Healthy Travel

Are you taking a vacation this summer? With a little planning, you can stick to your health goals, whether you’re taking a quick weekend getaway or a 10-day cruise. Here are three things you can do to stay on track while traveling.

  1. Daily Stretching
  2. You should start each day with a full-body stretch to keep your fascia smooth and supple. But when traveling, simple stretching isn’t always enough. An uncomfortable bed or being cramped in a car or airplane for several hours can throw your body’s alignment out of whack and cause muscles and joint to stiffen. Make sure to take stretch breaks when possible while traveling, focusing on the areas that feel tight.

    Need a deeper, more targeted stretch? Use therapy balls to roll out the sore spots. If you don’t have a set of therapy balls, you can order them here (or buy them from me). You can also use firm, pink rubber balls sold at the Dollar Tree, Walmart, Target and other mass retailers. The Yoga Tune-Up website ( has a large library of videos demonstrating how to use the balls. If you want a routine tailored to your specific needs, call me.

  3. Keep Moving
  4. The dream vacation for many people involves lying on a beach or escaping to a cabin in the woods. The entire point of vacation is to relax, right? Fortunately, the recommended daily 30 minutes of physical activity is easy to achieve, even when you’re on a mission to unwind.

    When planning your vacation stay, think about where you can go for a brisk walk or run. Can you manage a stroll on the beach before the heat and crowds hit? Is there a hiking trail nearby? Does your hotel have a gym or suggested walking route?

  5. Eat Smarter
  6. Trying out the local cuisine is a big part of the fun of traveling. But that doesn’t mean you should forget all notions of healthy eating. Bring some snacks or even some cereal and sandwich ingredients so you don’t have to dine out for every meal.

What are the must-have local dishes where you’re going? Are there a couple foods you absolutely must try? Plan your meals around a few local delicacies, and keep your other meals simple.

Your summer vacation doesn’t have to destroy your health and wellness goals. All it takes is a little thinking ahead. For more tips on staying healthy this summer, follow me on Facebook.

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Carol Kennedy, LMT

Home office

4572 St. Paul Blvd., Irondequoit, NY

Bella Zen Spa

1 Grove St, Suite 117

Pittsford, NY 14534


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