Intuitive Eating and Joyful Movement While Traveling: Your Guide to a Stress-Free Journey
You're standing in line at the airport, stomach growling because your flight was delayed (and somehow all the nearby food places are closed?!), while simultaneously wondering if you should feel guilty about skipping your usual morning workout. Sound familiar? 🙋♀️
As fun as it is, traveling can throw our mealtimes and movement activities all out of whack. You’re out of your routine, in unfamiliar cities, and sitting on a plane, train, or automobile for hours at a time.
Traveling is a high value for me, so I quickly had to figure out how to maintain a peaceful and stress-free relationship with food and movement despite a changing environment and unpredictable circumstances.
Your vacation should be an adventure filled with joy and discovery, not a time to stress about food choices or rigid workout schedules.
Here are five tips to help you stay connected to your body while exploring new places
1. Opt for walking if that's accessible to you!
Walking has become my favorite way to explore new places – not because it burns calories, but because it's a free and gentle way of moving my body that doesn't require me to have any equipment while also letting me explore new places and connect with my surroundings.
If walking isn't accessible to you or doesn't feel good in your body, that's totally okay! The key is finding ways to move that feel nurturing and enjoyable for your body. Maybe that's gentle stretching in your hotel room, a swim in the pool, or simply taking deep breaths while people-watching from a comfortable bench.
2. Pack snacks
Whew, I cannot tell you how many times having snacks has saved me from becoming hangry (or hanxious 🤣 - you know, that fun combo of hungry + anxious that makes everything feel like an emergency)!
Here's what's usually in my travel snack bag:
Pretzels, crackers, or chips (something salty!)
Trail mix
Fresh or dried fruit
Granola bars
I either pack, if driving, or buy, at the airport, a string cheese and hard boiled egg (Starbucks has these).
Applesauce or smoothie pouches that my toddler introduced me to (turns out toddlers know what's up when it comes to convenient snacking! 😄)
And yes, I always pack more than I think I'll need!
Pro tip: Keep some snacks in your bag even after you reach your destination. Bringing snacks not only keeps hunger at bay but also provides a sense of control and familiarity. You never know when you'll need them, and having them helps you stay connected to your hunger cues rather than pushing through until you're overly hungry.
New to intuitive eating? Feeling stuck in the diet mindset? Check out this free guide! I provide tangible tips and resources to help you make changes today!
3. Explore local movement options
Finding movement activities at your destination can be a fun way to stay active and immerse yourself in a different city or cultural experience.
Here are some ideas:
Yoga studios, recreation centers, and climbing gyms often have free trials.
Look for local sports facilities like tennis courts or basketball courts.
Join a dance class or hit the dance floor at a local club for a fun night out.
Rent a kayak or stand up paddle board at the state park.
Finding options for movement doesn't have to be rigid or stressful. It can be an opportunity to explore new activities and environments, making your movement activities just as adventurous as the rest of your travels!
And alwayssss offer yourself lots of permission and grace. You don't have to maintain your usual movement routine while traveling. Your body won't "forget" how to move just because you took a break!
4. Resist the indulge and splurge mindset
A common pattern I see with my clients is that people often swing between believing they need to "be good" at home so they can "let loose" on vacation.
It's easy to fall into the "I'm on vacation, so I can eat anything" mentality that is normalized in our society. But this mindset can lead to eating beyond fullness and feeling guilty about it while on vacation and then feeling the need to "cleanse" or get "back on track" when you return home.
When you practice intuitive eating, every day can include foods you enjoy. You don't need to "save up" for vacation or "get back on track" afterward.
Try approaching food on vacation with the same attitude as you approach it day to day: with permission to eat whatever you want, freedom to choose when and how much you want to eat, and curiosity about your body's needs and wants.
When you give yourself permission to eat what you want every day, vacation eating becomes less intense. You can enjoy vacation food without feeling out of control because you know you can have your favorite foods anytime.
👉 Struggling with food rules outside of vacation too? Read: Why You Can (and Should!) Eat Your Favorite Foods Every Day
5. Research Your Destination
Before you start your trip, take a little time to gather information about your destination. A little preparation can go a long way in helping you stay connected to your body's needs.
Here's what I like to research before a trip:
Where can I find my morning coffee? (This is non-negotiable for me - no one wants to deal with a grumpy Chelsea) ☕
Are there grocery stores nearby or are we in a rural area requiring us to pack/prep more food ahead of time?
What are some local restaurants that look yummy?
What are meal time norms in this location? (Especially important for international travel!)
Does my lodging have a refrigerator and/or stove?
By gathering this information ahead of time, you can make your travel experience more predictable and less stressful.
Whether it’s having your favorite snacks on hand, knowing where to find a good cup of coffee, or being mentally prepared for a different mealtime schedule than you're used to, a little preparation goes a long way.
The Bottom Line: Your Body Knows Best, Even on Vacation
Traveling offers a wonderful opportunity to explore new places, meet new people, and experience different food cultures. And… your body's wisdom doesn't take a vacation when you do! Those hunger, fullness, and satisfaction cues work just as well whether you're in Times Square or Tokyo.
Intuitive eating is flexible eating; it's meant to bend and flow with your life, not restrict it. There's no "right" way to eat or move while traveling. What matters is staying connected to your body's needs and being kind to yourself along the way.
So pack those snacks, find movement that feels joyful (or don't!), and let yourself fully experience the adventure ahead. Your body is a pretty amazing travel companion when you learn to trust it. ✈️
If intuitive eating is a new concept to you or you're struggling to get out of the diet mindset, check out this free guide! I provide tangible tips and resources to help you make changes today!