How to Stay Healthy on Vacation/Healthy Holiday Ideas

Stay Healthy on Your Next Vacation with These Simple, Easy-to-Follow Tips!

Healthy Holiday main

There’s no doubt that when you’re on vacation, you should go ahead and make the most of it. You should certainly aim to have a great time relaxing, doing the activities you love and enjoying lovely meals. However, don’t forget that you need to focus on your health too.

Don’t worry, we’re not suggesting that you take two hours off everyday to head to the gym! Instead, we’d like to suggest that you stay mindful of your health by following these simple steps.Healthy Holiday02

Eat Fresh Produce

“One good way to stay healthy when travelling is to eat fresh local produce,” suggests Senior Dietitian at Sunway Medical Center, Ng Yee Voon. Consuming local produce allows you to enjoy fresher ingredients and on top of that, they are more likely to contain higher amounts of antioxidants compared to ingredients which have been imported.

After all, one of the best things about heading to different part of the world is that you can enjoy their local produce which may not be available back home.  “Always take the opportunity to savour local and fresh fruits and vegetables and load up on antioxidants,” says Ng.Healthy Holiday03

Get Active Together

Don’t have time to head to the gym while on holiday? Try exploring your exciting new surroundings on foot. This can help you stay physically fit. “Walk as frequent as possible in comfortable shoes during your trip as this helps you stay active. A healthy trip includes a plan for places you can visit on foot, at least three days in a week,” advises Ng.

Alternatively, rent a bicycle so you can cycle to various must-visit sites at your holiday destination, while burning some calories. If you’re travelling with your kids, take along a football or buy one and head to the beach for a round of beach family football.

Identify Healthy Eating Spots

Before going on holiday, get to know the eateries at the destination. Take note of the ones that offer a healthy menu or practice healthy cooking techniques. In the age of the internet, information is widely available with just one click. The good news is that many ethnic cuisines are relatively healthy.

For instance, Pho, which is a Vietnamese delicacy, is made out of clear beef broth, rice noodles and topped with heaps of fresh greens. If you happen to be visiting Santorini, Greece, you can expect to enjoy a load of wholesome Mediterranean food. “Have consistent meals and don’t wait until your stomach is growling as there is a possibility that you might end up overindulging,” points out Ng.

Avoid Overindulging

Speaking of overindulging, Ng has a clever trick to help you avoid doing that. “Enjoy your favorite foods and local delicacies but let go of those you can easily get at home,” she says. If you just can’t resist some of the not-so-healthy foods available, try sharing the dish or snack with your family or holiday companions. You can also save some for later, to help control your calorie intake.

A Day for Wellness

What’s a holiday without rest and relaxation? We understand that when you visit a new place, there’s a long list of hotspots that you would like to check out and activities you would like to participate in. However, it’s best to include ‘relaxation breaks’ when planning your itinerary.

If possible, allocate a whole day (or more) to take a break where you won’t have to worry about sticking to an itinerary. During this time, think about heading to the spa, signing up for a yoga class at your hotel (if available) or relaxing by the pool.

Whether you’re heading to the beach or to a shopping destination on your next vacation, be sure to take care of your health. Staying fit and healthy during your holiday will allow you to truly have some fun and to explore the place that you’ve been longing to visit.


4 Healthy Holiday Tips

  1. Drink plain water before a meal instead of a sweetened or alcoholic drink
  2. Choose to snack on whole foods such as fresh fruits, roasted nuts, seeds and wholegrain products
  3. Stop eating when you’re full
  4. Pack a pair of lightweight exercise shoes and a swimsuit. Make use of hotel gym or swimming pool or walk to places you want to visit for at least 30 minutes a day.


Healthy Holiday Destinations

Not too sure where to head to for the holidays? Why not destress and get in touch with your inner self at a healthy holiday destination? Here are some locations you can head to that are not too far from home.  Each one is unique in its own way but there’s one thing they all have in common —your health and wellness are their top priority!

  • The Banjaran Hotsprings Retreat (Ipoh, Malaysia)

The Banjaran Hotsprings Retreat ( is Malaysia’s first luxury natural hot springs wellness retreat. Its unique features include a geothermal hot springs dipping pool, a thermal steam cave, a crystal cave as well as an ice bath.Banjaran


  • The Chateau Spa and Organic Wellness Resort (Karak, Malaysia)

The Chateau Spa and Organic Wellness Resort ( is modelled after a 12th century medieval castle in France. According to their website, this is the world’s first organic spa and wellness resort and it provides a variety of exquisite spa packages to suit your needs.Chareau


  • Thanyapura (Phuket, Thailand)

Thanyapura ( is a beautiful sports, health and educational space situated on a 23-hectare site in northern Phuket. Their facilities include a sports and leisure club and a mind centre. You can choose from two Thanyapura hotels — a retreat hotel and a sports hotel.Thanyapura


  • SwaSwara (Gokarna, India)

SwaSwara ( provides holiday packages that help you to ‘tune into yourself’. Located amidst green rolling hills in a village named Gokarna, SwaSwara programmes include yoga, Ayurveda as well as a holistic and organic diet.SwaSwara


  • Zen Resort (Bali, Indonesia)

Zen Resort ( overlooks the sea and is nestled among gorgeous tropical gardens. Zen is a holistic and wellness sanctuary, which aims to relax and rejuvenate your physical, psychological and spiritual wellness.Zen Resort


  • MesaStila Wellness Resort (Central Java, Indonesia)

The central belief at MesaStila Wellness Resort ( is that health              is your most important asset. It offers special programs including a Photography Retreat which is               facilitated by former Indonesian television host and script writer Cristy Elmendrop.Mesastila

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