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Sticking to a healthy routine while traveling can feel like a challenge. Between catching flights, trying new foods, or caring for tired kids- it’s easy to deprioritize our healthy habits. But, with a few simple strategies, you can stay on top of your health and wellness, even when you're not in your usual routine!

Whether you’re heading on vacation or taking a business trip, it’s totally possible to maintain healthy habits without feeling restricted or overwhelmed. In this post, I’m sharing the 5 ways to maintain a focus on wellness while away from home. These simple habits will keep you feeling energized, balanced, and ready to take on whatever comes your way.

1. Prioritize Hydration

When we’re busy or on the go, we often forget to drink enough water, and dehydration can lead to fatigue, headaches, and a general sense of sluggishness. Before the flight/drive, during, and after make hydration a priority.

Make Hydration Easy:

Carry a water bottle everywhere: Keep a reusable water bottle with you at all times. It’s easy to refill, and you’re less likely to forget to drink water.
Bring electrolytes: If plain water feels boring or your need an extra boost one electrolyte packet per day should do the trick!

2. Move Your Body in a Way That Feels Good

Traveling or getting off your usual routine doesn’t mean you have to give up on physical activity. The key is to make movement work for you in whatever situation you’re in. Whether it’s a short walk, a quick hotel room workout, or stretching after a long flight, getting your body moving—even for just 10-15 minutes—can boost energy, relieve stress, and help you feel grounded.

How To Stay Active While Traveling:

Walk whenever you can: If you’re exploring a new city, I make it a point to walk as much as possible. It’s a great way to sightsee, get fresh air, and get in some low-impact exercise.
Hotel room workouts: If there’s no gym available, do quick bodyweight exercises like squats, lunges, push-ups, or planks right in your hotel room.
Stretch and move in the morning: On days when you’re feeling especially stiff or tired, start your morning with a few minutes of stretching. This helps wake you up, boosts circulation, and sets a positive tone for the day.

3. Make Smart Food Choices (But Don’t Stress About Perfection)

Traveling often means indulging in new foods, and while it’s fun to try local delicacies, it can also be easy to overeat or make less-than-ideal food choices when you’re not in your usual routine. You don’t have to be perfect, but you can make mindful choices that nourish your body while still enjoying the experience.

How To Stay on Track with Food:

Start with a balanced breakfast: Try to start my day with a well-balanced breakfast that includes protein, fiber, and healthy fats—like eggs with avocado and veggies. This helps keep you satisfied and energized for the day ahead.
Think about what you can add to your meal: When eating out, choose options that you’ll enjoy (I mean, this is the best part of traveling right?) but consider adding a healthy appetite or side to your meal instead of restricting yourself.
Bring healthy sacks: Bring some healthier options with you so that you have something good to grab if you find yourself hungry between meals. (Read: Healthy Snacks You Can Make in 5 Minutes or Less)

4. Prioritize Rest and Sleep

Getting enough rest is one of the most important things you can do for your health. Lack of sleep can make us feel sluggish, cranky, and less focused. When traveling or out of your routine, I make sleep a priority by sticking to a consistent sleep schedule as much as possible and taking opportunities to rest between activities.

How To Ensure Restful Sleep:

Stick to a routine: Even when traveling, try to go to bed and wake up at about the same time each day. I know this isn’t always possible, but having a consistent routine helps the body adjust to new time zones or environments.
Try a sleep mask to block out light while traveling!
Make the most of naps: Feeling jet-lagged or tired or find yourself stuck at your room while your kid takes a nap? Take your own quick 20-minute power nap to recharge. It’s a great way to avoid exhaustion without disrupting my nighttime sleep schedule.

5. Manage Stress with Mindfulness

Traveling, dealing with time changes, and managing new schedules can be stressful. One of the best ways to handle stress while traveling or when out of your routine is by practicing mindfulness. Whether it’s through meditation, deep breathing, or simply taking a moment to center your, mindfulness helps you stay grounded and calm.

How To Manage Stress on the Go:

Take mindful breaks: Look for opportunities for mindful breaks. Enjoying a walk through a new city? Take a moment to notice the temperature of the air, the smells as you pass by restaurants or coffee shops. At the beach with your family? Notice how your feet feel in the sand and the sun feels on your skin. Enjoy a sunrise or sunset, even for a few minutes.
Practice meditation: Use an app like Headspace or Calm for short guided meditations, especially if you’re feeling anxious or jet-lagged. These practices help you clear your mind and stay centered.
Enjoy quiet moments: Make time to enjoy some peace and quiet—whether it’s sitting outside with a cup of tea or finding a quiet spot in a park. These little moments of calm help you recharge mentally and emotionally.

Final Thoughts: Wellness Is About Flexibility

When you’re traveling or out of your routine, it’s important to remember that wellness is about flexibility. It’s not about following a rigid set of rules or being perfect. It’s about making small, mindful choices that support your health and well-being, even when life is unpredictable.

By prioritizing hydration, moving your body, making smart food choices, getting enough rest, and managing stress, you can stay healthy and energized no matter where life takes you. So, the next time you’re traveling or thrown off your routine, remember: wellness is about doing what feels good for you—no rules required.