Tips for staying healthy when traveling

Staying healthy isn’t easy when you’re constantly on the go, but there are some simple tips that can keep you in line with your regular routine even when you’re far away from home.

In order to fulfill your fitness requirements during your days away, try some of these travel workout tips by the Mayo Clinic:

— Do your research. If you’re staying at a hotel or a resort, for example, look at what facilities are available to you there whether it’s a swimming pool, tennis court and/or a fitness center.

— Don’t be afraid to venture outside. Check around for local parks in the area you’re in. Getting some fresh air for an hour and going for a brisk jog or walk can help you maintain your fitness routine even if you’re not running on a treadmill inside of a gym.

— Bring your own gear with you. Things like free weights, jump ropes, exercise DVDs, tension bands can join your travel kit so when you’re ready to get up and go, you have everything you need to fulfill your regular workout requirements.

— Do little things to help you stay active during the day. Maybe instead of taking the elevator up to your room or riding the escalator up or down floors, take the stairs; park your car a little farther away than usual to get a few more steps into your day; if you can walk to your destination, then why not?

— Finding the time to squeeze in physical activity during travel is a challenge, but finding the time to eat right as well could be even more difficult to adhere to on the go. HealthyToWork.org has some answers.

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— For Breakfast: Treat yourself to the continental breakfast bar, because eating right, especially for the first and most important meal of the day, can keep you fueled and energized for the rest of it. Try to stay away from the pastries and the heavy bagels and instead gear yourself toward the nonfat yogurts, whole grains and oats, as well as proteins such as hard boiled eggs. If you happen to end up in a restaurant, go for an omelet with some fresh fruit on the side instead of heavy starches like home-fries and toast. Try your best to steer away from the double chocolate chip pancakes and waffles. If you have tea or coffee, take it plain without any heavy creamer or sugar. Try skim milk and a little bit of sweetener as a substitute. If you want juice, go for something that is 100% fruit juice.

— Lunch: Steer away from the fried and crispy options and instead go for baked or grilled foods on the menu if at a restaurant. Having a bigger lunch is fine as long as you keep your dinner light in proportion. If you’re having an entree, skip the fries on the side and look for some veggie options. If you’re eating with others, splitting a meal can help you and your colleague from overeating. If fast food is the only option for you, try to go for some type of sandwich where you can substitute the red meat for grilled chicken or a meatball sub or a light turkey sandwich loaded with veggies. Try to stay away from large sodas, as well. If you have the option of getting a water, get a water.

— Dinner: If you did happen to indulge in a heavier meal for lunch, look to have a lighter dinner. If you’re at a restaurant, look for two appetizers or side dishes to help control your portion sizes. Side salads with a light dressing can complement a minestrone soup or a small piece of grilled chicken or fish. Vegetarian options can help you cut the calories of a non-vegetarian meal. If you have whole grain pastas available to you, try getting it with a tomato-based sauce.

— Snacks: Pack your own, such as dried nuts, pretzels, fresh fruit and veggies. For perishable items, be sure to keep them in a fridge or a cooler so they last. Yogurt is also a good option as well as instant oatmeals and hummus.

— Portions are very important when it comes to eating any meal. If you do go for something heavy in fats and carbs, have it in moderation.

As well as maintaining a healthy diet and exercise routine during your times of travel, it’s important to also rest your body. Listening to your body and what it’s telling you is very important to your health so if you do not feel well or are fatigued, take the time to rest and relax.