Essential tips to stay fit while travelling

Hello and welcome to this week’s newsletter where we focus on staying fit and healthy while travelling. Whether you're jet-setting across the globe or exploring a new city, staying fit and healthy while traveling doesn't have to feel like a tough and boring task.

With a few simple strategies and mindful choices, you can maintain your wellness routine and enjoy every moment of your journey to the fullest. Let's dive in and uncover the secrets to staying fit and healthy on the go!

1.  Pre-Travel Preperation 

Before you start out on your trip, indulge in pre-travel preparations that set the stage for a healthy adventure. A week before your departure, take the time to craft a meal plan rich in lean proteins, fibrous fruits, and wholesome grains.

By stocking up on nutritious snacks like nuts and seeds, you'll be armed with on-the-go fuel to combat the siren call of airport junk food. Additionally, schedule a few extra workout sessions to rev up your metabolism and strengthen your physical resilience for the journey ahead.

2. Hygiene Habits

Maintaining good hygiene practices while traveling is essential for preserving your health and preventing illness. Pack travel-sized hand sanitizer, disinfectant wipes and face masks to minimize exposure to germs and bacteria, especially in high-traffic areas like airports and public transportation.

Prioritise washing your hands regularly with soap and water, particularly before eating or touching your face, to reduce the risk of contracting infections. Additionally, practice proper oral hygiene by brushing and flossing your teeth daily, even when on the go. By adopting diligent hygiene habits, you'll safeguard your health and enjoy your travels with peace of mind.

3. Savvy Snacking in the Skies

Navigating the meal offerings aboard flights can be a daunting task, but with a bit of foresight, you can sidestep the pitfalls of inflight indulgence. Pack a stash of wholesome snacks like carrot sticks, trail mix, or protein bars to stave off hunger pangs and maintain stable blood sugar levels.

Choose hydrating beverages such as herbal teas or water infused with citrus slices to counteract the dehydrating effects of cabin air. By exercising restraint and making mindful choices, you can breeze through your flight feeling nourished and energised, ready to tackle your next destination with gusto.

4. Protein Powerhouse 

When you’re caught up in the hustle and bustle of travel, prioritising protein-rich meals is important to sustain your energy levels and promote muscle recovery. Seek out local eateries that offer dishes containing lean proteins like grilled fish, tofu stir-fries, or hearty salads.

Alternatively, carry a supply of portable protein powder to easily bolster your meals and stave off hunger between meals. By centering your dining choices around protein, you'll fuel your body for exploration while minimising the risk of energy crashes and midday slumps.

5. Mindful Munching on the Move

In the midst of bustling travel hubs and tantalising street food stalls, it's all too easy to succumb to the temptation of mindless munching. Resist the temptation to indulge in impulse snacks by portioning out your treats in advance and savoring each bite mindfully.

Choose nutrient-dense options like fresh fruit, Greek yogurt, or roasted chickpeas to satisfy cravings while nourishing your body from within. By adopting a mindful approach to snacking, you'll cultivate a deeper connection with your food and avoid falling prey to empty-calorie temptations that can derail your wellness journey.

6. Fitness on the Fly 

Maintaining your fitness routine while on the road doesn't have to be the tough gym routine you’re accustomed to. Embrace the power of quick, efficient workouts that can be completed in the comfort of your hotel room or the serenity of a local park.

High-intensity interval training (HIIT) routines, body weight circuits, or yoga flows offer a potent dose of exercise in minimal time, ensuring you stay on track with your fitness goals even amidst the whirlwind of travel. These pocket-sized workouts scheduled into your itinerary will raise your energy levels, boost your metabolism and carve out moments of wellness wherever your adventures take you.

7. Stroll and Soak

Amidst the cacophony of foreign sights and sounds, don't overlook the simple pleasure of a leisurely stroll through uncharted territories. Lace up your walking shoes and embark on exploratory walks through vibrant city streets, beautiful parks or tranquil seaside promenades.

By infusing your travels with moments of movement and mindfulness, you'll not only burn calories and boost your mood but also forge a deeper connection with the essence of your destination.

8. Stretch and Strengthen

Long hours of travel can leave your muscles feeling tight and fatigued. Combat stiffness and discomfort by incorporating stretching and strengthening exercises into your daily routine. Take breaks during your journey to perform simple stretches for your neck, shoulders, back and legs, promoting circulation and relieving tension.

Additionally, consider packing lightweight resistance bands or a travel-sized foam roller to engage in targeted strength training exercises wherever you go. By prioritising flexibility and muscular endurance, you'll enhance your mobility, reduce the risk of injury, and enhance your overall travel experience.

9. Sleep Sanctuary

Amidst the excitement of exploration, don't underestimate the importance of quality sleep in maintaining your health and vitality. Create a tranquil sleep sanctuary in your accommodation by ensuring a comfortable mattress, cozy bedding and a cool, dark environment conducive to restorative rest.

Establish a soothing pre-sleep routine such as reading a book or enjoying a calming cup of herbal tea that signals to your body it's time to wind down. Aim for seven to nine hours of uninterrupted sleep each night, prioritising both quantity and quality to recharge your body and mind for the adventures that await you when you wake up the next morning.

10. Digital Detox

In today's hyper-connected world, it's easy to become overwhelmed by constant notifications and digital distractions, leading to feelings of fatigue and burnout. Take advantage of your travels to disconnect from screens and immerse yourself fully in the present moment.

Designate specific times each day to unplug from devices, allowing yourself to recharge both mentally and emotionally. Instead of scrolling through social media or answering emails, engage in meaningful experiences such as journalling, sketching, or simply observing the world around you.

By embracing a digital detox during your travels, you'll cultivate a deeper sense of connection with yourself and your surroundings, revitalising your spirit and enhancing your overall well-being.

Follow these simple yet effective strategies when travelling to stay fit, healthy, and energised no matter where your adventures take you. Bon voyage, and here's to a happy, healthy journey ahead!

The information provided in this newsletter is for general guidance and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional before making significant changes to your health and wellness routine.

Wishing you good health,

The Wellness Valet Team

Recipe of the Week: Energy-Boosting Travel Snack Bars

Ingredients:

• 1 cup rolled oats

• 1/2 cup almonds, chopped

• 1/4 cup pumpkin seeds

• 1/4 cup dried cranberries

• 1/4 cup dried apricots, chopped

• 1/4 cup honey or maple syrup

• 1/4 cup almond butter or peanut butter

• 1 tablespoon chia seeds

• 1 teaspoon vanilla extract

• Pinch of salt

  Method

• Preheat your oven to 350°F (175°C). Line a baking dish with parchment paper, leaving some overhang for easy removal.

• In a large mixing bowl, combine the rolled oats, chopped almonds, pumpkin seeds, dried cranberries, and chopped apricots.

• In a small saucepan, heat the honey (or maple syrup) and almond butter (or peanut butter) over low heat until melted and well combined. Stir in the vanilla extract and a pinch of salt.

• Pour the wet mixture over the dry ingredients in the mixing bowl. Add the chia seeds and mix until everything is evenly coated.

• Transfer the mixture to the prepared baking dish and press it down firmly with the back of a spoon or your hands to form an even layer.

• Bake in the preheated oven for 15-20 minutes, or until the edges are golden brown.

• Remove from the oven and let the bars cool completely in the baking dish before slicing into squares or bars.

• Once cooled, store the bars in an airtight container for up to one week. Enjoy them as a convenient and nutritious snack while you're on the go!

These energy-boosting snack bars are perfect for travel, providing you with a healthy and delicious option to keep your energy levels up throughout your adventures. Bon appétit!