Lee-Anne Wann’s guide to healthy travel

Lee-Anne Wann
Lee-Anne Wann’s guide to healthy travel

Keeping things simple and achievable is a sure fire way to improve your chances of succeeding the next time you travel. We often take too much on board and aim to be perfect, which places undue stress on us (the last thing you want on holiday or work) and, to be frank, damn unrealistic.

Choosing 3 or 4 elements to incorporate into your trip is all you really need to maintain your health, energy, and vigour, and to avoid taking home any undesired extra personal baggage.

When looking at what might be your top elements, consider what you might find easy to incorporate based on your trip plans and schedule.

SEE ALSO: 6 excuses for not working out (and how to beat them)


Travelling for business

If travelling for work and being confined mainly to boardrooms and meetings, this is an ideal time to increase and focus on your fluids and hydration. There’s always a bathroom nearby and access to water and herbal teas. This single item alone, if committed to, can ensure great focus, concentration, energy, clarity, and improve decision-making capabilities. Not to mention aid in fat loss and improve recovery from any jetlag.

Request green tea to be served at all meetings, and make a point of drinking water in meetings, cafes, and restaurants. Grab bottled water whenever you can – at the airport, from the breakfast buffet in the morning, at the corner shop on the way to a meeting – every little bit adds up. Many of us under-estimate the power of the small things, but the truth is we are the sum of what we do consistently, not what we do on occasion.

Green tea is also a great addition as helps the body detoxify and is a great antioxidant, so some great health benefits as well as a natural fat burner that will increase your calorie utilisation.


Travelling for pleasure

Water or fluid consumption when travelling on holiday, however, might be a bit of a push. You may not know where you are going, what you are doing, or where the next local bathroom might be.

Your focus might be on something a little easier to incorporate, like eating a breakfast high in protein and natural fats.

We always have to start the day somewhere and often breakfast is easier to prepare and manage than lunch. Choosing foods high in protein and natural fats affect the chemical messengers in the brain helping us make great food choices for the rest of the day, not to mention improving focus and drive and helping us manage appetite.

Some great choices include eggs, omelettes, salmon, raw nuts, avocado with some fresh berries or melon. Meats are another great option, but may take a little getting used to for some people.

Pull out quote Lee Anne Tra

Keep active

If you have a good exercise routine while at home and want to keep this going, then doing a little prep work before you leave can work wonders. Check out where you are staying and see if there are local parks or places you would like to see that are a good walk/jog from your hotel and plan a sight-seeing exercise itinerary for your morning exercise.

Including exercise as part of your trip rather than something additional to do is an effective way to make sure it happens.

Another easy option is to travel with some simple light equipment, such as a skipping rope or stretch band. The key here is to do a few workouts with them before you go to create a short, effective routine that you know and are comfortable doing, rather than trying something new that you may forgot or get a bit frustrated with.

Remember small things make for great change. Choosing 3 to 4 elements that might suit your trip and commit to making them happen and you will come home feeling and looking great.


5 ideas to consider:

Arm yourself with a plan

Plan ahead of time what type of exercise and how much you will do and stick to it – even 10 minutes a day in your hotel room will do wonders



Hydration so very important when flying – most jet lag can be avoided if you keep your water in-take up – try lots of herbal teas and bottles water.



Minerals and vitamins are an excellent way to keep you healthy when you are unsure of the quality of the food you are purchasing. Take a good multi with you at the very least.


Use your environment

Nature’s Playground and Man’s Monuments are perfect locations to keep your fitness routine happening. There really is no excuse for not finding places to exercise when every city has a great staircase, stadium, or tall building where you can master the stairs without a machine.


Keep dry

Opt out of the alcohol even if free when flying. With the pressurised air in the cabin your body dehydrates substantially, and alcohol affects the body clock by not giving you a full and refreshing sleep.

SEE ALSO: 6 excuses for not working out (and how to beat them)


About the authorLee Anne Wann3

Lee‐Anne Wann is one of the most relevant and trusted health and fitness expert in New Zealand.

With over 30 qualifications, Lee‐Anne currently runs a private medicine and health practice, and is the team nutritionist for the Vodafone Warriors, U20 Team and Warriors Reserves Team. 




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