When it comes to vacation, the first thing that usually comes to mind is relaxation and indulgence. And while it’s important to treat yourself and let go a little while on vacation, it’s also important to prioritize your health and fitness.
I used to be the type of person who would completely let go while on vacation. I’d eat whatever I wanted, skip workouts, and completely neglect my health. And while it was fun in the moment, I always came home feeling sluggish, unhealthy, and guilty.
In the past year with so much traveling I’ve done, I made it in my mission to to prioritize my health while on vacation. And today, I’m sharing my tips to stay healthy while traveling with you.
Healthy Travel Tip #1: Engage in Micro-Workouts
Working out doesn’t always have to be an hour long session or even be at a gym, just move your ass a little bit everyday, eat clean, be CONSISTENT and the results will come. I mirror my phone to the tv and do these workouts in my living room but you also can just watch them from your phone or lap top.
The best part about micro workouts is the efficiency. They allow you to work out any time any place, great when traveling! Planning ahead is crucial for maintaining your fitness routine while traveling, and incorporating micro-workouts can be a game-changer. As a fitness expert, I recommend these short, high-intensity sessions to keep your metabolism active, even on the busiest travel days.
Benefits of Micro-Workouts:
- Efficiency: Micro-workouts are time-efficient, typically lasting only 5-10 minutes. This makes them easy to fit into your day, whether you’re waiting at an airport or relaxing after a long day of sightseeing.
- Versatility: You can perform micro-workouts anywhere, without needing a full gym setup. Bodyweight exercises like squats, push-ups, or burpees are ideal for these short sessions and can be adjusted to match your fitness level.
- Boosted Metabolism: Engage in bursts of activity throughout the day to keep your metabolism elevated, which helps burn calories even when you’re at rest.
Here are a few of my favorite micro workouts:
Planning for Success:
Before packing your bags, map out potential workout opportunities for the duration of your trip. If you’re heading to a beach destination, research local gyms or outdoor fitness parks.
By incorporating micro-workouts into your travel routine, you can effortlessly maintain your fitness goals and enjoy all the benefits of staying active, no matter where your adventures take you.
It’s also important to stay active while on vacation. This doesn’t necessarily mean hitting the gym every day (although that’s certainly an option if it’s available to you). Instead, try to find fun and active ways to explore your destination.
For example, if you’re in a beach destination, try stand-up paddleboarding or going for a swim. If you’re in a city, go for a walking tour or rent a bike to explore the area. And if you’re in a more rural destination, try hiking or even just taking long walks to take in the scenery.
Healthy Travel Tip #2: Utilize Hotel Amenities for Wellness
My favorite detoxing hack while I am on vacation is staying in hotels with saunas or nearby saunas.
There’s a great website to actually help you find hotels with sauna’s , which finds the most amazing hotels around the world that offers sauna.
Saunas are a great way to relax and unwind after a day of exploring and can also provide numerous health benefits such as improved cardiovascular health and improved circulation. Additionally, saunas can help to reduce stress and tension, which can be especially helpful when traveling. When searching for hotels, be sure to check if they have a sauna or if there are nearby saunas that you can visit during your stay.
Healthy Travel Tip #3: Practice Intermittent Fasting to Indulge Responsibly
One tip that I have found to be particularly helpful while on vacation is the practice of intermittent fasting. This involves periods of eating followed by periods of fasting, typically in a 16/8 or 18/6 schedule (16 or 18 hours of fasting followed by 8 or 6 hours of eating). This has been shown to have numerous health benefits, including weight loss, improved insulin sensitivity, and reduced inflammation.
An example of an intermittent fasting schedule that you could follow while on vacation would be the 16/8 method. This involves 16 hours of fasting followed by 8 hours of eating. So, if you start your first meal of the day at noon, you would stop eating at 8 pm and then fast until noon the next day.
Another option is the 18/6 method, which involves 18 hours of fasting followed by 6 hours of eating. Using this schedule, you would start your first meal of the day at 2 pm and stop eating at 8 pm, then fast until 2 pm the next day.
I am super strict with this on days I know I will be over indulging and it really helps give my gut a break.
While intermittent fasting may not be for everyone, it can be a useful tool for those who want to indulge in the local cuisine while on vacation without completely derailing their healthy eating habits. By allowing yourself periods of indulgence followed by periods of restraint, you can enjoy the best of both worlds.
Of course, it’s important to listen to your body and make sure you’re still getting the nutrients you need while practicing intermittent fasting.
Healthy Travel Tip #4: Choose Low-Sugar Cocktails
In addition to following a structured eating schedule and practicing intermittent fasting, I also make sure to be mindful of the drinks I consume on vacation. While it’s okay to treat myself to a cocktail or two, I try to avoid drinks that are loaded with sugary syrups or mixes.
I’ve found that these syrups can add up in calories and contribute to weight gain. For example, a margarita made with a premade mix can contain as much as 500 calories, while a mojito made with fresh mint, rum, and lime juice is much lower in calories.
There are several non-sugary alcohol options that you can choose from while on vacation to avoid consuming too many extra calories:
- Light beer: Light beers tend to be lower in calories and carbs compared to regular beers.
- Dry wine: Dry wines, such as chardonnay and cabernet sauvignon, are generally lower in sugar compared to sweeter wines like moscato or white zinfandel.
- Vodka with soda water and lime: This simple cocktail is low in calories and sugar, making it a refreshing choice.
- Gin and tonic: Gin and tonic is another low-calorie option, just be sure to use a tonic water that is low in sugar.
- Whiskey on the rocks: Straight whiskey on the rocks is a low-calorie option that is easy to order at any bar.
- Mojito with Just Mint Rum And Lime Juice: Refreshing and has nice flavor from the mint & lime
I find that these types of drinks are more refreshing and satisfying, and they don’t leave me feeling guilty about consuming too many extra calories.
It’s important to remember that alcohol can also contribute to weight gain, so it’s a good idea to be mindful of how much you’re consuming. By choosing drinks with minimal simple syrup and practicing moderation, you can still enjoy a cocktail or two on vacation without worrying about weight gain.
Healthy Travel Tip #5: Stay Hydrated for Optimal Health
Staying hydrated while on vacation is essential for optimal health and well-being. Not only does hydration help to flush out toxins and keep your body functioning properly, it can also help to keep your energy levels up and prevent feelings of fatigue or sluggishness.
To make sure I’m getting enough hydration while on vacation, I aim to drink at least a gallon of spring water per day. This might seem like a lot, but it’s actually quite easy to accomplish if you plan ahead and bring a reusable water bottle with you.
I like to fill my water bottle up in the morning and then refill it throughout the day as needed. I also try to drink a glass of water before and after each meal, and make a conscious effort to choose water over sugary drinks like soda or juice.
In addition to drinking water, I also make an effort to consume hydrating foods like fruits and vegetables, which can help to further boost my hydration levels. By following these simple strategies, I’m able to stay hydrated and healthy while on vacation.
Staying fit and healthy while on vacation is all about planning ahead, staying active, staying hydrated, making healthy choices, and taking time for self-care. It’s not always easy, but it’s worth it. Trust me, you’ll come home feeling rejuvenated, refreshed, and ready
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- How I Talk to My Subconscious Mind to Empower My Solo Travels as a Woman: Discover how harnessing the power of your subconscious can enhance your travel experiences and personal growth.
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