New destinations, spontaneous adventures and lifelong memories – the best recipe for a perfect getaway. However, when traveling and away from your normal routine, planning is necessary. It’s important to maintain a healthy mindset so you can fully enjoy the trip and don’t come home with an extra load of bloat and burn out.

According to Dr. Hersh Shah, WellSpan Urgent Care physician, it is important to continue healthy habits and take care of your body and mind no matter where you are. Check out his tips to remain active, keep a stress-free mindset and plan your eating habits while on vacation.  

Keep moving

• If you’re flying, avoid the conveyor belt sidewalk often found in airports and get in the extra steps. Rather than sitting and waiting to board, walk around. If you’re driving, make frequent stops to stretch and walk around.
• Compression socks are great for long trips to help improve circulation and decrease the risk for blood clots.
• Book a hotel with a gym or pool. Get in an early workout to help you wake up, get the blood flowing and reduce stress for the remainder of the day.
• Going on an adventure? Go on foot. Take a morning jog at sunrise or a long walk during sunset. This will allow you to burn the calories while soaking in the scenery.

Stay mindful

• Large crowds, security lines and cancelled flights can be stressful. Find a quiet space in the airport to stretch, relax or read a book prior to your flight.
• Treat yourself to a massage at your hotel spa. Take advantage of the free amenities and indulge in a steam room or sauna to unwind.
• Meditation in a quiet space can distract you from the daily hustle and bustle of your travels.
• Take in the scenery and enjoy being in a new place. Watch the sunset over the ocean or listen to the waves crash. Live in the moment and appreciate your time away from the daily grind.
• Take this as an opportunity to disconnect from mobile devices and social media. Reconnect with friends, family and yourself.

Be alert

• Research your travel destinations to familiarize yourself with local customs as well as emergency medical resources.
• Avoid traveling to unfamiliar locations at nighttime or by yourself and share your location with trusted friends and family members.
• Carry only the essentials and secure valuables in a locked safe upon arrival.

Eat well

• Be aware of what you’re eating and how often. It’s simple to grab and go, especially while on vacation and away from your daily routine. Keep in mind what you’re putting into your body.
• On to the next excursion and need a quick snack? Pack healthy ones. Look for an opportunity to grab some mixed nuts or fruit slices at the nearest market.
• Bring a reusable water bottle to help you stay hydrated and reduce waste.
• Eating out is often the routine while in a new destination, unless you are in a vacation home and can prepare your meals. Make healthy choices when looking over the menu. Try the chicken or fish with the vegetable of the day and a salad. Even healthy-sounding meals can be unhealthy through calorie-dense toppings, garnishes and dressings.
• Splurges are okay but plan for them. Make it one cheat meal rather than an entire week so your body isn’t completely off kilter when you return.

Before you go, schedule an appointment with your provider to ensure your vaccines are up-to-date and discuss your itinerary for healthy recommendations.