How to Stay Healthy While You Travel: Keep Your Food and Exercise Routine

Traveling doesn't mean giving up on your health routines. Whether you're headed out for business or vacation, staying active and well-nourished is possible with just a bit of planning. As a health coach and Pilates instructor, I help clients develop simple, sustainable strategies they can apply on the go.

Here's how to stay healthy while you travel. There's no stress, restriction, or sacrificing your fun to maintain your healthy habits.

A hotel located between a Pilates studio and a health food store.

Stick With Movement You Enjoy

Before booking your accommodations, consider your exercise routines. Whether it's Pilates, running, yoga, or strength training, make your routine work wherever you are.

Tips for staying active on the go:

• Book a hotel with a gym if you enjoy traditional workouts

• Find a local Pilates or yoga studio and schedule a class

• Bring travel-friendly gear, like resistance bands or fillable weights, to use in your hotel room

• Choose a hotel near a park or trail if you prefer walking or running outdoors

In addition to doing the same exercises you do at home, you get to try out some new locations, which is always fun. Most Pilates studios also offer an introductory rate for new clients, which is typically available at a discounted rate.

Prep Your Snacks Like You Prep Your Outfits

It's easy to end up with fast food and sugary snacks when you're unprepared. Instead, take a few minutes to plan ahead with healthy, TSA-friendly options.

Travel snack ideas that pack well and go through airport security:

• Raw nuts and seeds (almonds, walnuts, pumpkin seeds, sunflower seeds)

• Dried fruit (such as apricots, figs, mango, or raisins) is excellent for fiber.

• Whole grain crackers or rice cakes

• High-quality protein bars (look for 10+ grams of protein and low to no sugar)

• Fresh veggies like sugar snap peas or baby carrots

Packing a small snack bag helps you avoid impulse purchases and keeps your energy stable throughout your trip.

Choose Your Location Strategically

Let your health preferences guide your booking process. If you know you feel better starting your day with a smoothie or enjoy a morning jog, choose a hotel that supports your routine.

When booking a hotel, look for:

• Proximity to a smoothie or juice bar

• A mini fridge or kitchenette to store healthy food

• Walking paths or parks nearby for movement

• Access to a health food store or café

Planning around your habits helps you stay aligned with your goals, without needing to improvise when you're tired or jet lagged.

Bonus Tip: Look Ahead

Apps like Google Maps are excellent for finding all the options that meet your needs. For Pilates, I look into schedules that align with my work or vacation plans. I book the classes before I arrive at my destination to secure a spot. I also always leave a pair of sunglasses, a baseball cap, flip-flops, and grippy socks in my luggage. These are the items I need, yet often forget to pack. The more you plan, the easier it is to stay consistent.

Progress, Not Perfection

Travel is about experiencing and enjoying life, not rigid control. Even with the best plans, changes will inevitably occur. That's okay. The goal is to stay connected to how you want to feel, rather than following rules.

Be flexible. Enjoy your trip. And come home feeling good about how you treated your body and mind.

Want support in building habits that stick—at home or on the road?

Let's work together in a private or group coaching setting to create a plan that aligns with your lifestyle, goals, and your unique concept of well-being.

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