Traveling can be an incredibly rewarding experience. Going to a new place can take you out of your comfort zone and introduce you to the wonders of the world. However, long-term travel can also take a toll on your body and your mind. If you want to make sure that your trip is an enjoyable and healthy one, read on to learn how to stay healthy while traveling! Here are some top tips for not only preserving your wellbeing, but for truly thriving on the road.
1. Pack Smart for Healthy Travel
When you’re on the go, packing for travel is a delicate balancing act. You want to bring everything you may need, without ending up too overstuffed to move. As you prepare for your next adventure, consider how you can pack smarter for healthier travel.
Organize your Meal Plan
Bring ample snacks for your excursions! Stock up on fresh fruits, nuts, and nut butters for easy, nutrient-dense munching along the way. Planning meals in advance will help avoid resorting to unhealthy fast food during your trip. When you do need to eat out, look for balanced meals with proteins, complex carbs, and a range of veggies.
Prioritize Sleep
Your body needs rest for both short and long-term health. Plane flights and unsupportive hotel beds can be extremely restless, but a good travel pillow can give some much needed relief. Consider what will allow you to get the best sleep, whether it’s extra earplugs, blackout curtains, thicker blankets, or sleep masks.
Book Wellness Ahead
Take the guesswork out of healthy travel by researching ahead. Look for restaurants and tourist highlights nearby that offer healthier eats and meaningful experiences. If you’re into physical fitness, find gyms and yoga studios that offer classes in the area. Cultivate intentional and restorative vacation planning by investing in wellness during your journey:
- Startup food tours to explore local cuisine
- Luxurious spa treatments for mid-vacation indulgence
- Beachside yoga to shake off travel fatigue
- Wellness retreats for extended stays
2. Keep Moving: Staying Fit on the Go
If you’re living a busy lifestyle and constantly on-the-go, it can be a challenge to maintain a healthy diet and stay fit. However, with the right strategies and tips, it is possible to fit in some physical activity and keep up with your wellness goals. Here are some tips on staying fit while on-the-go:
- Plan ahead: Schedule and plan your fitness routine in advance. If your routine is already part of your daily schedule, you will be less inclined to forget about it or skip it when something else pops up.
- Fit in fitness: Incorporate fitness into your daily routine. Instead of using the elevator, take the stairs. Walk to your destination instead of taking public transport. Try to find small ways in the day to incorporate some form of exercise.
If you plan to be on the go for the day or have to travel, there are some ways to maintain your physical health and wellness:
- Pack smart: When packing for the day, make sure to include healthy snacks such as nuts, fruit, or granola bars that will be easy to carry and consume while you are out. A water bottle is also essential to keep hydrated.
- Exercise while traveling: Make use of your travel time and find small ways to exercise. For cars, you can do wall or seat pushups as a break. For planes, you can do ankle rolls and calf raises. Waiting for a train? Do some lunges or stretches.
With a little bit of creativity and planning ahead, you can maintain your fitness and wellness goals even while on-the-go. Find activities that you can combine with your lifestyle like dancing, yoga, jogging or walking, and incorporate small exercises into your day for a healthier lifestyle.
3. Fuel Your Body with Nutrient-Rich Foods
It’s easy to think that caloric balance dictates health, but the truth is nutrient-rich foods are essential for our overall wellbeing too. Here are a few key foods that can give you and your loved ones the vitamins, minerals, and antioxidants your body needs.
- Fruits and Vegetables: Forget crash diets – filling up on produce is the best way to energize your mind and body. Liven up salads, smoothies, and cooked dishes with some of the superfoods like spinach, kale, berries, or avocado.
- Dairy: Dairy like milk, cheese, and yogurt are great sources of calcium, protein, and Vitamin B. To get the highest nutrient value out of your dairy options, opt for low-fat or fat-free versions without added sugar.
- Whole-Grain: Keep hunger at bay and stay energized with a hearty helping of whole-grain. Examples of grains to consider are quinoa, bulgur, brown rice, and oatmeal.
- Nuts and Seeds: For an added crunchy boost of nutrition, go for a handful of nuts or seeds. These snacks are packed with fiber, protein, iron, calcium, and good fats.
Fish: Eating seafood is a great way to get your Omega-3s, which can lower inflammation and reduce your risk of certain chronic diseases. Salmon, sardines, shrimp, and tuna are some of the go-to fish to add to your diet.
Finally, be mindful of your sources – look for organic and free-range options to avoid toxins and excessive hormones. So, cook up some more nutritious meals and have a happy, healthy stomach.
4. Prioritize Good Sleep for Optimal Health
Sleep plays a crucial role in our overall health and wellbeing. It is the time when our body gets the much-needed rest and healing. Not getting enough sleep can cause a range of symptoms such as:
- Lethargy
- Moodiness
- Reduced cognitive ability
- A weakened immune system
These can significantly affect your performance and productivity. Hence, prioritizing good sleep should be the top priority in our daily routines.
The ideal sleeping hours for adults are between seven to nine hours each day. Depending on individual needs, you may have to adjust your sleeping hours a little. Nevertheless, making sure that you stick to the right hours and get enough sleep is important.
To improve your sleeping habits, you can start by cutting down your caffeine intake in the evening. Consider also creating a sleep-friendly environment in your bedroom. Remove all screens and gadgets that can distract you. When you’re ready to hit the sack, opt for relaxing activities in the hour before going to sleep such as reading a book or listening to calming music.
From ensuring adequate hydration to getting plenty of rest while travelling, there is much to consider when it comes to staying healthy while travelling. Following these tips will help you make the most of your travel experience, stay healthy and enjoy your journey! So what are you waiting for? Begin your path to healthy travel today!