7 Ways to Healthier Holiday Travel

Tis’ the season for holiday travel. And, with travel can very easily come backslidden ways when it comes to eating and exercise.

We’re here to assure you it doesn’t have to be that way. EXOS has developed the following easy-to-manage travel tips that will help ensure the holidays don’t derail your healthy habits.

Pack a Healthy Carry-on
Finding healthy snacks at the airport isn’t always easy. Remove the temptation to ditch your healthy eating by packing healthy options. Stock up on green tea packets, dried fruit, granola, nuts, beef jerky, and protein bars (look for more than 3 grams of fiber per serving).

Drink Up
You need about half an ounce of water per pound of body weight each day, but it’s easy to get out of the habit of drinking what you need when you’re traveling. Tuck an empty water bottle in your carry-on. Fill it up after passing through security.

Have a Ball
Travel can wreak havoc on your body, leaving you with aches and pain. Put a tennis ball in your carry-on bag. Roll it under your arches or roll your body over it to relieve tension in your shoulders, neck, and back.

Eat Breakfast
Breakfast sets the tone for the rest of your day. Fill your plate with high-fiber carbs, lean protein, healthy fats, and colorful fruits and veggies. Great breakfast options include oatmeal with fruit and almonds, an egg scramble with veggies and a piece of whole-wheat toast, or Greek yogurt with high-fiber cereal and mixed berries.

Soak It Up
Another way to adjust your body clock is with natural sunlight. When you arrive at your hotel, instead of just crashing, grab a sports drink and a high-protein snack and go for a walk outside. You’ll stimulate your mind and prepare your body for the trip ahead.

Color Your Plate
Aim to get three colors from fruits and veggies on your plate at every meal. You’ll reap the benefits of a variety of nutrients, keep your meals from getting boring, and stay energized during your travels.

Customize Your Routine
With the customizable workout routine below, you can build strength, boost energy, and improve your focus. One strength circuit takes about five minutes, so build your workout around your schedule. This is perfect if you’re crunched for time. If you have a few extra minutes, do the strength portion more than once before completing the stretches.

Fighting Jet Lag
Jet lag can be a very real thing during the holidays, especially if you’re flying frequently and/or long distances. The 8 tips below are designed to help you naturally prepare for and minimize the side effects of jet lag.

1. Drink 8 ounces of water for every hour you’re flying.
2. Start adjusting your sleep times to your new time zone a few days before your trip.
3. Limit napping to help your body adjust.
4. Avoid alcohol to decrease your risk of dehydration.
5. Adjust your watch to help your brain sync with the new time zone.
6. Eat list so you don’t feel lethargic.
7. Try not to use caffeine to stay awake.
8. Sleep as much as you can the first night you arrive at your destination.

For more healthy holiday and year-round tips, connect with a CU Anschutz Health and Wellness team member today.



In partnership with EXOS, a world leader in human performance and the management company for CU Anschutz Health and Wellness Center.

Anschutz Health and Wellness Center