Young woman hiking overseas, with a water bottle, hand sanitizer, healthy snacks, and cold and flu medication in her backpack.

How to Be Healthy on Holidays?

It's that time of year again! Maybe you're taking a short break in Bangkok, or you'll be in a completely different time zone, having a really good time on your two-week trip in Europe.

It's normal to slip into the holiday mood and forget about your healthy eating habits and exercise routine back home. With all the sights to see and the yummy local delicacies to try, who's got the time (and motivation) to eat healthy, stay on track with our exercise regimes and hit the gym?

But you've made good progress on your journey to become more active, and you don't want to see your stamina and performance drop too much over the holiday season.

Use these travel tips to stay active and maintain some level of fitness while on holiday!

Travel Tips for Healthy Travels

Before the Trip: Pack Smart

You're saving luggage weight allowance and space for snacks, shopping, and souvenirs; the last thing you want to do is to pack dumbbells or other heavy workout equipment.

But that doesn't mean you can't bring any workout gear with you! Pack smart with lightweight and portable equipment like a resistance band or skipping rope.

Plus, you can use these almost anywhere for a quick workout, for example, in your hotel room, parks, and gardens.

Related: The Ultimate 20-minute Home Workout​

On the Flight: Keep Moving

Start your holiday on the right foot! Stay healthy by walking through the airport terminals with your bags in hand instead of using travellators and trolleys.

This is a good way to increase your step count and burn some calories: 15 minutes of walking at a moderate pace while carrying a bag will burn up to 78 calories, about one peanut kueh tutu (80 calories).

On the plane, make sure to take short walks and stretch your legs often to keep your blood circulating.

After landing, do some muscle relaxation exercises to relieve tension in your muscles. They'll have tightened during the flight, especially if you were flying budget and squeezed into a tiny seat for long hours (who can resist those cheap tickets?).

Related: 11 Ways To Relieve Leg Pains

In Your Room: Create a Routine

Create a short bodyweight workout routine that doesn't involve any equipment, and that can be done in the comfort of your hotel room.

Start each day by taking 15 minutes in the morning to do a few reps of exercises like sit-ups, wall squats, push-ups, and jumping jacks.

The morning routine will perk you up and get you ready for a day of touring, and you'll burn some calories — just in time for the hotel's breakfast buffet (tip: mind the portion sizes and prevent overeating with My Healthy Plate).

Out and About: Look for Opportunities to Move

Get out of your hotel and explore the area. Look for parks, sports facilities, or beaches — spots where you can briskly walk, jog, or cycle. Don't forget to bring a water bottle to stay hydrated!

Plan nature treks and hikes to see the sights while keeping fit. Not a nature lover? Tap into your artsy side by visiting art galleries and museums (fun fact: if you finish walking all three wings of the Louvre in Paris, you'll have walked 14 km or 17,500 steps!).

And of course, enjoy yourself! Don't rack up holiday stress by being over disciplined about working out: explore the city, go on tours, meet the locals, and the steps will naturally add up.

Here's wishing you safe and healthy travels!

Do consult your doctor before starting any exercise regime and practice caution when exercising. Remember, safety first!

Keep on top of your health before you go on holiday! Track appointments and view your medical or health records at myHealth.

Download the HealthHub app on Google Play or Apple Store to access more health and wellness advice at your fingertips.

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