Healthy Travel Guide: 10 Tips to Stay Fit, Energized, and Healthy on the Go

Compassionate+Beneficial Living™

Often, we glorify travel as a series of perfect moments when the reality is more complex. While we may be grateful for meaningful travel experiences, we also need to ensure maintaining physical and mental health is a daily priority.

My work supporting animals, people, and the planet may sometimes require travel. However, for me, travel is only worth doing if traveling doesn't compromise my well-being. This can be incredibly challenging because leaving my animals impacts my well-being profoundly. So when I need to travel, I do everything possible to ensure their care is fully optimized, while at the same time, travel in a way that supports my physical and mental health.

On a recent trip, I tested several health-focused practices I've developed over time and learned two (sometimes painful) lessons that I'll consider for future journeys. Whether your focus is staying active, keeping your energy levels up, or finding plant-based foods while traveling, these insights can help you plan a smoother, healthier trip.

10 Tips for Healthy Travel

Pack Your Protein

• Portable, reliable protein is a game-changer. I love Bob's Red Mill Textured Vegetable Protein (TVP), which blends well in nearly any dish, and No Cow Original Protein Bars, which are travel-friendly and gluten-free. With my daily vegan protein needs covered, I can focus on finding fresh veggies wherever I go.

Bring Portable Fitness Equipment

• Resistance bands, a lacrosse ball for mobility work, or a jump rope are lightweight options that fit easily in your luggage and help you work out anywhere, from your hotel room to a nearby park.

Make Waiting Time Active

• Use downtime at the airport to stay moving. Walk around the terminal or squeeze in a mini workout with exercises like squats, lunges, or wall push-ups while waiting to board.

Skip Alcohol on Flights

• Staying hydrated with water during flights is key. Alcohol can dehydrate you, disrupt sleep, and make it harder to stick to healthy meals and workout routines.

Order Groceries, Not Just Meals

• Delivery apps make it easy to stock up on fresh, ready-to-eat vegetables and other nutritious foods that don't require cooking. This simple habit keeps your nutrition on track.

Customize Your Orders

• Don't be afraid to ask for simple, healthy options not listed on the menu. A plate of raw or steamed veggies is often available and can help you meet your daily goals.

Track Your Meals

• Use a meal-tracking app like MyFitnessPal to monitor your protein, vegetable intake, and calories. Tracking can also help you calibrate your nutrition, activity, water intake, and more.

Document Your Progress

• Taking photos or videos of your healthy meals and workouts helps you stay consistent and may inspire others to prioritize health while traveling.

Choose Active Transportation

• Walk, jog, or bike whenever possible instead of relying on cars or public transit to stay active while immersing yourself in your destination.

Plan Snacks in Advance

• Pack nutritious snacks like nuts, fruits, or veggies to avoid relying on the less healthy airport or convenience store options--especially important if you have dietary restrictions.

What Lessons Did I Learn for Next Time?

Choose Accommodations with 24-Hour Gym Access

• On this trip, I managed to improvise workouts in my hotel room when the gym wasn’t open. Next time, I’ll prioritize hotels with 24-hour gym access or plan alternative workouts ahead of time.

Prepare for Unexpected Sprints

• Travel often involves unexpected dashes to catch a bus, train, or flight. Next time, I’ll ensure my footwear, gear, and fitness routines are better suited to handle these impromptu moments.

These tips and lessons have helped me balance health and enjoyment during my travels, keeping me on track with my goals during and after the trip.

What about you? What are your favorite strategies for staying active and eating well while traveling? Share your insights in the comments and stay tuned for more on optimizing your pets’ care before travel.