Treat yourself well when traveling

Ways to treat your body well when you're away from home.
X'Canche Cenote, Yucatan peninsula, Mexico
Swimming in X’Canche Cenote, Yucatan peninsula, Mexico

Traveling can throw your body and schedule out of whack. You tend to sleep less, workout less and eat worse than you would at home. It doesn’t have to be this way. Here are some tips to treat keep yourself in proper form when you’re traveling.


Manarola Cinque Terre, Italy
Manarola Cinque Terre, Italy is a walking paradise

It’s not difficult to exercise on the road. If where you are staying has a gym or pool, you can use those. If not, here are some tips.

  • Bring a mat, or use a hotel towel as a mat and workout in your room.
  • Walk around the place you’re staying in as much as possible. If it’s a house or hotel, walk around the hallways or the grounds outside.
  • Take the stairs or get off the elevator a few floors early and take the stairs the rest of the way.
  • Walk around your destination city as much as possible rather than taking transportation.
  • Go for runs or rent a bike and cycle around the area.
  • Use the local parks and trails for hikes, runs or working out.

My post, Ways to keep fit while you travel has more tips.


Bistro Des Amis,Soho, New York
Bistro Des Amis,Soho, New York

Research ahead of time to see what the healthiest options are where you are going. I always do, even if it’s last minute. When I get to any location, I try to structure my day to make breakfast, pack lunch, and go out for dinner so I can explore the local food scene while getting in solid nutrition throughout the day too.

If you have the ability to make some of your meals, you can control your choices to help you stay on track while on vacation. Even if you don’t have access to a fridge or a kitchen, you can still find some healthy packaged options like protein or energy bars. They won’t spoil. If you do have a kitchen, make sandwiches or salads with protein that you can eat while you’re out.

Choose healthy options at restaurants. You’re on vacation so I know you may not want to do that all the time, but if you manage to eat well for the majority of your meals, your diet won’t be completely turned upside down.

I wrote some tips in a post that would work for this too, Three ways to eat healthy on your trip.


View of Vatican City, Rome, Italy
View of Vatican City, Rome, Italy – six hour time difference from home when I visit

Sleep. It’s critical to your health. Try to go to bed and wake up the same times you would when you are at home.

When adjusting to a new time zone, I try to stay awake on the first day until my normal bedtime and then get a full night’s sleep the next day.

If you are a light sleeper, bring earplugs and a sleep mask. It helps shut out loud sounds and light if you are staying somewhere noisy, or the sun comes up earlier than you would like.

Important reminders

Lake Louise in Banff National Park, Alberta, Canada
Lake Louise in Banff National Park, Alberta, Canada

Drink plenty of water to avoid getting dehydrated. If you are exercising while traveling, or going somewhere hotter or more humid than where you live, make sure to drink even more water.

Use sunscreen.  Always apply sunscreen to your face and body, and a balm with sunscreen for your lips, no matter what the weather is, or your destination.

A Q&A on ways to keep healthy when you travel has more tips.




  1. Some good tips in here! Especially about the eye mask and earplugs, they’re always a lifesaver in hostel dorms. The food one is easier said than done for me, so much good food when travelling 😊😂

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