10 Habits of Healthy Travelers


Running by European Society of CardioI  know, I know. It’s the holidays. And you don’t want to be berated with tips to stay healthy when you’re away and celebrating. But think about how you usually feel post-holiday season. Yeah, that feeling. Not so good, right?

As we’ve said before, neither travel nor the holidays is an excuse to let yourself go. Sure you should have fun and relax as much as possible, but don’t forget to take care of yourself when traveling.

With that said, here are some of the top habits healthy travelers embrace when away from home:

  1. Exercise: If there’s a gym or pool at your hotel or on your cruise ship, take advantage of it. A cardio workout for at least 20 minutes a day can help reduce weight gain and prevent you from breaking your usual workout routine. If there’s no exercise equipment, don’t hesitate to do a quick workout in your room or go for a 30-minute walk outside.
  2. Sleep: Whether your schedule is packed from dusk to dawn or you plan on being out late every night, don’t forget to sleep. This may mean cutting back on a few things during the day to allow time to rest or adding in a 20-minute naptime during the afternoon, but it’s worth it. Without sleep, you’ll be more likely to get sick or become too exhausted to finish your list of activities. It’ll also be harder to make healthy decisions during your trip.
  3. Get Some Fresh Air: If you’re on a business trip, make time for a walk outside during the day. As you’d imagine, being cooped up in a small, windowless office all day isn’t good for you. Even a 15-minute walk can help re-set the mind and body.
  4. Stay in the Moment: Healthy also means happy, so make sure you enjoy yourself during your trip. Instead of thinking about the next thing on your itinerary, take time to soak in each and every activity. Before you know it, it’ll be time to go home.
  5. Make Your Own Meal: Aim to make at least one meal a day to help reduce the amount of times you go out to eat. This may be easier to do for breakfast, since all you need is fresh fruit and either yogurt or a bowl of cereal (the high-fiber, low-sugar kind). Or, go to a nearby market and grab ingredients to make a sandwich for lunch.
  6. Don’t Overeat: Stick to normal portions and three meals a day if possible. It’s tempting to indulge in sweets and guilty-pleasure dishes when traveling, but it is possible to stick with a nutritionally balanced diet. Really, we swear.
  7. Don’t Drink Too Much: Limit your consumption of alcoholic beverages and sugary drinks, such as soda. You should, however, drink plenty of water to stay well hydrated.
  8. Maintain Your Hygiene Routine: This may seem obvious, but make sure you shower daily, brush your teeth, and continue your usual hygiene routine.
  9. Follow Basic Healthy Behaviors: To keep you feeling your best and prevent you from getting sick, wash your hands frequently, use anti-bacterial gel if necessary, take multi-vitamins, etc.
  10. Bring a Friend: For some, solo travel is a great way to explore the world and learn more about yourself. But the benefit of traveling with a companion is that you’ll also have someone to hold you accountable for sticking with your healthy habits. Travel is also a great way to strengthen relationships too.

Photo from European Society of Cardio.


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