Whether you’re traveling for business or pleasure, trips can have a tendency to throw you off your game and when you’re wrapped up in all of the excitement and exploring, you can easily forget to keep your health in check. During our travels, we’re more vulnerable to get sick, more likely to forgo our fitness routines and more tempted to overindulge in not-so-healthy foods. It’s important to enjoy yourself, but traveling can’t always be an excuse to fall off the wagon – especially if you travel often. Instead of having to bounce back and recharge after a trip that was hard on your body, why not come back home feeling healthy and rejuvenated? Instead of adopting an all-bets-are-off mindset during your trip which will deter your health track, try out some of our helpful tips that will make your travels and your return home a whole lot easier and healthier.

1. Plan an Exercise Routine

Traveling is no excuse not to exercise. There are many workout apps nowadays that you can download onto your phone, and they offer a selection of workouts ranging from 15-45 minutes with various intensity levels depending on your mood and physical activity. Many of these can be done from anywhere and with no equipment. Don’t have an app? Don’t worry. There are many workout routines you can do, whether they are in a hotel room, on a beach, or in a small hotel gym. Don’t forget to pack small fitness accessories like rubber resistance bands or a jump rope in your suitcase. They won’t take up a lot of space, they weigh virtually nothing, and they’ll make any workout more challenging and fun.

If your hotel doesn’t have a gym,  your hotel room can be used to do a series of short exercises with minimal equipment. If you don’t have much time, 25 squats is a great option because it’s a full-body workout that gets you results, and there are a ton of benefits of doing squats regularly. (Just make sure you do your squats correctly, and watch a YouTube video to teach yourself proper form.) You can also lay on the floor of your hotel room on a towel, with your feet up on the seat of the bed or a chair to do a quick set of sit ups or sit on the chair and extend your feet outwardly for a fab core workout. Jumping jacks, butt kicks, high knees, lunges, push-ups, and holding a plank position are all great options as well. For cardio, a run on the beach is a great workout because running in sand requires a lot of leg strength and is great for toning and firming. Using a jump rope is another awesome cardio workout.

Try to do at least 30 minutes of exercise each day while you’re away, and try to do this first thing in the morning because procrastinating or planning on doing it later often leads to it never happening.

Speaking of exercise, don’t be afraid to forgo taxis and explore the city on foot instead. There is no better way to get to know a new place than by exploring on foot, and you’ll be having so much fun exploring that you’ll barely notice you’ve been walking (aka exercising) for hours.

2. Hydration

Invest in a reusable water bottle and bring it with you when you travel. S’well is a great brand because the bottle keeps your water cold for 24 hours and it’s great for on-the-go travelers because it’s leak-proof. We recommend that you fill up your bottle at every opportunity. Starting from the airport and throughout your journey whenever it’s possible. Staying hydrated during the day is crucial to staying healthy when you travel, especially since we tend to indulge a bit on alcohol and rich foods. Water keeps you energized too, so that you can see and do more during your trip. A person needs about 30 to 50 ounces of fluid per day, which can be derived from drinking liquids or by eating water-rich foods, like cucumbers, cauliflower, eggplant, watermelon, red cabbage and peppers. Simple steps like drinking a big glass of water when you wake up, one at breakfast, filling up your bottle at the hotel before you set out in the morning, emptying your water glass from lunch into your bottle, etc. will go a long way at helping you stay refreshed and cool.

3. Healthy Meals and Snacks

When we in an unfamiliar place, we tend to want to try every new food our eyes see, and we also tend to be unsure of where to get healthy options. There isn’t anything wrong with experiencing all the amazing dishes a new place can offer, but having several heavy meals during the day can be hard on the body. Commit to having one healthy meal each day and you’ll be glad you did when you return home without all those extra pounds.

As soon as you get to your destination,  hit the local markets (google will tell you where they are) because it’s at these markets where you can pick up fresh local produce, and throw a couple of apples and pears into your backpack. Markets often sell interesting (and healthy) snacks such as apple chips and dried mango. If your hotel room has a kitchen area, try to prepare ready-to-go meals and snacks from fresh ingredients such as slicing up watermelon – and cutting up bell peppers, carrots and cucumbers and keep them stashed in your bag while walking about. There’s also no shame in biting into a full cucumber and not cutting it up. Cooking may not always be an option while traveling, so for those times when you’ll be eating in restaurants, opt for low-carb substitutes, choose grilled options whenever possible and skip the dessert.

4. Clean Hands

Pack a hand sanitizer with at least 50% alcohol and keep it in your pocket at all times. This is hugely effective in preventing the spread of diseases and catching viruses while traveling. Use the sanitizer on your hands whenever you can’t wash your hands properly, especially after touching germy hot spots like the ticket counter, ATM, door handles, or rails. If you can’t wash your hands or use the the sanitizer right away, be mindful of not touching your nose, eyes or mouth until you can get those hands clean.

5. Yoga

After a long day of walking around exploring or in meetings, a little yoga might be exactly what your body needs. These days, several hotels have free yoga in the morning or sunset yoga in the evenings. Alternatively, find a local yoga studio or use a yoga app on your phone to do it by yourself. Use a large towel as a mat and in place of a yoga strap for many moves. Find a quiet place on the beach or balcony of your hotel room and just take in the sounds. Close your eyes and relax. Yoga does the body good. It is a total mind and body workout that combines strengthening and stretching poses with deep breathing and meditation.

6. Sleep

When we are away from home, we tend to skimp out on sleep, especially when we’re trying to cram in as much as possible in one day. This is a bad idea. Sleep plays a vital role in good health and well-being, and keeps your from falling ill on your trip. Getting enough sleep at the right times can help protect your health and improve the quality of your trip. Go to bed at a set time, and organize a daily itinerary for yourself so that you don’t feel like you’re running out of time to see and do things. Read a book before bed, and avoid watching TV and using your cell phone two hours before bedtime. The light from the screen causes your brain to stay stimulated and think it is daytime. If you have trouble sleeping try taking a hot bath. That will raise your core body temperature, but will fall as soon as you get out, which may help you sleep more soundly.

This post is brought to you by: Authority Reports