How to Stay Healthy While Traveling

May 1, 2019


When traveling, it’s easy to lose sight of your daily routine — especially when you’re on vacation. Your normal healthy habits may fall by the wayside in favor of quicker, easier or more readily available options. However, it is possible to combine business, pleasure and wellness while on a trip.

A few must-dos: Wear sunscreen daily. Make sure to get enough sleep. Drink plenty of water. And, try to adjust to the new time zone before your trip. If you’re going to Europe, “go to bed an hour earlier and wake up an hour earlier than usual. It’s ideal to start this routine a week before your trip, but a few days ahead will help, too. If you’re going to the West Coast, do the opposite,” according to The New York Times.

If you have a busy schedule, block off time first thing in the morning to do a 10-minute high-intensity workout in your room, or run the stairs in your hotel. Even a short time exercising or walking the streets can help you stay fit and keep energy levels high.

Some ideas for on-the-go snacks that are easy to take on a flight or drive (and will stay fresh) include: whole fruit, unsalted nuts, string cheese, yogurt and vegetables with hummus. And remember to drink more water and less alcohol.

Finally, rest when you can, whether that means taking a short nap during the day or slowing down to appreciate your surroundings. Experiment with unplugging from technology and quieting your mind for a few minutes a day, says the Times.

Here are five tips for maintaining healthy habits while on the road.

  1. Eat well — this includes packing healthy snacks and eating a hearty breakfast.
  2. Exercise, stretch, walk or take part in active sightseeing.
  3. Stay hydrated, drink plenty of water and take it easy on the alcohol.
  4. Make time for mindfulness, peaceful “you” time and phone-free periods.
  5. Get enough sleep, take a midday nap and adjust your routine to combat jet lag.
Amy Jacques

Amy Jacques is the managing editor of publications for PRSA. A native of Greenville, S.C., she holds a master’s degree in arts journalism from Syracuse University’s S.I. Newhouse School. She also holds a bachelor’s degree in advertising from the University of Georgia’s Grady College and a certificate in magazine and website publishing from New York University.


Laurie Bick says:

Thank you, Amy! This couldn't possibly more timely for me. I'm heading for Great Britain in a month for a full 14 days and the Times' trick of going to bed an hour earlier/waking an hour earlier sounds simple but it's a great idea. Much appreciated!

May 7, 2019

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