We Asked Health Pros How to Stick to Healthy Habits on Vacation — Here's What They Said

These tips will help you eat well, feel rested, and stay active without giving up what you love most about traveling.

Who doesn’t love to travel? It’s a great way to explore a new city, learn about a different culture, celebrate a milestone, or just escape from your everyday routine. But if you’re like us, traveling may mean new territory, but it doesn’t necessarily mean you want to abandon your wellness routine completely. That’s why we created this guide, filled with expert-backed ways to keep up with your nutrition, fitness, and wellness routine while on the road.

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From incorporating movement into your travel plans to prioritizing wholesome food and self-care each day, this guide can help you stay on track with your wellness habits — without giving up all the fun stuff you love about going on vacation.

Pre-Travel Prep

Keeping up with your wellness routine when you're away requires a bit of planning while you're still at home. These tips can help you prep for success.

Do Your Research

If you want to make sure you keep up with workouts on your getaway, book a hotel with a gym inside of it or with a gym nearby, suggests Noam Tamir, C.S.C.S., owner of TS Fitness in New York City. This way, you know exactly what you’ll have to work with equipment-wise and can plan out your workouts accordingly, he says.

If you don't have any luck finding a place to stay near a gym, consider bringing resistance bands and a jump rope to squeeze in some training right in your room. “Resistance bands are your best friend for travel, offering you the ability to indulge in resistance training on-the-go while taking up very little space,” says Kira Stokes, NASM-CPT, celebrity trainer and creator of The Stoked Method, based in New York City. “Toss a jump rope in your suitcase as well to ensure you have a fabulous tool to challenge your cardiovascular fitness."

Consider What You Can Rewear

Tight on space and considering leaving your workout gear at home? Optimize packing space by reusing your workout gear for other activities like hikes, walking tours, or travel days. “You can reuse certain items, like a pair of shorts, depending on how sweaty you get,” says Tamir. “Even if you do end up sweating a lot, cold wash it in your room — most workout gear is made out of materials that dry quickly.”

Related: The 17 Best Places to Buy Workout Clothes for Women, Tested and Reviewed

Bring a Massage Tool

If you have extra space in your luggage and you own a massage percussion gun, massage ball, or recovery boots, consider bringing them along for the journey. “For the super dedicated fitness folks, some recovery boots from Therabody are actually super helpful at keeping you feeling fresh while traveling, especially if you plan to get in [some workouts],” says Sean Light, a former Los Angeles Lakers strength and conditioning coach and the founder of 4A Health Health & Performance Sciences based in New York City. “A massage gun can help pre- and post-workout, as well as after a long day of exploring, too.”

Pack Healthy Non-Perishable Snacks

Yes, there will always be food and snacks available in airports and hotels, but consider packing some healthier alternatives. “In order to stay on track with your daily non-negotiables...dedicate some space in your suitcase for snacks and travel-friendly supplements that you know you enjoy,” says Stokes. Think: low-sugar protein bars, nuts, and protein powder.  These things are all satiating and can generally get through airport security without a problem.

Related: The 13 Best Protein Powders for Every Health Goal, Tested and Reviewed

Maximizing Limited Space, Time, and Equipment

Even if you love working out, you may not want to spend a ton of time doing a lengthy or elaborate workout on vacation. These tips will help you fit in a bit of sweat – while leaving you with plenty of time to explore and nab some R&R.

Keep Things Simple

Usually, when you travel, you're dealing with a lot of stuff that you don't usually have to deal with — flight delays, traffic, and many other unknowns. “This means that your total volume of stress will increase, explains Light. “Simplify your training plans, enjoy the lighter workouts, and have some fun with it,” he says. “Don't overdo it on the road.”

Even something as simple as a very long walk can be a great workout while traveling. “Movement is key, and hitting 20,000 steps can often replace the gym or a run if needed,” says Trevor Franklin, CPT, a New York City-based certified personal trainer and runner. While that number may seem lofty, you may be shocked at how quickly you get there if you're exploring your vacay locall by foot.

Related: 7 Ways to Add Intensity to Your Walking Workout

Try a Bodyweight Circut

A quick high-intensity circuit workout can give you just the right amount of strength and cardio you need when you’re traveling. “Put together basic exercises, like squats, push-ups, rows, planks, and make them into a circuit,” suggests Tamir. “You can even do them using just your body weight, and then you won’t need a gym or equipment — you can work out in your room.” If you pack resistance bands, you can up the challenge by working those into your circuit, too.

Prioritize Movement Snacks

It’s important to remember that small doses of movement throughout the course of the day, or as Stokes calls them, movement snacks, add up in your “fitness bank” and can boost your energy, endurance, strength, and mobility.

“When traveling, you may not have the time to commit to extensive workouts, but if you take advantage of moments (or places) throughout the day to squeeze in some reps, using the environment in front of you to add ‘money to your fitness bank,’ it all adds up,” she says. “Take the stairs, crush some push-ups whenever you see a bench, incorporate some chair stretches while sitting, or enjoy some glute bridges while laying on the beach.”

