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How To Fit and Stay Healthy When You Travel

Exercising On The BeachTraveling is fun, but it can be difficult to sustain a healthy lifestyle when you are constantly on the road or in the air. Most of us start fostering healthy and fit routines at home or with the help of gym memberships, we often follow a strict routine when it comes to exercise and food, so it can be quite difficult when we leave town or when our schedules are thrown around.

Staying fit and healthy while travelling is indeed doable although it may take a bit of work on your part, but what is extra work when we’re talking about your health?

Keeping yourself healthy and fit has plenty of immediate benefits that work well for you, especially on your trip. For starters, you can avoid fatigue that is associated with long drives and flights. You also become alert and ready for whatever activity you may have. Lastly, keeping yourself fit helps reduce the occurrences of jet lag. Even simple stretching and mild exercise can do wonders and boost circulation, so you don’t end up feeling sluggish after your flight.

Exercising When Traveling

Are you ready to stay healthy when travelling? Here are some tips that you can follow when it comes to exercise.

  • Bring running shoes or exercise sneakers, and it is best if you have it in your carry-on if you are expecting a long lay-over or waiting time in between flights. This way you can do exercises everywhere, like what we suggest in the second tip.
  • Walk to the next terminal. Is your flight delayed or is your connecting flight not until the next few hours? Then you can try walking in the airport. Don’t worry about looking foolish when you’re walking around in your sneakers – people won’t mind! There are probably many others doing the same, too!
  • Stretch pre and post flight. Muscles tend to be tight after long trips, so you want to keep them warmed up before and after your flight. Stretch your legs, arms and back – and once your reach your destination, do a couple of downward dogs and child’s poses to help your body reset.
  • Pack the right tools for exercise. You definitely do not want to bring a dumbbell, that’s obvious, but there are many space saving and lightweight equipment that you can bring along with you. Jump ropes and resistance bands are your best bets. Fitness videos are also a great choice that you can bring along with you.
  • Check out the scene – and do it beforehand. You can do research prior to your trip so you can check out nearby gyms and fitness centers or even classes that you may want to join. Many yoga studios and fitness gyms have one-time deals for first time visitors, which are usually a fraction of the actual walk-in rates. They are relatively cheap and affordable, so make the most out of them. It is also a great chance to get out of your hotel and meet other people.
  • Go outdoors. Ask around for the best routes you can go on for running or walking, or find a nearby park where joggers converge. This is also a great way to see the city and its sights.
  • Make do with what you have. If your hotel has a swimming pool, be sure to pack your swimsuit and make use of the pool. Swimming is one of the best exercises that you can do without te need for any equipment. Or, you can do bodyweight exercises inside your hotel room. A few circuits can rev your metabolism up, so even fifteen minutes of working out can do a lot of difference. You can also use the stairs and go up and down for a quick cardio exercise.

Eating Yourself Healthy

  • Hydrate. Drink plenty of water during your trip. Most people tend to avoid drinking water especially during long bus or train rides, because they want to avoid the urge to use the toilet especially when on the road as it is not so convenient. If this is the case, you want to hydrate yourself well before your trip and right after you reach your destination. Get as much as eight to ten glasses per day.
  • Don’t give in to junk. Resist the urge to go to the nearest fast food or grab a bag of chips when waiting for your ride or your next trip. Healthy food like salads are available everywhere, and you can buy fruit from local stores. Just as it is helpful that you try to go out to exercise, you should also try to go out and check out local fare as well. If you are adventurous, you can try local delicacies, which are often always made fresh. This is definitely a better option than boxed food or fast food. Locals can point you to places that serve healthy meals, so do not hesitate to ask people. You can also bring healthy snacks with you which can help if you can’t find them in the area.
  • Plan in advance. If you like to prepare your own food, look for a hotel or accommodation that has a kitchenette or at least, a refrigerator so you can prepare your own food or store healthy snacks like yogurt or kefir. You may also want to look for hotels with healthy restaurants or eateries near it, so you can easily buy healthy food whenever you get hungry.

Avoid Getting Sick

Aside from exercising well and eating well, you also want to keep yourself healthy and fit, considering that it can be a bane to be sick away from home. You also do not want to catch a bug and bring it back home with you, so how do you keep yourself healthy and avoid being sick?

  • Do your research. If you have to travel somewhere far or to another country, you may want to do your research ahead and even visit a travel clinic to find out what kinds of diseases and illnesses are specific to the area which you have to prepare for. This way, you can get the necessary pre-emptive measures like medication or vaccinations prior to your trip.
  • Strengthen your immune system. Long tips, dry cabin air, cramped public transportation can all take a toll on your health. When you are stressed (which you usually are during trips), your immune system also takes a dip, so if you don’t have a strong immune system to begin with, it can be easy for you to catch a cough or a cold or any similar bug. This is why it is important to boost your immune system prior to your flight. Get moving and eat healthy weeks prior to your trip, and then boost your intake of vitamins, minerals and antioxidants with the help of supplements.
  • Improve your toiletry kit. You will never know what will happen during your trip. You can be caught in the middle of nowhere with a nasty allergic reaction from something you got in contact with, or experience a muscle injury without pain medicine readily available. With that, you may want to bring more than just your toothbrush. Pack a kit containing over the counter meds like pain-killers and, hydro-cortisone or any anti itch cream, antibacterial wipes, throat lozenges and fever and cold medication

What about you, how do you keep yourself fit and healthy when you travel? We would like to hear from you!

