17 Ways to Maintain Your Health Goals While on Vacation

Taking advantage of your paid time off is important for rejuvenating your mind and body. This break allows you to return to your career pursuits with renewed vigor and be better prepared to achieve your goals before the year concludes. Yet, while you indulge in some well-deserved rest and relaxation, perhaps basking in the sun on the Greek islands or exploring the streets of Paris, it’s essential not to neglect your health goals.

Maintaining your health and wellness habits can be challenging while on vacation. The excitement of a new environment, the allure of a relaxed schedule, and the temptation to try exotic cuisines often lead to neglecting your fitness routines and overindulging in foods and drinks. While it’s enjoyable to let loose for a day or two, this pattern can make you feel sluggish and not so great by the end of your trip.

So, what’s a traveler to do?

There’s no need to lessen the fun of your trip or sacrifice experiences you’d love to have (like savoring fresh pasta in Italy or lounging on the beach with a cocktail in hand). Rather, consider integrating these 17 straightforward strategies to sustain a healthy lifestyle while on vacation.

1. Ensure Adequate Hydration — With a Twist

Hydration is so important to your health, especially if you spend a lot of time outdoors in a hot destination. Assess hydration levels throughout your trip, and to make staying hydrated easy, carry a reusable water bottle with you as you go about each day. For a fun twist, buy local produce (if it’s safe to consume) and infuse your water with fruits and herbs.

2. Be Mindful of Your Indulgences

Everyone wants to indulge on vacation, especially if you visit a destination with many local delicacies (Italy, anyone?). However, be mindful and practice moderation. If you know you’ll be eating a heavy dinner, go for a lighter lunch and try to exercise in the afternoon.

3. Create a Vacation Mantra

If you find that personal mantras help you to stick to your goals, create one specifically for your trip. For example, if you worry you’ll struggle with over-indulging, your mantra might be, “I nourish my body with fresh foods.” If you’re worried about getting in enough activity each day, it might be, “Each step I take explores new sights and burns calories.”

4. Leverage Tech

Use your favorite health and fitness apps to track your activity and eating habits. Apps can also help you find healthier spots to eat and remind you to stay hydrated.

5. Pack Your Fitness Gear

While traveling, you won’t always have access to a state-of-the-art fitness center, so pack the gym with you! Resistant bands or even a lightweight jump rope can easily stow away in your luggage and provide you with a quick, effective workout, whether in your hotel room, at a local park, or waiting at the airport. You can also follow along with workout videos on YouTube.

6. Adjust Your Sleep Schedule

Getting enough sleep is vital for your well-being. Yet, the unfamiliarity of a new place and the effects of jet lag can disrupt your ability to secure the recommended seven hours each night. To mitigate jet lag, start shifting your sleep schedule before your trip. Additionally, bring sleep masks and earplugs to ensure you can rest comfortably, regardless of location.

7. Pack Healthy Snacks

When looking for a convenient snack at the airport or the hotel, it’s easy to reach for a less-than-healthy option, like a pack of chips or a candy bar. Pack healthier options with you, like nuts, seeds, or dried fruits, to avoid these impulse buys. Once at your destination, stock up on fresh, healthy snacks at a local market.

8. Choose Active Exploration

Whenever possible, choose vacation activities that keep you moving. Beyond cycling or walking tours, consider snorkeling, paddleboarding, kayaking, and more.

9. Don’t Forget Relaxation

As you stay active, remember the importance of relaxation and recovery. A vacation is the perfect time for a spa treatment. If that’s not your style, look for local yoga classes at a nearby park or beach.

10. Support Your Immune System

Some people get sick every time they travel, which is often because travel can be taxing on your immune system. To bolster your body’s defenses, make a habit of washing your hands regularly and consider taking supplements to support your immune health.

11. Look for a Local Fitness Class

If you don’t want to work out in your hotel, look for a local fitness class that allows you to get in some movement while simultaneously getting in touch with the local culture. For example, try a salsa dance class in Latin America or a Muay Thai session in Thailand.

12. Go on a Culinary Adventure

If you’re a foodie traveler, look for a local cooking class with a healthful focus so you can learn how to prepare some of the local cuisine without sacrificing your nutrition goals.

13. Keep a Mindful Eating Journal

As you travel, eat mindfully, appreciating each meal’s flavors and textures. Document these in a journal for even greater attention. Mindful eating is a proven tactic to help prevent overeating.

14. Plan a Digital Detox

Staying on your phone for much of your trip may be tempting. Maybe you’re still checking your emails or posting all your travel photos on social media. However, consider planning a digital detox for a portion of your trip, and leave your phone in your hotel room.

15. Look for Local Superfoods

Research the area’s local superfoods before you arrive and incorporate them into your meals. Think acai in Brazil, goji berries in China, or moringa in India.

16. Practice Active Commuting

Walking, biking, and paddling around your destination keeps you active and reduces your carbon footprint. So, consider other options before you get an Uber to that museum or restaurant. Many hotels also offer bike rentals free of charge.

17. Adopt a Sunrise or Sunset Ritual

Consider a mindfulness or meditation ritual to start or end each day of your trip. This will allow you to reflect on your experiences, calm your mind and body, and fully enjoy each day.

The Bottom Line

You can create an unforgettable and enjoyable vacation that doesn’t compromise your health goals by weaving a few of these wellness suggestions into your travel itinerary.

If you’re looking for additional support in maintaining your health goals, get started with an introductory health coaching call. An Arootah health coach can help you identify your health hurdles, the goals that make the most sense for your lifestyle, and the best strategies for reaching those goals.