Healthy Travel
Leslie McGonigal, M.S., Health Screening Specialist
Health Matters, Pennsylvania State University
Being physically active while traveling not only helps you stay on top of your weight-management efforts, it may also improve your vacation. Since travel is stressful, continued physical activity may not only help you sleep better in an unfamiliar environment, it will help you to stay more alert on the road, and allow you to better cope with unexpected stressors during the trip.
Following are some easy ways to fit physical activity into your travel itinerary:
Hotels: When comparing hotels, some amenities are more appealing than others, so put at the top of your list those that provide ways to stay active. Before booking your reservation, narrow down your choices by locating lodgings that include some sort of fitness venue such as a gym, swimming pool, stationary bike, tennis court, or weight room.
If you cannot find an affordable hotel with an exercise facility, look online prior to the trip and scout out a gym nearest your hotel. You may be able to buy a visitor’s pass or pay a small fee to use the facility during your vacation.
Plan Activity as Part of the Vacation: Do plenty of sight-seeing on foot instead of by car or other transportation. Historical areas often have guided walking tours, and if you’ve been taking it easy during the trip, walk simply for the sake of walking. Ask at a visitor’s center about local parks or running paths if you do not feel comfortable walking on streets near the hotel. Ask for a map at the front desk to find local recreation areas so you can combine relaxation with exercise. Try some new activities: rent bikes for a morning, or try kayaking.
BYOE (Bring Your Own Equipment): If you can’t get out and about, have a back-up plan. Pack a jump rope, yoga mat or exercise bands, bring a portable DVD player if one isn’t provided so you can work out to a favorite exercise DVD, or pull out your MP3 player, put in those ear buds, and dance or walk in place. If it’s after-hours, do some in-room toning exercises, such as, bicep curls, wall squats, and lateral raises, or try some yoga.
Know the Difference between Leisure and Laziness: Don’t make your trip too easy. Tell yourself in advance of your trip that you are going to put activity first. For example, make a commitment to park at the far end of the airport parking lot and walk to the terminal, avoid using the moving walkways on the concourses, and walk around the airport if your flight is delayed. If you’re on a layover or experience a serious delay, you may even be able to fit in a full-fledged workout while you wait. Some airports have gyms within their vicinity, such as the O’Hare Hilton Athletic Club, which is within walking distance to all O’Hare Airport’s domestic terminals. Other airports with exercise facilities on-site or nearby include JFK, Miami, LAX and Dallas.
If you select a hotel that is few blocks away from attractions, you may save money and burn calories getting to and from your lodging. To sneak in extra activity, plan to use the stairs instead of the escalator or elevator every chance you get, take the long way to go from location to location (on foot), and never hesitate to use the “scenic route”!
Maintaining physical activity while on vacation can allow you to enjoy your trip to its fullest, maintain your health while you are away from your routine, and help you ease back into “real life” once the trip is over. Indeed, the commitment to stay active during your vacation may be the first thing you need to pack before you embark on your adventure!
Eating Well While Traveling
Eating well while away on a business trip or family vacation can prove to be a challenge. “Emergency” situations in which you opt for less-than-healthful choices, just to be able to appease your hunger pains, are bound to crop up during a trip. However, with a little planning beforehand, you can maintain a relatively healthful diet while away from home.
Plan Ahead: If you will be traveling by plane, inquire with the airline if meals will be provided and what will be served. If it does not meet your nutrition goals, either pack your own meal in your carry-on bag or eat a healthful meal before arriving at the airport. Make reservations at a hotel that offers a continental breakfast buffet. This amenity often includes healthful choices such as fresh fruit, low-fat yogurt, and oatmeal.
Contact the hotel at which you will be staying to get a list of restaurants and grocery stores in the area so that you may plan meals in advance. If your hotel room will have a refrigerator and/or microwave you may prepare meals in your room, such as oatmeal for breakfast, “just add water” items, and low-sodium, low-fat soups/frozen entrees. When packing, include a few small, healthful snacks (e.g., breakfast bar/protein bar, nuts, dried fruit, 100 calorie packs, etc.,) that can be kept with you in the event of flight delays or other unexpected circumstances.
Prevent “Belly Bulge” while Traveling: Keep indulgences to a minimum. Vacation time is not a license to eat poorly; stick to your regular diet. Eat a light breakfast and lunch and treat yourself at dinner (within reason). Have a ready supply of healthful snacks. Increase fiber intake to satiate hunger. A business trip or family vacation doesn’t have to mean an end to your healthy eating habits. By developing a plan and preparing ahead of time, you can enjoy healthy, filling meals without worrying about health consequences.
The next meeting of the Women’s Health Task Force will be Aug. 4, noon, at Children’s Aid Society, 1008 S. 2nd Street in Clearfield. All interested persons are invited to attend.