It’s not easy to maintain a healthy lifestyle and habits when you’re travelling. During your travels, you may be exposed to temptations and local peculiarities that could disrupt your good diet and exercise habits and routines.

To avoid the common holiday pitfalls that can affect your health, make a strategic plan in advance. You also need to develop the discipline and commitment to stick to your healthy routines.

With that in mind, here are some tips to help you maintain a healthy lifestyle while travelling:

Plan in advance

Give yourself plenty of time to research the conditions and places around your destination, including dietary advice for the specific country or region you are visiting, convenience stores, hotels and restaurants. Identify the places with healthy food you want to eat. Look at their menus online and then make a plan of the specific restaurants you should include in your itinerary.

By doing this, you are more likely to be able to go to the places you have researched when you are hungry, rather than just picking places at random. It will also prevent you from being in a place that does not offer healthy food.

Remember that all countries have different health and hygiene standards. In some countries, for example, it may be advisable to avoid unpeeled raw foods that have been washed with local tap water, dishes containing eggs or dairy products, and ice cubes. Careless eating can lead to diarrhoea or other illnesses.

Eliminate potential temptations in advance

Many hotels tend to fill the rooms where their guests will be staying with tempting treats. You can avoid overindulging by asking the staff at your hotel to remove unhealthy soft drinks and snacks before you arrive. Instead, focus on bringing your own food, especially healthier options.

Stretch out

Are your days going to be really busy during your trip? If so, make sure you spend at least five to ten minutes stretching every morning. Greater flexibility and relaxed muscles increase your concentration and performance. Stretch different parts of your body, including your arms, neck, back, shoulders and legs. This will refresh you before you start your daily adventures in a new place.

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


Always carry a bottle of water with you. You need to be well hydrated as this is one of the foundations of good health. You also need to drink plenty of water to prevent unwanted and unhealthy cravings.

Order vegetables when eating out

Continue to eat vegetables when you are away from home. Every time you eat out, choose healthy food options. If possible, choose a vegetarian dish when you go out to eat. You can also add a salad to your order to balance out your meal. Another thing you can do to get your daily vegetables is to buy your own from the supermarket.

Practice portion control

When travelling, you may find it difficult to control your cravings. You may even be at risk of overindulging, especially if you find your favourite treats at your destination. To help control your urge to eat unhealthily, you may want to practise portion control.

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

Don’t neglect your sleep

Your sleep cycle is likely to be disturbed and disrupted when you travel. However, you should still try to get a good night’s sleep. That way, you won’t end up with a disrupted sleep cycle, which can weaken your immune system and ruin your trip. Aim for eight to nine hours of good quality sleep, even when travelling.

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