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Plan ahead to be a healthy traveller

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Avoid temptation: steer clear of soft drinks and alcohol when flying as they are dehydrating

The travel season is fast approaching. Many of us travel frequently to attend various conferences. If you are getting ready for any kind of trip, sometimes the last thing you may want to think about is how to prepare to stay healthy or fit.

Putting together a checklist before travelling can make it easier. This can become part of your routine.

Before flying

Drink plenty of water first thing in the morning.

Plan for a mid-morning and mid-afternoon snack just in case you have any travel delays.

Think about your out-of-routine food and fitness plan.

Flying tips

Drink plenty of water. Try to avoid soft drinks and alcohol as they are dehydrating.

Wash your hands frequently with hot water to avoid colds easily caught while travelling. Consider taking extra vitamin C or taking your vitamins regularly.

Dining out

Look at the online menu of any restaurant you plan to visit ahead of time so you can determine what will be the healthiest meal to order.

Don’t be afraid to ask how your food is prepared. Ask questions such as “are my vegetables sautéed in butter or steamed?”.

Ask for baked or broiled chicken instead of fried.

Try a smaller portion of the desired meal or ask the waiter to wrap up half of it to take home — before you start eating. Check out the many fabulous apps that can lead you to to the restaurants that fit your dietary needs.


Pack a snack bag for the plane or taxi ride ahead of time. Choices include hard-boiled eggs, fruit, almonds with apple slices, walnuts with pear slices, Greek yoghurt (unsweetened) with fresh fruit, raw vegetable slices, hummus with veggies, peanut butter and celery stalks, and edamame.

Staying active

Ask the hotel concierge for walking, hiking or running paths in the area. Plan your fitness regime and stick to it.

Try to exercise in the morning. Your days can be extremely long or an important meeting or business dinner can pop up, and stop you from working out.

Pack comfortable workout clothes and sneakers. Be sure to go online and see what the hotel’s fitness centre has to offer. If there is no facility on-site, search for a local gym.

If you are not able to leave the hotel, try using your favourite workout DVD.

Bring a jump rope, resistance/strength bands or a stretch band.

In the airport, take the long way to your terminal and gate instead of using electronic walkways or escalators.

Take the stairs when you can

Try to be open-minded and flexible. Make it easy by preparing ahead. Modify your routine if you need to.

Your trip may not be 100 per cent healthy, but at least you have a plan in place.

It’s your choice to follow it. Have a great trip and B-Active For Life!

Betty Doyling is a certified fitness trainer and figure competitor with more than a decade of experience. Check her out on Facebook: www.facebook.com/B.ActiveForLife

Betty Doyling