Staying Healthy While On Vacation

/ WellcomeMD/

As tourist season draws to a close and the weather starts to change, many of our members start making plans to explore new destinations in cooler temps or head to warmer destinations. Vacations, no matter when taken, are meant to be restorative—time away from the daily grind, filled with relaxation, new experiences, and maybe a cocktail or two by the pool. But if you’ve worked hard to build healthy routines, you might wonder how to stay healthy on vacation without missing out on the fun.

The good news? With a little intentionality, you can keep your body moving, enjoy nourishing foods, and still indulge in vacation treats without guilt.

Here are some realistic tips for staying active and balanced while you travel:

1. Think “movement,” not “workouts.”

When it comes to staying active on vacation, don’t worry about sticking to your usual gym routine. Instead, look for ways to add natural movement to your day:

  • Take a morning or evening walk to explore your surroundings.

  • Swim, snorkel, or paddleboard if you’re near water.

  • Choose active sightseeing, like walking tours, hikes, or biking.

Movement doesn’t need to feel like exercise—it’s about keeping your body energized so you can enjoy your trip to the fullest.

2. Keep it short and sweet.

Even 10–15 minutes of intentional movement can go a long way on vacation. You don’t need equipment or a big block of time—just a few simple moves to wake up your body and keep you feeling good:

Quick Vacation-Friendly Routine (no equipment needed):

  • Bodyweight squats (10–15 reps): Wake up your legs and hips after sitting on planes, trains, or in the car.

  • Wall push-ups (10–12 reps): Gentle upper body strength without needing floor space.

  • Standing calf raises (10–15 reps): Great for circulation, especially if you’ve been walking a lot.

  • Seated or standing twists (5–8 per side): Loosen your spine after long travel days.

  • Shoulder rolls (10 forward, 10 back): Release tension from carrying bags or sitting.

  • Gentle forward fold stretch (hold 20–30 seconds): Relieves stiffness in the hamstrings and lower back.

  • Neck stretches (ear to shoulder, chin to chest, look side to side): Perfect for releasing travel tension.

You can do this mini-sequence right in your hotel room, on the balcony, or even outside in the fresh air. It only takes a few minutes, but it makes a big difference in how energized and flexible you feel for the day ahead.

3. Balance your plate, not every bite.

One of the easiest ways to practice healthy eating on vacation is to look at balance across the day instead of trying to “eat perfectly” at every meal:

  • Start the morning with protein and fresh fruit.

  • Add colorful veggies when you can.

  • Stay hydrated—especially if you’re enjoying alcohol or spending time in the sun.

This approach leaves plenty of room for indulgences, while still keeping your body nourished.

4. Indulge intentionally.

Choose treats you’ll truly enjoy, whether it’s local pastries, gelato, or a special dinner. Savor them without guilt. Healthy living includes joy—and vacation is the perfect time to lean into that balance.

5. Make rest part of the plan.

A big part of how to stay healthy on vacation is giving your body the gift of rest. Prioritize good sleep, relaxation, and downtime. Think of movement and balanced eating as tools that help you feel even more refreshed when you return home.

Final Thoughts

Learning how to stay healthy on vacation isn’t about restriction—it’s about finding balance. By moving your body in ways that feel fun, fueling with a mix of wholesome foods and indulgences, and giving yourself permission to rest, you’ll come back feeling energized and renewed—not like you need a “vacation from your vacation.”

And remember: the best tool you can have in your health toolkit isn’t a gadget or a new routine—it’s the support of a knowledgeable coach walking alongside you. At The Well, our trainers help you build habits that fit your lifestyle (vacations included) so you can feel strong, confident, and healthy year-round.

👉 If you’re ready to explore what that support could look like for you, we’d love to meet you for an Exploratory Session. It’s the perfect first step toward creating a fitness and wellness plan that works with your life—not against it.

Aubrey Eicher is the owner and founder of The Well Personal Fitness, a boutique holistic personal training studio with locations in Ashland and Richmond.

She and her team specialize in private, personalized fitness coaching that helps clients in midlife build strength, confidence, and lasting wellness. 

Aubrey is passionate about blending movement, mindset, and lifestyle strategies so that each client can feel and function at their best—both now and in the years ahead.