It’s really not easy to maintain a healthy lifestyle and healthy habits in general while on the road and traveling. During your travels, you may be exposed to some temptations and regional peculiarities that could thwart your good habits and routines in terms of diet and exercise.

To prevent the usual vacation pitfalls that may affect your health, build a strategic game plan in advance. You also have to develop discipline, as well as the commitment to your healthy routines.

In that case, here are some of the tips you can implement if you want to stick to a healthy lifestyle when on a trip:

Plan in advance

Give yourself enough time to research the conditions and places around your destination, including eating advice for the specific country of region you are travelling to, convenience stores, hotels and restaurants. Figure out those places with healthy foods you intend to eat. Check out their menus online then build a plan on the specific restaurants you should include in your travel itinerary.

By doing that, there is a high chance that you will be able to deliberately go to the locations you researched when you get hungry, instead of picking places aimlessly. It will, therefore, prevent you from being somewhere that does not offer healthy food choices.

Keep in mind that all countries have different health and hygiene standards. This may affect your meal plan, because in some countries it may be advisable to avoid e.g. unpeeled raw food, which has been washed with local tab water, meals made from egg or dairy products and ice cubes. Eating uncarefully can cause diarrhea or other sicknesses.

Eliminate potential temptations beforehand

A lot of hotels tend to fill the rooms where their guests will stay with tempting treats. You can prevent yourself from indulging excessively in the treats by asking the staff of the hotel where you will be staying to get rid of unhealthy sodas and snacks before your arrival. Focus on bringing your own foods, specifically healthier options, instead.

Stretch out

Are your days going to be really busy while you are on your trip? Then do not forget to dedicate even just five to ten minutes each morning to stretching out. Stretch different parts of your body, including your arms, neck, back, shoulders, and legs. This will refresh you before starting your daily adventures in a new place.

You can also easily sneak in a few shoulder and neck stretches throughout your day. It could be when you are in the bathroom or when waiting for your transportation or food. You may also want to stretch before sleeping at night to relax your muscles and improve your sleep.


Make sure to bring a water bottle all the time. You need to be fully hydrated as it is one of the foundations for good health. You also need to drink a lot of water to stop unwanted and unhealthy cravings.

Order vegetables when eating out

Continue eating vegetables even when you are away from home. Every time you dine out, choose healthy food options, too. If possible, pick a vegetarian dish if you decide to eat out. You may also include a salad in your orders so you can balance your meal. One more thing that you can do to get your daily fill of vegetables is to buy your own from the grocery.

Practice portion control

During your trip, you may have a hard time controlling your cravings. You may even be at risk of going overboard, especially if you find your favorite delicacies in your destination. To control your urge for eating unhealthily, you may want to practice portion control.

This is a good technique as it will not deprive you of your destination’s delicacies. You can still enjoy eating them but you have to regulate your portions. It would also be easy for you to practice portion control if you split the food or share it with others. Moreover, you can control your portions by using a small plate when it is time to eat.

Don’t neglect your sleep

There is a high possibility for your sleep cycle to get disturbed and disrupted when traveling. Despite that, you should still exert an effort to sleep well. That way, you won’t end up disturbing your sleep, which may hamper your immunity and ruin your trip. Get as much as eight to nine hours of quality sleep even when traveling.

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