Your guide to maintaining a wellness routine on vacation

Vacation is a time to let go and unwind, which is why your regular wellness routine is often overlooked. However, keeping to that routine can make a significant difference in how you feel during and after your travels. By planning ahead, staying active, eating well and practicing mindfulness, you can prioritize your health and wellness even while on the go.

Planning ahead

Don't let your fitness routine stop while traveling. A little research can do a long way — before you leave, look for parks, trails or community centers that offer fitness opportunities. Remember to leave space in your luggage for workout clothes and healthy snacks, which can be a lifesaver when options are limited or you're on the move.

Additionally, setting achievable fitness goals tailored to your journey can help you stay driven and on track.

"Whether it's a daily step count, a number of workouts or trying a new sport or activity unique to your destination, these goals can make staying active an exciting part of your travel itinerary," says Navneet K. Mann, DO, a primary care doctor at Main Line Health.

Crafting a plan that marries the adventure of travel with your wellness objectives allows you to enjoy your vacation to its fullest, without sacrificing your health and fitness gains.

Staying active

Exploring a new city or countryside on foot is one of the most enriching ways to stay active during your travels. Not only does it provide a deeper connection with the local environment, but it also ensures you get those steps in.

"Many destinations offer unique outdoor activities as well," says Dr. Mann. "From hiking in national or state parks to city-run bike-share programs, each offering a chance to see the sights while keeping your heart rate up."

Don't forget to look into local gyms or pop-up fitness classes, which can be a great way to maintain your exercise routine and maybe even meet some locals or fellow travelers. If your accommodation has a gym, a quick morning workout can energize you for the day's adventures. For those days packed with tours or travel, simple in-room exercises or a quick yoga session can keep you on track.

Eating well

Navigating food choices on vacation can be both an exciting and daunting task. Balancing indulgence with moderation is key. Allow yourself to enjoy unique local treats without overdoing it, focusing on portion control and the quality of the indulgence. Embracing local cuisine is a vital part of the travel experience.

"Choose meals made with fresh, local ingredients to experience the flavors of the region and stay healthy," says Dr. Mann. "Ask for healthier cooking methods when eating out, like grilling instead of frying, and request dressings on the side for salads."

If your accommodations allow, preparing your own meals can be a rewarding way to control what you eat. Shopping at local markets not only supports the community but also introduces you to regional produce and specialties, allowing you to cook healthy meals that are both delicious and aligned with your wellness goals.

Practicing mindfulness

By prioritizing mindfulness, you actively contribute to your mental health, ensuring that your vacation remains a rejuvenating break rather than a source of stress. Embrace the opportunity to explore mindfulness techniques that resonate with you and consider integrating them into your daily itinerary.

"Engaging in meditation or yoga, even briefly, can center your thoughts and bring a sense of calm to your day," says Dr. Mann. "Taking a few moments to practice mindfulness while traveling can help you feel more refreshed and connected when you return home. Whether it's deep breathing or a mindful walk, these simple practices can help you adjust to new environments and schedules with a renewed sense of balance and well-being."

Prioritizing wellness on vacation can truly enhance your travel experience. Remember that taking care of your well-being is essential for a fulfilling journey. Embrace the adventure of discovering activities for fitness, enjoying local cuisine and finding moments of peace. Carry these principles with you to make each trip memorable and healthful.

Next steps:

Schedule an appointment with Navneet K. Mann, DO
Learn about primary care at Main Line Health
Understanding the link between stress and weight gain