With a little planning and thoughtfulness, you can maintain your healthy lifestyle wherever your vacation takes you.
Vacations can be a great time to destress and reenergize, but when you’re away from your regular routine, it can be hard to maintain the healthy habits you’ve created.
Whether you’re heading to the beach or on the go exploring a new city, with a little planning and thoughtfulness, you can maintain your healthy lifestyle wherever your vacation takes you.
Vacation Health Tips
- Check in with your health care provider ahead of time. Share your trip details. Depending on where you’re going or for how long, your provider may recommend prescription refills or additional vaccines. For example, some countries may require specific vaccines, and you may need to build in time for them to take effect.
- Get Moving.
Your vacation schedule may not allow for specific times to work out, so find ways to move each day. Take a lap around the airport while you wait, stretch every couple of hours on a road trip, and walk to restaurants and activities when possible. If time allows, take advantage of the hotel gym or pool for some additional movement. - Incorporate active activity. Depending on where you’re going, plan for active activities, like a hike, surfing lesson, swim in the pool, or walk around a museum. Activities like this will make rest time feel even better!
- Plan healthy snacks.
It can be hard to find healthy options once you’ve hit the road. Usually, it’s just fast food waiting for you. Plan ahead and pack healthy snacks. Think about slicing up fruits and veggies for long car rides, or put some yogurts, waters, hummus, and crackers in the hotel mini fridge. - Make good choices when eating out. Most vacations include going out for meals. While it’s important to enjoy your time, it’s just as important to make good choices. For example, split a meal with someone, look for grilled or steamed options, and avoid sugary drinks. Check out Healthy Homefront’s Dining Smart: Making Good Choices While Eating Out for more ideas.
- Enjoy yourself. A part of the vacation experience is trying new things. Don’t worry about the pastry you ate at the local bakery. Don’t beat yourself up for trying the famous deep-dish pizza. Just be mindful of how much you’re consuming and try not to overdo it. For example, if you know you’re going to have a dessert, try to have a healthy day beforehand. Aim for balance and moderation, not perfection.
- Use relaxation techniques. Road trips, flights, and lots of family time can all create stress. Build downtime into everyone’s schedule. Use deep breathing techniques, do a short yoga video, or end your day with a good stretch or a quiet walk. Check out Chill Drills, a free app with simple relaxation techniques, or #LiveWholeHealth, a collection of short wellness-related videos on yoga, deep breathing, mindfulness, and more.
- Practice gratitude.
Vacations, like any other day, often include frustrations and letdowns. Instead of focusing on the negative, like lost luggage, a missed flight, or a child’s meltdown at the zoo, try to zero in on the positive and enjoy the simple moments, like a pretty sunset, the good book you finished, or the smile on your kids’ faces. - Pack purposefully. Think about your health and wellness when you’re packing your bags. You’ll want comfortable shoes and socks if you’re planning to get your steps in. In addition, consider packing bug repellent, sunscreen, fever and pain medications, antibiotic cream and band aids, allergy medications, your personal medications, and anything else you may need to maintain good health.
- Get a healthy start. Whether it’s at a restaurant or from the mini fridge, start your day with something nourishing. A healthy breakfast can provide you with energy and keep you feeling full. We’ve all experienced the over-the-top sugary breakfast that makes you want to climb back into bed. Don’t make that mistake on vacation. Check out Healthy Homefront’s Jumpstart Your Day With a Healthy Breakfast for some healthy options instead.
- Embrace the shift.
Vacations are a great time to celebrate time away from the normal grind. Enjoy not rushing around from place to place, appreciate less screentime and more connection to others, give yourself time to enjoy things you love, sleep more, and eat a variety of healthy foods you wouldn’t normally eat. When you get home, consider continuing some of these habits. - Understand your health care coverage options.
- TRICARE – Check out your TRICARE health plan to learn how to get care while traveling. In addition, the Nurse Advice Line is available 24/7 by phone, web chat, and video chat. Get advice from a registered nurse and get help finding local care when you’re traveling.
- The Department of Veterans Affairs (VA) – Whether you’re traveling in state, to another state, or out of the country, you can get care while traveling through your VA health care plan. Learn more about VA’s travel coordinators, emergency care options, and more. In addition, you can access VA Health Connect 24/7 from wherever you are.
Use these tips to enjoy your next vacation and stay healthy at the same time!