5 Healthy Holiday Travel Tips: Staying Fit and Energized on the Go
5 Healthy Holiday Travel Tips: Staying Fit and Energized on the Go
The holiday season is often synonymous with travel, whether it is to visit family, take a winter vacation, or attend festive gatherings. While travel brings excitement and a break from routine, it can also make it challenging to maintain healthy habits. Long hours on the road or in the air, unpredictable schedules, and tempting holiday treats can disrupt even the most disciplined fitness routines. But with a few mindful strategies, you can stay energized, active, and healthy while traveling.
1. Prioritize Quick and Simple Workouts: Maintaining an exercise routine during travel doesn’t have to mean sticking to a strict gym schedule. In fact, short, simple workouts can be just as effective and easier to fit into a busy travel itinerary. According to the American College of Sports Medicine, even brief periods of physical activity, such as 10–15 minutes, can improve mood and reduce stress, making it ideal for travel days.[1]
• Bodyweight Circuits: These workouts are easy to do in small spaces, like hotel rooms. A quick circuit could include squats, push-ups, lunges, and planks, repeating each exercise for 30 seconds with a short rest in between. This type of workout requires no equipment and gets your blood pumping.
• Stretching and Mobility: Long periods of sitting can lead to stiffness and discomfort. Incorporate stretching and mobility exercises, such as yoga poses or dynamic stretches, to help relieve tension. Try moves like the cat-cow stretch, forward folds, and seated twists.
• Use Fitness Apps: There are many mobile apps that offer quick workout options, ranging from high-intensity interval training (HIIT) to yoga. These are perfect for squeezing in a workout wherever you are.
2. Plan for Healthy Snacks: When traveling, you are often faced with limited food options, which can lead to unhealthy choices. Planning and packing your own snacks ensures that you have nutritious options on hand, helping you avoid the sugar crash or sluggishness that can come with processed or high-sugar foods. Studies indicate that healthy snacking can help maintain energy levels and avoid overindulgence at mealtimes.[2]
• Portable Protein: Consider bringing snacks that are high in protein, such as nuts, seeds, or individually wrapped portions of nut butter. These snacks help keep you full and energized for longer periods.
• Fresh Fruits and Vegetables: Bring easy-to-carry fruits like apples, oranges, or carrot sticks. These snacks are rich in vitamins, antioxidants, and fiber, which can help support your immune system and digestion during travel.
• Hydrating Snacks: Cucumbers, celery, and watermelon are excellent options for staying hydrated on the go. They contain high water content, which is beneficial for maintaining hydration while you’re away from your usual routine.
3. Stay Hydrated for Optimal Energy: Traveling, especially by plane, can quickly dehydrate you. Dry cabin air, limited access to water, and disrupted routines can make it difficult to stay hydrated, leading to feelings of fatigue and sluggishness. According to Harvard Health, dehydration can affect concentration and energy levels, making it important to prioritize drinking enough water throughout the day.
• Bring a Reusable Water Bottle: Carry a water bottle with you and fill it up whenever you have the chance. Most airports now have water filling stations, making it easy to stay hydrated.
• Track Your Intake: Aim to drink a glass of water every hour or two, especially on long flights or car rides. Setting a reminder on your phone can help you stay consistent with hydration.
• Limit Caffeinated and Sugary Beverages: While it can be tempting to grab a soda or coffee, try to limit these drinks, as they can contribute to dehydration. If you are looking for a pick-me-up, green tea is a good alternative since it contains antioxidants and less caffeine than coffee.
4. Practice Mindful Eating at Restaurants and Gatherings: Holiday travel often includes eating out at restaurants or enjoying special meals with loved ones. Practicing mindful eating can help you make healthier choices, enjoy your food, and avoid overeating.
• Check the Menu in Advance: If you are dining out, take a look at the menu ahead of time to find healthier options. Look for grilled, baked, or steamed dishes instead of fried items.
• Focus on Portion Control: It is easy to overeat when food is plentiful, especially during the holidays. Start with smaller portions, and give yourself time to feel full before going for seconds.
• Slow Down and Enjoy: Eating slowly and savoring each bite can help you tune in to your body’s hunger and fullness signals. Studies show that mindful eating can help prevent overeating and lead to better digestion.[3]
5. Prioritize Rest and Recovery: Travel can be physically and mentally taxing, especially if you are dealing with jet lag or packed schedules. Prioritizing rest and quality sleep is essential for staying energized and healthy during your trip.
• Stick to a Bedtime Routine: Try to go to bed and wake up at consistent times, even when traveling across time zones. This helps regulate your body’s internal clock, making it easier to adjust to new environments.
• Practice Relaxation Techniques: To unwind and prepare for sleep, try simple relaxation techniques such as deep breathing exercises, stretching, or listening to calming music. Studies indicate that these practices can reduce stress and improve sleep quality.[4]
• Limit Screen Time Before Bed: Blue light from screens can interfere with your ability to fall asleep. If possible, avoid screens for at least 30 minutes before bedtime and opt for a book or other non-digital activity.
Traveling during the holidays does not have to disrupt your health and fitness goals. By incorporating quick workouts, planning for healthy snacks, staying hydrated, and practicing mindful eating, you can stay fit and energized on the go. Remember to take time for yourself, listen to your body, and enjoy the journey. With a little planning and mindfulness, you can arrive at your destination feeling refreshed and ready to celebrate the holiday season.
[1] American College of Sports Medicine (ACSM). “Exercising in Short Bouts Has Positive Health Effects.” ACSM’s Health & Fitness Journal, 2011, doi:10.1249/fit.0b013e31820f1f9c.
[2] Sibeko, Lydia, and Alexandra Zemlin. "Healthy Snacking for Good Nutrition." South African Journal of Clinical Nutrition, vol. 24, no. 2, 2011, pp. 91-97.
[3] Albers, Susan. Eating Mindfully: How to End Mindless Eating and Enjoy a Balanced Relationship with Food. New Harbinger Publications, 2012.
[4] Goyal, Madhav, et al. "Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis." JAMA Internal Medicine, vol. 174, no. 3, 2014, pp. 357–368.