in your room.
● Stay active during transit: Walk around airports instead of using moving walkways, or take stretch breaks during road trips.
● Embrace local activities: Take advantage of your location to try something new. Join a dance or cooking class, go for a bike ride, or try hiking to get exercise while experiencing new things.
Rest and Recovery
● Prioritize sleep: Sleep is important. Try to make an effort to get enough rest to maintain your energy levels and aid recovery.
● Practice stress management: Deep breathing, yoga, or meditation apps can help you to overcome any stress and jet lag that you may be experiencing.
● Journal your adventures: Writing things down and reflecting on your experiences can help to keep you mindful and grateful. Plus, you can look back on this later on for some fond memories.
● Be flexible: Remember that you may not be able to see everything, and that is okay. You don’t need to be perfect, so try not to overschedule your days. Allowing for spontaneity can create unexpected fun, which can help to avoid burnout.
● Unplug: Many people live their lives as if their mobile device is attached to their hands. Take the time to be in the moment and unplug. Try to limit social media while on vacation to truly engage and enjoy yourself. You can post about your adventures anytime, enjoy what you are doing now, and live in the moment.
● Do nothing days: Make sure you plan some do nothing days. You do not have to have every day packed with activities. It is okay to say no. Take some time for yourself to casually stroll down to lounge at the pool, spa, or on the beach to soak in your surroundings while doing nothing but relaxing.
Travel Tips
If you can, try to find a place with a kitchen. Cooking your own food gives you more control over what you eat. Even having a small refrigerator can help you store healthier snack options.
Don’t forget to pack comfortable shoes. Walking around sightseeing is a great way to explore and stay active while having fun and burning off extra calories. However, it can be hard to enjoy a new adventure when your feet are sore.
Try to avoid the minibar, which is typically loaded with sugar and high-calorie options. Try going to a local farmers’ market or supermarket to get healthier options.
Pack nutrient-dense snacks to take on excursions and allow for flexibility in your plans to relax and take things in to avoid burnout.
Don’t skip breakfast; this meal can jump-start your metabolism and help you avoid overeating later on.
Summary
While vacations are meant to reduce stress, a return to unhealthy habits can undo some of those benefits. Maintaining your healthy habits while traveling is achievable through a combination of mindful eating, consistent movement, adequate hydration, and prioritizing rest and recovery. Planning ahead to include some healthy choices in your journey can be helpful.
The key is not to expect perfection and have some flexibility. After all, vacations are meant to be fun. Explore, try new things, treat yourself, enjoy this time, but don’t forget to take the time to relax and recharge.
This article was written by TJ Webber at the Worldhealth.net News Desk. WHN is a non-profit trusted source of non-commercial health information, and is the original voice of the American Academy of Anti-Aging, Preventative, and Regenerative Medicine