Veggies You Should Always Have In Your Fridge

Vegetables You Should Always HaveIf you are trying to eat healthy, then vegetables should always be a staple in your fridge, as well as fruits. Experts recommend eating at least three servings of fruits and veggies daily, and if you feel that you cannot get them by eating alone, then you can also do so by incorporating them in your juice and in your smoothies.

There are many kinds of vegetables in the market, and it’s easy to just pick a few of them and put them in your grocery cart. However, it’s important to get as much variety in your meals every day, so you should also choose a variety of veggies and not just rely on lettuce alone.

To help you shop, here is a list of vegetables that you should always have in your fridge or kitchen, everyday:


Celery is often associated with diets, but evidence suggests that they pack a wide range of benefits for every punch! At only ten calories per stalk, it is rich in vitamin K, folate, potassium and pthalides, which are natural diuretics and are known to support the circulatory system and reduce the risk of high blood pressure


Carrots are great for your eyesight because of its beta carotene content, which the body converts to vitamin A to keep your macula strong and prevent glaucoma. Regular intake of carrots has also been shown to improve night vision, which is great if you’re always driving at night.

Helpful Tip: Aside from this, carrots also have an antiseptic compound that helps in would healing and bacterial growth prevention. All you have to do is shred the carrots (while raw), cook them and mash them. Apply the mashed vegetable on the affected area for several minutes before rinsing. Studies show that peeled and shredded carrots stop food bacteria from multiplying, which also supports the theory that they have antiseptic properties.


Another cruciferous vegetable on the list, and this one packs a punch with its antioxidant content, which is known to reduce the risk of certain kinds of cancers. Broccoli is also rich in vitamin C, folate and beta carotene, and is a good option when you are down with the flu or colds.

Brussels Sprouts

Some people love Brussels sprouts and some people hate them, but whether you are a fan of it or not, you can be sure to fight cancer if you constantly have it in your diet. Brussels sprouts have the highest amounts of glucosinolates in comparison to all other cruciferous vegetables, and glucosinolates are anti-carcinogetic compounds that cause self destruction to cancer cells.


Slices of OnionOften a bane in the kitchen for causing tears when sliced, this flavorful vegetable contains thiosulfinates, which can help with circulatory problems. Thiosulfinates are the same compounds that cause the eye to tear up are also the same compounds that thin the blood and keep platelets from clotting and clumping. Onions also contain quercitin, which relaxes dilated blood vessels, helping reduce the risk of stroke as well.

That’s not all, though. They also have high vitamin C content and provide ample amounts of calcium, folic acid, iron and dietary fiber.


Usually the partner of onions in the kitchen, garlic is a powerful spice that contains anti-viral and anti-bacterial properties. In fact, it may even prevent some cases of food poisoning by killing bacteria such as those that cause salmonella and e coli. That’s not all. Garlic is also a very helpful for the cardiovascular system, lowering blood pressure and protecting your heart. It also boosts the immune system and normalizes blood sugar levels.

On top of this, studies also show the possibility of garlic protecting against several types of cancers including those of the breast, colon and prostate. Because garlic works well with all kinds of food, you can never go wrong with having it for any type of meal.

Bell Peppers

These add flavor and crunch to any meal, but also provide you with twice your daily allowance of vitamin C. Aside from vitamin C, bell peppers also contain a rich amount of B6, which regulates metabolism. It is also rich in minerals like zinc, manganese and potassium, which are known to reduce the risk of developing osteoporosis.

Helpful Tip: Add bell peppers to salads or any meals that call for color and flavor.


Dubbed as one of the powerful greens, Kale packs a very strong punch which includes your daily recommended dose of vitamin A, vitamin C (more than your average orange), vitamin K, calcium and lutein. On top of these basic things, kale is also a great source of omega-3 fatty acids. It also contains kaemferol, which activates genes that promote long life. Add kale in your salad or as a base for a delicious fruit juice or smoothie.


A Bed of SpinachAnother green, leafy powerhouse, spinach is an excellent source of vitamin K, lutein, vitamin C and potassium – somewhat just like kale, so you can actually substitute one for the other in case you can’t find them in the supermarket.

A spinach-rich diet can keep your immune system strong and prevent a host of conditions ranging from heart disease to arthritis to colon cancer and osteoporosis.

Helpful Tip: Spinach isn’t just for salads! Have them in the morning with your eggs. Simply chop a few clean leaves up and add them to whisked eggs. Add onions and tomatoes to make a delicious and nutritious breakfast.


While technically a fruit, most of us serve tomatoes like vegetables and add it to salads or cook them with the rest of our food. Red, tasty and juicy, tomatoes contain the immune and vision boosting Vitamins A and C. It is very rich in lycopene which is known for its cancer fighting abilities. It also has antioxidants that keep free radicals from destroying your body cells.

Helpful Tip: tomatoes and tomato based foods spoil easily, so make sure that you prepare them by batch or store left-over properly in the fridge.

Just these vegetables?

While this is a list of vegetables that you should always have in your fridge, it does not mean that you should not get other kinds of vegetables as well. However, this list is comprised of the best choices when it comes to nutrient content, which means that you get more vitamins, minerals, antioxidants and enzymes per serving than other veggies. Whatever you put in your fridge (and eat) is fine, the idea is that you add more vegetables to your diet!

There are many recipes that you can follow that use these veggies as ingredients, and they are yummy, too! So have fun cooking and stay healthy.