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7 Ways to Have a Healthy Vacation


We all look forward to vacation, but while we aim at relaxing and having fun, we also need to prioritize our health. Here is how you have a healthier vacation:

  1. Everything Counts As Exercise So Move More

If you are the kind of person that thinks that exercise only counts when you sweat, burn a given amount of calories, and last for a certain amount of time, then you need to think again. The truth is that you are not tied to 30 minutes, medium-intensity, 5-days per week workout or a really intense 10 minutes, 3-days per week workout. You might not think that a 15 minutes exercise counts but it actually does. Some exercise is better than none at all.

The biggest problem that people face is a sedentary life. A lot of people do jobs where they sit all day. This can be dangerous. When on vacation, you will most likely pick relaxing to exercise any day.

However, rather than lying on the beach, why not try swimming, walking or snorkeling? There are many ways to engage in movement while travelling. You can:

  • Hike or walk
  • Take the stairs
  • Take lesson in scuba diving, surfing, or dancing
  • Take morning or evening walks to explore the place you have visited
  • Rent a bicycle instead of a car to get around

So in case you do not want to exercise while on vacation, find ways to move more, sit less, and enjoy yourself.

  1. Watch Your Diet

Most people will throw caution to the wind when it comes to what they eat while on vacation. It is easy for people to feel that they can get away with bad eating habits because they are on vacation. But it makes sense since no one wants to skip on trying out ethnic courses. The point though is to do it in moderation. You can do this by controlling the portions you eat by using your hand. Here is how you can do this:

  • Protein: 1 to 2 palms
  • Veggies: 1 to 2 fists
  • Starchy carbs: 1 fist
  • Fruit: 1 fist
  • Healthy fat: 1-2 thumb sized servings

Make an effort to focus more on vegetables and protein and sticking to the above servings. One trick I use before I travel is to check out the local food that I will want to try. As a result I will know what to have ahead of time and I can modify the rest of my day accordingly. For instance, while I was in Japan I knew that I had to try sushi and udon – a high carbohydrate dinner.  Therefore, during the day I ate fewer carbohydrates. Planning ahead is very essential.

You can also watch how much you eat by taking at least 20 minutes to finish a meal. This is to give your stomach time to tell your brain that you are full.

  1. Engage In Quick Training

When on vacation, I like to begin my day with about 10 to 20 minutes of training. From your experience in class, you know that you don’t necessarily need to be in the studio or using equipment to benefit from barre-based exercises. Try a short series of of squats, lunges, small-V, wide second, low-curl, and arm work using a belt or towel (for resistance).

I choose 1 upper body pressing exercise, 1 lower body exercise, 1 upper body pulling exercise, and 1 lung sucker. I try to do as many rounds as I can within 10 to 20 minutes.

  1. Irregular Fasting

This is a growing trend, and something I use when taking a long flight or if I am stuck in an airport. It is difficult to find healthy options while flying, so I take this opportunity to fast.

I will go for 16 hours without food, and then use an 8 hour window for eating. So I end up eating two times during the day while taking at least 20 minutes to complete a meal. However, it does not have to be a 16/8 fasting and eating window. I let the day dictate how long I will fast. So I can also do a 20/4 fasting and eating window.

  1. Let people know about your decision of healthy vacationing

When I travel with family and friends, I always let them know that I will be training and eating healthy. Ask your family to join you in whatever activities you will be getting involved in. you should also get to know what their plans are so that you can adjust your schedule around theirs.

  1. Go Easy On the Booze

Getting sloshed is part of vacationing for most people. However, I like to keep a strict rule of two drinks per night. Nursing a hangover the next morning is not ideal.

Try doing the same as well. Alternate a glass of alcohol with a glass of water and you will not have a hangover the next day.

  1. A healthy Vacation is a Choice

You do not have to practice healthy vacationing if you do not want to. It is that simple. As an adult, you can do as you like. If you decide to have a healthy vacation, then preparing for this and committing to it is just as simple.

Author’s Bio

Meet our contributor, Daniel N.:

I am the “Fitness Crab”, a Toronto-based fitness coach and yoga instructor. I’ve been helping my clients improve their health and set up their home gyms for over a decade. How to eat healthy is more important that exercise in order to achieve results. I teach people how to eat healthy as well as achieve perfect form with bodyweight exercise as well as machines like rowers and climbers. To contact me, please click here.

Image Source: US News