Physical Wellness Tips: Eating & Exercising

Traveling and studying abroad are life-changing, eye-opening, inspiring experiences. It is important to take care of your physical well-being so that you can make the most out of your travels. Nothing is worse than missing the Bastille Day fireworks at the Eiffel Tower or a jungle safari because you didn't eat or drink water all day and were too exhausted to get out of bed.

1. Eat Well: This is surprisingly easy in foreign countries - as long as you stay away from McDonalds and the other American fast food restaurants popping up all over the world. Test out the new cuisine, ask a local what his/her favorite food to eat is, or try a new dish every day.

Being in a foreign country is not an excuse to skip the recommended 5 fruits and vegetables a day. Go to a local farmer's market or mini-market and pick up some fruits or veggies to carry with you as snacks to munch on throughout the day. They are very cheap, and usually, very delicious!

Eat a well-balanced meal. Check out our plate method video, hosted by UC San Diego's HDH Registered Dietitian, Becky McDivitt, for an example of how your plate should look at each meal.



2. Exercise: Aim to get the recommended 30 minutes of moderate to vigorous activity most days of the week (USDA.gov). It may seem harder to exercise when you are abroad - you might not know the walking/running routes, how to sign up for a team sport, or you may be too busy adjusting to life abroad. So, find a workout partner (roommate/travel buddy) and test out a local sport (soccer in Latin America, hiking/skiing in Switzerland, surfing in Australia). Or go for a walk/run around the city - it's a good way to stay in shape and learn more about the city at the same time.