MY DAILY ROUTINE: HOW I STAY HEALTHY WHILE TRAVELING
Getting into a healthy routine while traveling can be tough. There are so many uncontrollable circumstances that us travelers are faced with on a daily basis, which can cause us to become exhausted. One thing I've discovered that helps from becoming overwhelmed with the constant change is to control the controllable's. What's the best way to do this? For me, it's establishing daily practices that help to keep me happy and healthy. Obviously, as a traveler it's nearly impossible to follow this to a 'T' every single day, but this is a rough outline of what my routine looks like:
Disclosure: I am not a registered dietitian or nutritionist and am not advising everyone follow this. I am simply sharing the routine that personally works for me.
8:00 Wake Up
8:15 Yoga + Stretching + Meditation (15 Minutes)
I usually do this in my room or outside right after I get out of bed. I start with a few basic yoga poses, and then follow up with some various stretches, all while meditating. I find this awakens my body and mind, which makes for a fresher start to the day.
Perks me up! Usually I head to the nearest cafe as opposed to staying inside my accommodation. This gets me up and moving, plus its a good chance to interact with locals. I skip breakfast because I do intermittent fasting.
9:05 Free-Write for 15 minutes
Inspired by the Morning Pages. This allows me to let all my thoughts and worries out + set intentions for the day.
This one varies from day to day. I try to make sure it involves some sort of exercise or movement (which while traveling most activities do). I find doing getting some form of exercise right off the bat helps keep my energy levels up throughout the rest of the day.
The majority of the time it's just walking around and exploring, taking photos or going on some sort of hike or adventure. However on busier days when I know I have a lot of work to do, I'll try to pick a cafe in a different neighborhood to work at, that way I can at least get some walking in.
12:00 First Meal/ Brunch
Because I do intermittent fasting (8 hour window eating, 16 hours fasting), I only eat between 12:00pm and 8:00pm everyday.
I usually jumpstart my digestive system with a bowl or salad, high in fats, fiber, and protein. I follow a Gluten-Free (i'm gluten intolerant) and Keto Diet (90% of the time), so I have to be careful with what I eat.
Whatever else I have planned for that day...
16:00 Snack Time
Something on the lighter side, just to tide me over until dinner. Usually this ends up being a local snack/ street food. This is usually where the 10% not following Keto comes in. I don't like to be so strict with myself that I miss out on local delicacies, so this is when I'll usually try them- in moderation of course.
19:00 Last Supper
Because I don't eat past 8:00pm, I like to have dinner around 6:30/7:00pm. Since I'll be fasting for the next 16 hours, I don't worry so much about how much I'm eating. It do make sure that I eat something high in protein and fat so I stay full for longer.
20:00 Evening Activity
This one varies each day. I usually like to go for an after dinner walk. If I'm somewhere with a later sunset, I'll try to catch golden hour. On busier days I'll head somewhere to catchup on work. Or if it's a night out, I'll go for drinks. I usually stick to dry wines, or gin and soda water to stay in Ketosis. Although this does technically break the intermittent fasting rules, I don't worry about it if I do it from time to time because a) I'm having liquids not solids, b) I'm choosing the lower sugar options, and c) I'm living my life! And if you don't drink alcohol, then you're doing even better!
23:00 Wind Down/ Bedtime
Around 11:00pm is when I usually hit a wall and feel ready for bed. I try to get at least 8 hours of sleep every night... but for me that's easier said than done!
Integrating the routine...
Integrating these habits into my daily routine has made a world of a difference in my overall state of wellness. Of course each of us have different needs, so tweaking some of these practices accordingly may be necessary.
If you feel inclined, feel free to try this routine out for a few days or even a week and see how you feel. This can be followed even if you aren't traveling at the moment. Afterwards, come back to the comments and share your personal experience. Keep in mind that intermittent fasting and the Ketogenic diet take about a week to adjust to, so you may not be feeling 100% at first. Please read up further on these to ensure they are right for you.