Exploring Local Fitness Options

Love to blend movement with your vacation activities? These tips can make the process seamless — and fun!

Make the City Your Gym

Instead of running on the treadmill, use your workout as an excuse to sightsee and get in some miles! “I prefer to run through a new city to explore it,” says Franklin. “It’s not only a good way to explore a new city, but you can also see what’s around the area where you’re staying so you can go back to a coffee shop, wellness studio, or gym that you passed on your route later.”

Stokes agrees that the best way to take in a new city or destination is by going for a run, walk, or bike ride. “Research your location ahead of time and plan a route that allows you to take in the sights and sounds of the area. This way, you’ll not only be exploring a new place, but you’ll be working towards your movement goal, too.”

You can also ask the concierge where you’re staying if they have any suggestions. Some hotels, like Westin Hotels and Resorts, have dedicated running-related programs to allow those who want to keep up with their miles to do so.

You Familiar Apps

The apps you use for home or fitness findings, tracking, and group class sign-ups can also be helpful when traveling. “I use Strava to find local ideas,” says Kelvin Gary, NASM-CPT, owner of Body Space Fitness in New York City. “As for group classes, I start with ClassPass but also connect with my network of friends in the area if I know of any.” Put a call out on social media platforms to see if friends have any recommendations in the cities you’ll be visiting.

Nutrition and Eating Well

Vacation and dining out tend to go hand-in-hand. But that doesn't mean you can't prioritize nutritious food while also indulging in some local indulgences. Here's how the pros navigate eating out while on the road.

Consider Traveling Sober

Just because you’re on vacation doesn’t mean you have to drink alcohol to celebrate. "While a glass of wine may sound tempting, it's best to pass on alcoholic beverages in flight,” says Hilary Sheinbaum, author of The Dry Challenge: How to Lose the Booze for Dry January, Sober October, and Any Other Alcohol-Free Month, based in New York City. "Flying is dehydrating itself, and alcohol is, too.” And if you’re hoping to get in some workouts or exercise during your travels, hydration is even more important. “Try ordering a water, juice, or even a non-alcoholic beer, cocktail, or wine instead,” says Sheinbaum.

Non-alcoholic options are excellent alternatives to boozy drinks, and now many airports and airlines like Alaska Airlines keep these products in stock. Resorts like the Fairmont Kea Lani in Maui and the Arlo Nomad and Untitled Hotel in NYC also have full zero-proof cocktail menus for travelers who like the taste of these drinks but aren't looking for a buzz — nor the hangover to derail their nutrition and fitness plans the next morning.

Order Only What You're Able to Eat

We tend to overconsume when traveling — whether it’s because we’re celebrating or excited about trying new foods. Be aware and order only what you know you’ll be able to comfortably finish. “Remember, if you’re hungry after, you can always order something else, but this way, you aren’t forced to overindulge — and you’re not wasting food either,” says Tamir.

Prioritize Water and Protein

If you’re going to focus on anything when it comes to nutrition and traveling, stay hydrated and also make sure you prioritize protein during your meals. “A lot of my clients struggle when traveling, especially when it comes to eating,” says Franklin. “Focusing on high-quality proteins and trying to [fit those in] first is usually a good domino effect for the rest of your nutrition habits.”

Related: The Ultimate List of High-Protein Foods

Managing Stress, Jet Leg and Sleep Quality

Zipping through time zones can leave even the most well-rested traveler feeling sluggish. Here's how to adjust most effectively so you can enjoy your trip and feel up to staying active.

Sweat First, Sleep Later

While your first instinct when you check into a hotel or rental when traveling might be to sit down, relax, and settle in, try getting in a workout — or even just some movement — instead. “I try to sweat as soon as possible,” says Franklin. “I don’t unpack or sit down, but instead head straight to the gym or hit the road to log some local miles. That way, I know I got my movement in for the day, and therefore, I find that I always sleep better afterward.”

Try Binaural Beats

Use technology to help you snooze by exploring the app store and what’s available for jetlag and sleep. “The biggest hack to getting good sleep while traveling is to find an app that utilizes audio technology called binaural beats,” says Light. “This is some fancy technology that will automatically tune your brain to the state of your choice — in this case, a restful state. It works by playing music through your headphones at a different frequency in each ear. When I worked for the Lakers, we would have players listen to binaural beats on the late flights to new cities, so when we got to the hotel, they were ready for a good night's sleep.”

While Light had his “beats” engineered specifically for clients, apps like NuCalm and BrainWaves have similar options.

Pack a Mask

A sleep mask, that is! “The sleep mask can help you find some shut-eye on the flight and extend your sleep past sunrise in the morning, defending against some of the effects of jet lag,” says Light.

Take Time to Meditate

Evidence suggests that mindfulness meditation may improve sleep quality, which is just one of the many reasons Gary recommends adding it to your travel routine. “Meditate, meditate, meditate,” he says. “It’s not only the best way to start the day with a clear mind, but it’s also a great way to wind down after a long, busy day.”

Related: The Best Meditation Apps for Beginners

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