Summer is a popular time for travel, with children out of school and warm weather inviting families to hit the road. In the months leading up to a vacation, many people work hard to build healthy habits and pursue wellness goals, only to see those routines disappear during their trip. Too often, they return home feeling discouraged, as though they have to start over. Fortunately, with a little planning and consistency, those setbacks can be avoided.
"A vacation shouldn't be a time away from your health, because your health matters all the time," said Jennifer Scherer, registered dietitian nutritionist, medical exercise specialist, certified personal trainer, master-level Pilates instructor, and owner of Fredericksburg Fitness Studio. "What you do during your summer trip can have a significant impact on how you feel both during the vacation and when you return home."
When people abandon all of their health and wellness routines on vacation, they often gain weight and begin adopting habits that leave them feeling worse. They may stop exercising, eat poorly, neglect sleep, and overindulge in ways that take a toll on both physical and mental well-being. Some people find it difficult to return to their healthy routines once they get back home.
Vacation exhaustion is another common issue. Many people come home feeling like they need a vacation from their vacation. Lack of sleep, busy schedules, excessive indulgence, and poor food choices can leave travelers depleted and struggling to regain their energy. These setbacks can take a serious toll, making it important to minimize them whenever possible.
Vacation should be enjoyable, but that doesn't mean giving up on self-care. Travel days, heat exposure, alcohol, poor sleep, and restaurant-heavy meals can leave people feeling sluggish and unwell. Scherer recommends these simple strategies to stay healthier and feel better while traveling:
• Stay hydrated. Heat, travel, and increased activity place additional demands on the body. People often mistake dehydration for hunger, fatigue, or cravings.
• Walk more. Whenever possible, explore destinations on foot. Increased movement can help offset some of the extra calories vacations are often known for while helping maintain energy and mobility.
• Snack wisely. Pack convenient, protein-rich snacks for road trips, airports, and long travel days. Nuts, jerky, trail mix, and string cheese are all easy options.
• Don't skip meals. Skipping meals often leads to overeating later. Even if meals are smaller than usual, maintaining regular eating patterns helps people stay on track.
• Keep workouts simple. Vacation is a great time to simplify exercise. Bodyweight movements, resistance bands, walking, and stretching can help maintain fitness without requiring a gym.
• Prioritize recovery. Quality sleep and recovery help support energy levels, stress management, and immune health.
• Forget perfection. Rather than striving for perfection, focus on consistency. Mindful choices and healthy habits can still be maintained while enjoying vacation.
"Avoid throwing all structure out the window while you're away," added Scherer. "Trust me, you'll be happier and feel better if you keep a few simple health habits in mind. You'll feel better both during your vacation and after you return home. Maintaining some structure helps people stay balanced, energized, and more mindful of their choices."
Taking vacations can benefit mental well-being. A 2025 article published in the journal Cureus concluded that vacations help mitigate the psychological impacts of modern work and provide psychological, physiological, and cognitive benefits.
At Fredericksburg Fitness Studio, clients work with a Registered Dietitian Nutritionist and experienced movement professionals to develop personalized, realistic plans. Services are offered both in person and virtually and include comprehensive assessments of medical history, nutrition habits, movement patterns, and lifestyle factors. The studio provides virtual nutrition therapy, medical nutrition therapy, and tailored meal planning through Eat Love Pro, delivering scalable support with built-in accountability.
The boutique studio also offers semi-private and private training focused on Pilates, strength training, mobility, fall prevention, and medical exercise. With two Fredericksburg locations, the studio provides a highly personalized environment, luxury amenities, and expert instruction across reformer, chair, tower, CoreAlign, and master-level Pilates equipment. Fredericksburg Fitness Studio is proud to be a Medicare provider.
In addition, Jennifer Scherer and her husband, Jeff Smith, co-host the Fitness & Finance Radio podcast, which explores the intersection of physical wellness and financial planning for retirement, highlighting how long-term health impacts long-term financial security.
To learn more about Fredericksburg Fitness Studio, visit www.fburgfitness.com. To listen to Fitness & Finance Radio, visit www.fitnessfinancepro.
About Fredericksburg Fitness Studio
Founded in 2008, Fredericksburg Fitness Studio offers private, customized health and fitness programs designed to meet each client's unique needs. By appointment only, the studio provides medical exercise, personal training, Pilates, nutrition coaching with a Registered Dietitian Nutritionist, and recovery services including acupressure, massage, and assisted stretching. With an integrated, client-centered approach, Fredericksburg Fitness Studio helps individuals improve strength, balance, mobility, and overall well-being at every stage of life. The studio proudly accepts Medicare.
Learn more at www.fburgfitness.com.
Source:
Cureus. "Maximizing Recovery: The Superiority of Frequent Vacations for Well-Being and Performance." July 2025.
https://pmc.ncbi.nlm.nih.gov/
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