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Between holiday parties, jam packed schedules, and travel, the holidays pose a threat to our immune systems. While we spend increased time with our families and friends, more time in public spaces like trains and airplanes, and long days of celebration with minimal sleep, it is important for us to practice sickness prevention.

We’ve put together six ways to prevent sickness so that you can enjoy the holidays to the fullest.

1. Practice frequent hand washing.

Wash your hands before eating, after touching public surfaces, and whenever you come into contact with somebody else. Use a paper towel to prevent direct contact with restroom door handles. Also, be sure to pack hand sanitizer for those moments when you have limited access to a sink, like when you are sitting on the plane.

2. Work on stress reduction.

The holidays can be a stressful time for us between traveling, preparing for visitors, and fulfilling holiday wish lists. Stress raises cortisol, which suppresses the immune system, making you more susceptible to infections. Make sure that you are getting enough sleep and are staying hydrated. Avoid added stress through effective planning, time management, and purchasing gifts ahead of time.

3. Order tea on the plane.

The steam from tea stimulates the cilia, the hair follicles in the nose, to move out germs more efficiently. Consider adding lemon, which thins mucus, and honey, which has antibacterial properties.

4. Avoid hand railings, water fountains, and other germ bearing surfaces.

While it is hard to not touch any surfaces in public, it pays dividends to be conscious of excessive contact with these germ filled areas. Since we are in enclosed spaces while traveling, it is worth considering getting a flu vaccine to reduce chances of getting sick. The Center for Disease Control recommends getting a flu vaccine once every six months.

5. Bring along disinfectant wipes for your cell phone and laptop.

As we make our way through the airport, we set our phones and laptops on tabletops and chairs, which are notorious for hosting germs. Then we touch our food and faces, increasing the likelihood we pick up the germs. Plan ahead and pack cleansing wipes to avoid contracting unwanted viruses.

6. Hit the gym.

Research has shown that even small amounts of physical activity can help ward off the common cold and flu by boosting our immune systems. Stop into ROAM Fitness at the Baltimore Washington International (BWI) airport for a quick sweat session during your travels. For a limited time, score discounted day, month, and year passes during our pre-sale.

Don’t forget to enjoy yourself and the time spent with family and friends. Happy holidays on behalf of all of us at ROAM Fitness!

MORE: 50 Ways to Stay Healthy + Fit While Traveling

High intensity interval training (HIIT) workouts are perfect for days where we don't have a lot of time but are in need of a good sweat. This 30-minute total body HIIT workout will help rev up your heart rate and keep you torching calories throughout the day. It is equipment free and can be done anywhere!

Use a basic timer or check out the Workout Interval Timer which allows you to program each section perfectly. The app is easy to use and compatible with iPhone, iPad, and Apple Watch. If you're an Android user, try downloading the Impetus Interval Timer.

Save this to your favorites and test it out at our first location opening later this month in the Baltimore Washington International (BWI) Airport. We've got you covered with lululemon clothing rentals, Brooks running shoe rentals, and showers for afterwards. Score discounted passes here for a limited time.

MORE: Check out our 30 minute treadmill / bodyweight circuit.

Staying healthy and fit while traveling doesn't have to be as hard as it sounds. We’ve rounded up our top 50 ways to make wellness a priority, even when we are miles away from home.

  1. Drink plenty of water.

  2. Plan snacks ahead of time (think protein bars, almonds, bananas).

  3. Try to eat at least three times per day to keep you from overeating.

  4. Pack your running shoes and several workout outfits.

  5. Take the stairs.

  6. Stand up several times to keep blood flowing during long flights.

  7. Opt to walk instead of taxi to your destinations.

  8. Ask the hotel concierge of parks or trails nearby to jog or walk on.

  9. Book a hotel with a gym in it.

  10. If your hotel accommodation doesn’t have a gym, look up fitness facilities around the area.

  1. Pack a bathing suit and go for a swim if your hotel has a pool or beach nearby.

  2. Practice stretching during long plane rides.

  3. Create a workout playlist to help motivate you to hit the gym.

  4. Check into races or local fitness events during the time of your stay.

  5. Set aside several minutes for a small circuit of bodyweight exercises. Think planks, burpees, and pushups!

  6. Try this 30-minute travel workout.

  7. Plan your meals ahead of time. If you have a big dinner planned for one night, eat smaller meals in the beginning of the day.

  8. Set a specific time each day to dedicate a few minutes to meditate.

  9. Ask your concierge for different healthy restaurants nearby.

  10. Stop at the local market to pick up fresh snacks to avoid eating from the mini bar.

  11. Don’t let yourself get discouraged for indulging in the local cuisine.

  12. Consider staying at a hotel that is geared towards health and fitness enthusiasts. Check out EVEN Hotels which are equipped with a wellness-savvy staff, a best-in-class fitness experience, healthier food choices and natural, relaxing spaces.

  13. Find activities that do not involve food such as seeing a show, taking a boat ride, or museums.

  14. Find a bike rental shop and explore the city.

  15. Schedule a walking tour.

  1. Invest in resistance bands and try this workout in your hotel room.

  2. Remember to relax and enjoy yourself!

  3. Limit alcohol intake.

  4. Remember to pack your vitamins and supplements.

  5. Allow yourself one treat each day.

  6. Skip the hotel breakfast buffet.

  7. Download MapMyWalk to monitor your steps and calorie burn while walking.

  8. If you’re traveling with a group, check out pedal tours for a fun way to party while burning calories!

  9. Hit the dance floor during your night out.

  10. Bring a reusable water bottle and try to sip it throughout the day. Bring a reusable water bottle and try to sip it throughout the day.

  11. Be sure you’re getting enough sleep.

  12. Learn how to combat jet lag before you even take off.

  13. Look into local run clubs for a fun way to meet people from the city.

  14. Purchase a fitness magazine at the airport for some inspirational reading material while on the plane.

  15. Opt for water instead of soda on the plane.

  1. Plan an afternoon hike.

  2. Don’t forget to pack headphones for your workouts!

  3. Bring a heart rate monitor to know how many calories you are burning.

  4. Be sure to eat a balanced breakfast.

  5. Pack hand sanitizer to avoid getting sick.

  6. Schedule a massage at the hotel spa to de-stress and rejuvenate.

  7. If you get dessert, consider splitting it with your dinner party.

  8. Bring an eye mask and neck pillow for added rest / comfort on the plane.

  9. If you’re traveling in a group, chose somebody to be your workout buddy.

  10. Purchase a ROAM Fitness pass to squeeze a workout in at the airport, before you even get to your destination!

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