How to Have a Healthy Spring Vacation

Mar 8, 2018

Foothills Sports Medicine Physical Therapy

by Foothills Sports Medicine Physical Therapy

Whether you’re looking forward to some R&R poolside or planning a family excursion, we have tips — from a physical therapy professional, no less — on how to stay healthy on your spring vacation.

Keeping hydrated during your vacation is key—especially on travel days. If you’re planning to be in an airport or spending hours in the car, make sure you’ve filled up your re-usable water bottle for easy access. Pro tip: pack your favorite tea bags in your carryon and ask for hot water during your flight.

Remember Snacks
Vacationing has long been the sworn enemy to diets. Our healthy eating habits seem to fly out the window along with our work engagements. Set yourself up for success by stocking your hotel room and backpack with items like fruits and veggies, pita chips and hummus, dark chocolate with a high percentage of cacao, trail mix, and other healthy snacks that will help you stay on track.

Walk to It
Sometimes the best way to see a city is to walk around, and it has the added bonus of getting you moving. Look for a place to stay that is close to restaurants and attractions and try walking instead of calling a taxi. As a reminder, make sure the area is safe to travel and bring a partner with you if possible. Who knows, maybe you’ll stumble upon the favorite part of your vacation.

Stay Active
Even if your hotel doesn’t have a gym, you can still get a workout in by bringing resistance bands. They require minimal suitcase space. You can also perform a variety of body weight exercises to stay in shape. If your room has Wi-Fi, you can also stream workout videos. Another way to stay active is to get out and explore—whether it be hiking trails, kayaking or stand up paddle boarding, you’ll burn calories while taking in the sights.

Travel Safely
If you’re traveling out of the country, enroll in the U.S. Government’s — free to use — Smart Traveler Enrollment Program (STEP) to receive information from the closest embassy about safety conditions and to have your contact information on file in case of emergency.


Many of us take vacations to take a break from work, but often times spend many hours glued to our phones answering calls, texts and emails. We challenge you to unplug during your upcoming vacation, as this will help you recharge and leave you feeling refreshed.

Sun Protection

In addition to using your SPF and regularly reapplying—opt for wearing a protective hat or t-shirt when possible. This is especially key if you’re constantly in the water or sweating while you’re hiking.

We hope these tips and travel ideas help you stay healthy during your next vacation. If you’re traveling this spring, be safe and take lots of photos. We’d love to see them the next time you’re at one of our physical therapy locations.

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