Can you believe Memorial Day weekend is in one week? As we kick off the summer season, we thought it would be an opportune time to share 10 tips for staying healthy on the go. So whether you’re hitting the road for business or pleasure, you can still stay slim, fit and illness-free all summer long.
- Make healthy food choices. There are many tempting and unhealthy options everywhere you turn when you’re traveling – the airport terminal, the fast food joint one exit ahead on the interstate, your aunt’s pecan pie. While it’s okay to occasionally indulge in treats, don’t treat your vacation as a free-for-all when it comes to your diet. Allow yourself small helpings of rich foods and fill up on fresh fruits and vegetables, as well as lean proteins, to stay full and satiated.
- Don’t forget snack time. Eating small, healthy snacks between meals keeps your blood sugar levels steady, helps your metabolism continue chugging along and prevents you from becoming so hungry that you reach for fatty or sugary foods. Keep an apple, low-sugar cereal, carrots, yogurt or fresh veggies on hand to eat when hunger strikes.
- Drink plenty of water. Whether you are hopping on a flight to a far-off destination or playing a friendly game of softball at a cookout, staying hydrated in hot weather is the key to preventing dehydration. Men should aim to drink about 13 cups a day, while women should drink at least 9 cups.
- Get a move on. Even if you’re on vacation, you shouldn’t take a break from your exercise routine. Aim to get moving for 30 minutes, five days a week. Exercise relieves stress, burns off calories from vacation indulgences and is important for cardiovascular health. As a bonus, you won’t feel like you fell off the wagon when you return home from your trip.
- Wash your hands. If you are constantly on the go, don’t forget to wash your hands before and after using the restroom and before eating to prevent the spread of illness-causing viruses and bacteria. Keep a small bottle of hand sanitizer in your bag to use when you can’t find a sink.
- De-stress. Travel can be stressful, so take a few minutes each day to have quiet time, whether it’s listening to soothing music on your iPod, doing some yoga stretches, taking a walk around the block or curling up with a good book.
- Wear sunscreen. According to the Skin Cancer Foundation, 42 percent of Americans will experience sunburn at least once this year, but you don’t have to become a statistic. As you are probably well aware, sunburns increase your risk for skin cancer, cause skin aging and are just plain painful. Slather on a broad-spectrum sunscreen of at least SPF 30 every two hours (more often if you are swimming or perspiring) to keep your skin protected. Encourage your family members to do the same.
- Know your surroundings, whether you’re going for a hike or hitting the beach. Beware of poison ivy (become familiar with what its leaves look like) and be on the lookout for jellyfish, snakes, bees nests or other potentially dangerous critters depending on your location.
- Don’t text and drive. It can be tempting to multitask while you travel, especially if you are stuck in holiday traffic. But it is crucial to resist the urge to text and drive. The National Safety Council estimates 23 percent of all car accidents are caused by cell phone use. If you absolutely must make a call or send a text, use a hands-free device, have a passenger text on your behalf or pull over and park the car.
- Get enough sleep. Skimping on sleep may come with the territory when you’re not in your own bed or you’re constantly on the go. However, getting seven to nine hours of sleep each night can help improve your mood, energy levels and curb excessive hunger.