HEALTH HACKS TO STAY ON TRACK WHEN YOU TRAVEL

It’s as if your healthy habits know the drill. As soon as you pack your bags and put on your out-of-office, all of your good intentions get ready to kiss you goodbye as you walk out the door. So, what can you do to make sure your next trip is both healthy and happy?

The first step to feeling good when you're traveling is to define what 'healthy' looks like when you're away. In most cases, this won't be the same as 'healthy' at home. How we live when we're traveling can be pretty unique, so your healthy behaviours might need a unique twist too.

If you’re striving for optimal health habits or pushing to achieve new levels of fitness, you don’t need to stick to the plan 100% of the time. Science suggests that occasional non-adherence to healthy behaviours will not derail your progress. So when you’re away, be okay with ‘good’ (not perfect) habits, choose a few healthy priorities and make them happen.

GET GOOD SLEEP

“A good sleep can help you feel sharper, more mentally focused, more alert, and in a better mood,” says sleep guru Dr. Meeta Singh. “There is a bi-directional relationship between sleep quality and physical activity – exercise can improve deep sleep and sleeping better enhances the ability to exercise the next day.”

If you can, sleep as much as possible en route to your destination (although if you’re travelling long distances by air, allowing time for in-flight physical activity is also important). As soon as you arrive, try to get in sync with the local schedule. If you’re feeling fatigued in the middle of the day, have a short nap. “Getting even half an hour extra helps, and we should never underestimate the power of a 20-minute nap,” says Singh. To make sure you sleep soundly in the evening, avoid caffeine and alcohol before bed. Research shows as little as 20 minutes of BODYBALANCE in the evening can also improve sleep quality. Discover more sleep tips.

EAT WELL AND DRINK LOTS (OF WATER)

BYO snacks… that’s the #1 hack for healthy travellers. When you pack your carry-on with plenty of nutritious and satisfying snacks it will help you resist the lure of other less healthy options. Avoid high-sodium snacks (to keep bloating down) and if you do go down the fast-food route, try and choose something with salad. Staying well hydrated is also key, so drink lots of water. If you are drinking alcohol, aim to have alcohol-free days and keep it to three drinks or less each session.

Remember, it's okay to falter. Sticking to a regimented diet when you're away from home can be difficult – so don't stress if your nutrition is not ideal, just get back on track as soon as you can.

CHOOSE WORKOUTS WISELY

Whether you're on a vacation or a business trip, it's not the time to try and smash new fitness goals. Instead, embrace physical activity for its mood-boosting benefits.

"When I travel, I LOVE running outdoors because it's how I recharge. I give a lot of myself and my energy to my job, so running is what I do for me, it's my active relaxation," says Erin Maw, Les Mills Trainer, who often travels to fitness events all over the globe.

Running (or walking) is a great option for travelling exercisers as you can fuel your fitness and explore your new environment – and you don't need any equipment. If you find it hard to get going, audio-only run workouts can provide the motivation you need. Sightseeing is not the only perk that comes from running outdoors. Research shows runners burn more calories navigating outdoor terrain than they do on a treadmill and you’re likely to train for longer when you work out outside. To top it off, those sweating it out al fresco often report more enjoyment, greater satisfaction and an increased likelihood of making a habit out of exercise. Get more outdoor exercise inspiration here.