Meeting new people, exploring new cultures, and soaking up the richness of new experiences are the thrills that define a traveler’s journey. 

The issue is, when you travel, you’re not just to and fro to different people and cultures; at the same time, you become exposed to an array of health and wellness impediments that you wouldn’t face at home.

I wrote this article to help you keep your health in tip-top shape, even on the go.

Eat A Balanced Diet

Eat A Balanced Diet

Keeping your regular diet balanced will be a challenge for you. However, it’s a must for you to maintain high energy levels. Here’s how you can make smart choices.

Find Nutritious Options

Local Culture & Quality: Engage with the local culture and be mindful of opting for healthy and authentic foods. 

Always hand tor their fresh fruits and vegetables, which will keep your energy intact in that weather and circumstances. Keep in mind that locally sourced food ingredients are not only tasty but also high in their nutritious value.

Tip: Portable Cooking Devices: Travel-size appliances like a George Foreman grill or a crockpot can be valuable assets. If permitted, they enable you to cook lean proteins and veggies by taking advantage of local produce markets.

Portion Control

Understand Serving Sizes: You may overindulge in local food, especially when eating out at fine-dining establishments. 

At the same time, you need to pay attention to the size of the portion of the meal. Follow this thumb rule: Fill one-half of your portion with vegetables, a quarter of it with lean protein, and finally, the rest with whole grains.

Food TypePortion Size
Vegetables1/2 of your plate
Lean Protein1/4 of your plate
Whole Grains1/4 of your plate

To-Go Containers: Don’t think twice about asking for a to-go container the size of the portion is too large. This will help you regulate your portion control but, at the same time, ensure you have a healthy option so far as your next meal is concerned.

Stay Hydrated!

Stay Hydrated!

Keep a reusable water bottle with you so that you stay hydrated throughout the day. Remember, wayward climate conditions can be bad for you and lead to dehydration. 

Ultimately, it will soak up all your energy and affect your health. Refill it anytime in the day. Target a specific water content and aim for the recommended daily intake based on your activity level.

Use a Water App: This might be overkill, but you could think of using an application to keep a watch on the level of water intake. It will ensure that you meet your hydration goals. Waterllama is a popular choice.

Use The 80/20 Rule

Enjoy the splendor of the latest cuisines by following the 80/20 rule. Look to eat healthy 80% of the time, and also offer yourself relaxation and then indulge or splurge on the remaining 20%… that’s that way!

  • Healthy Snacks: Keep healthy snacks like trail mix, protein bars, or even nut butter on hand. They are perfect for eating well between meals. Moreover, they easily fit in your luggage.
  • Evaluate Calories: When you do decide to treat yourself, be mindful of calories. Ensure it’s worth the splurge and that it positively contributes to your overall dietary wellness goals.

Stay Active

Stay Active

Here’s how you can blend sightseeing with exercise and take advantage of your accommodations to stay in shape.

Incorporate Activity Into Sightseeing

Sightseeing on Foot: Make the most of your travel by planning walking tours. Instead of taking taxis between sites, lace up your sneakers and hit the streets. Walking not only gives you the best view of the local life but also burns calories. In cities known for their outdoor spaces, such as local parks, allocate time for a hike or brisk walk.

I recently traveled to Japan and I clocked in about 15,000 steps per day! Not bad for someone who’s a bit sedentary at home.

Utilizing Local Fitness Offerings: Check for gym passes or day passes at local fitness centers. Chains like Planet Fitness, Anytime Fitness, or Life Time Fitness often allow guests to use their facilities, providing space and equipment for a satisfying workout far from home.

Hotel Room Workouts

Maximizing Limited Space: Turn your hotel room into a mini-gym. Use the space between furniture for bodyweight exercises like push-ups, sit-ups, or squats.

Online Fitness Resources: Access online fitness programs that require minimal space and equipment, such as Blogilates, HASfit, or The Fitness Marshall. However, their short, effective workouts can be streamed directly on your device, making it easy to stay fit without leaving your room.

Personally, I watch the Body Project’s workout videos on YouTube. They’re oldies, but goodies.

Walk Whenever Possible

Choosing Foot Over Transport: Try walking as your main form of transportation. Stroll to restaurants, markets, and attractions whenever feasible for added exercise.

Select Accommodations Wisely: Consider accommodations with walkable access to points of interest when booking your stay. However, proximity can encourage more walking and less reliance on transport, leading to more restful leisure time and increased fitness.

Vaccination Vigilance

When you are planning your next trip, especially in places like Southeast Asia or Central and South America, always be aware and informed regarding the required vaccinations. It is key to maintaining health your health and safety.

Are You Up-To-Date With Your Vaccinations?

Prior to packing your bags, make sure you’ve received all the necessary immunizations for your destination of travel. Here’s how you can stay vigilant:

  • Consult with a specialist on travel health: A healthcare provider who has a specialization in travel medicine can offer you personalized advice based on your itinerary.
  • Check the CDC Travelers’ Health Page: This resource offers you the most up-to-date data on vaccinations requited for various countries.

Recommended Vaccinations:

  • Hepatitis A: Transmitted through contaminated food and water, it’s a common vaccine for travelers.
  • Typhoid: Also spread through food and water, typhoid vaccinations are advised for many tropical regions.
  • Depending on your destination, rabies shots, and malaria pills are also recommended.

Check With Health Resources

Being well-informed is your first line of defense. Make use of digital tools to stay safe:

  • Download apps: Use standard digital health apps that provide vaccination reminders and health alerts.
  • FT Digital Edition: Stay current with health news and safety alerts for travelers by checking reliable news platforms.

Take Care Of Your Mental Well-Being Too!

While you’re exploring new places, people, and cultures, always look out for your mental well-being! Yes, you got it right. Moreover, the long, tedious flights, stuffed itineraries, and work demands can take a toll on both your body and mind.

Mindfulness And Stress Management

Practicing mindfulness can be beneficial, especially while you are traveling. Also keep your patience and be fully engaged with whatever you’re doing at this very moment — free yourself from distraction or judgment. 

When stress starts to bubble up, remember these strategies:

  • Deep Breathing: Find a secluded spot and take a few deep breaths. Moreover, inhaling and exhaling slowly lowers your heart rate and makes you calm and composed.
  • Guided Meditation: Use different applications that offer guided sessions on medications, which can range from 2 minutes to an hour. Perfect for those long flights or when you’re back at the hotel room after a busy day.

Keep A Travel Journal

Maintaining a travel journal helps you process your experiences and reflect on how they affect your emotional state:

  • Daily Highlights: Every night, jot down the best parts of your day. This practice can shift your focus onto positive experiences, improving your mood.
  • Feelings and Thoughts: Recording your thoughts can help you understand what triggers stress or happiness during your travels, allowing for better-coping strategies.


These tips and pieces of advice that we provide you could be highly helpful to you in maintaining sound health while you tour different destinations. Stay fit and healthy and have a great vacation. 

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Mony Shah

With an adept skill of curating content on multiple genres, Mony has harnessed success as a Content Writer quickly. Find her sharing her profound thoughts and opinions on travel, lifestyle, and beauty, among other genres.

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