The Best Tips For Staying Healthy On a Cruise
Let’s face it. Cruising took a big hit during the pandemic and a lot of travelers are hesitant to book a cruise these days. But I would submit that there’s never been a better time to go on a cruise. I kind of like the idea of being captive in a confined space so you can really focus on building specific habits. On my last Carnival Cruise (pre-pandemic), I was really focused on wellness and trying to reset my mental and physical health after a very trying period as a caregiver. So I went into the trip with an agenda to focus on my health each day through a range of activities. Here are my cruise ship tips for staying, and getting, healthy on a cruise.
Check out my other articles on the best cruises HERE.
My husband and I sailed on the Carnival Splendor cruise along the Mexican Riviera – Cabo, Mazatlan and Puerto Vallarta, my favorite Mexico vacation spot. I’ve done my share of cruises but I thought being held captive (albeit a willing one) at sea for seven days, seemed like the perfect opportunity to escape, unplug and reset my mind and body.
7 Cruise Ship Tips for Staying Healthy
1. Yoga – I’m a yoga junky but don’t get to the studio nearly as often as I’d like. Those pesky things like household chores and client meetings seem to always get in the way. I generally put on my yoga gear first thing in the morning and too often, I find myself still in it at 5pm, without so much as one down dog. But now that I was at sea for a week, I had no excuse. As hard as it was, I rolled out of the my comfy rocking cradle every morning to attend the scheduled yoga and pilates classes. It energized and motivated me for the rest of the day.
2. Eating healthy – I know what you’re thinking. It seems counterintuitive – eating healthy on a cruise, known for their oversized plates and all-you-can-eat buffets, but it was a great opportunity to challenge myself and reset my eating goals. I was thrilled to see that the ship offered a wok station where I could load up on stir-fried veggies, an Indian cafe where the food was some of the best I’ve had, and a burrito bar with grilled veggies. I chose a small desert plate or cereal bowl for my meals and steered away from the large platter-sized plates. I wake up craving sugar and at home, too often opt for an overly sweet breakfast bar or my comfort-food-go-to of French toast. But on the ship, I loaded up a bowl of oatmeal with fresh fruits and I’m confident I’ve reset that breakfast switch, especially since this hearty meal kept me fueled until well after lunch. So the key is to navigate the buffets with a strategy:
- Hydrate first – Sometimes thirst disguises as hunger. Try a full glass of water before grabbing that second helping.
- Survey before serving – Walk the buffet line once before choosing. Spot healthy, nutrient-dense options like lean proteins, fresh salads, grilled veggies, and whole grains, then decide what’s worth trying.
- Portion control through plate selection -Smaller plates can trick your eye into a fuller plate without all the calories. Eat slowly and savor each bite—you might find less is enough.
- Smart swaps – Choose grilled over fried, steamed over buttery. Skip creamy sauces and choose dressings like olive oil and vinegar.
3. Moving – As a writer, I spend most of my day sitting. And despite my fitness tracker telling me to get up and move, I don’t always comply. But a 951-foot long ship means you’re going to be doing a lot of walking (sadly, I lost my Fitbit just prior to the cruise but I’m quite sure I got in all of my steps daily). My cabin was far forward, so to hit the gym, spa, pool area or dining, I had quite a walk. And with 3,000 others on board, I often chose to take the stairs rather than wait for an elevator. Note to self: next cruise, choose a cabin far forward or aft to hit your step goals! A cruise ship is more than floating luxury—it offers built-in opportunities for movement:
- Daily deck strolls – Walk laps on the deck at sunrise or sunset. It’s peaceful, scenic, and good for wellness.
- Use the onboard gym – Most ships have cardio machines, weights, yoga or Pilates classes. Grab a morning session to start your day strong.
- Take the stairs – Instead of elevators, walk them. That’s calorie-burning on the go.
- Explore on excursions – Look for active shore trips—hiking, kayaking, snorkeling, biking. Fun and fitness combined.
4. Spa – I unapologetically spent too much time (and money) at the spa. And I deserved a little self-indulgence. The relaxation room on the Carnival Splendor was my happy place. I’d often arrive rather early for a treatment and just get my zen on as I lounged on one of the teak beds draped with fabric, staring out over the ocean with some fruit water in hand. Reflexology, a hydration facial and Swedish massage were just what the doctor ordered to remind me that health starts from the inside out.
5. Alone time – I’m an out-of-the-closet introvert. I relish my alone time so I let the other 2,999 people on the ship get off to wander the ports, while I stayed behind and enjoyed the ship to myself. I had my own personal pool boy, waiter and bartender where I could nap in the sun, and find a little creative space.
6. Unplug – Being miles and miles out at sea doesn’t give you much choice other than to put those devices away. The wifi was a bit spotty but I came to realize it was a gift from the gods. I mean, why do I need to read my 100+ daily emails while I’m on a luxury cruise ship in the middle of the ocean? What can’t wait til I’m in port or at home? I’m a recovering social media junky so I really appreciated the inability to interject my opinions into the latest political debates on Facebook. There’s something very deeply cleansing about logging off for a week.
7. Sleep – I don’t even have to tell you how easy it is to catch up on your sleep as the motion of the ocean lulls you to sleep every night. The stress of my mother’s illness has stolen my ability to sleep through the night as I’m riddled with worry. But thanks to a few windy nights and the sounds of the ocean slapping the side of the ship, not to mention a surprisingly comfy bed, I actually slept quite well.
8. Booze – Let’s be honest. This is one of the reasons people cruise in the first place. You don’t have to cut it out entirely – it’s just about being smart and strategic.
- Track your limit – Even one drink per meal can add up. Give your liver (and head) breaks by focusing on hydration instead.
- Keep water handy – Bring a reusable bottle and refill it from tap or powered hydration stations on board.
- Be drink-savvy – Skip sugary cocktails; go for lighter options like vodka soda, dry wine, or light beer. Alternate water with each alcoholic drink.
I’m thinking this needs to be an annual sabbatical for me, boarding a cruise ship where I can challenge my mind and body to press that reset button and recommit to healthy habits.
How to choose the healthiest cruise
A few quick tips for choosing the best cruise to stay healthy:
- Look for wellness-focused cruise lines – Consider options like Celebrity’s AquaClass, Seabourn’s Spa & Wellness with Dr. Weil, or Viking Ocean Cruises with Nordic spa experiences and healthier dining.
2. Check for healthy dining options – Review sample menus online in advance. Look for ships that offer:
- Plant-based or vegetarian menus
- Gluten-free accommodations
- Low-calorie and spa cuisine options
- Fresh juice and smoothie bars
3. Choose a ship with a well-equipped fitness center – Look for gyms with cardio machines, weights, classes (yoga, Pilates, spinning), and personal training.
4. Seek out ships with outdoor fitness areas – Jogging tracks, open-air yoga spaces, and walking decks encourage movement with a view.
5. Look for wellness programming – Some cruises offer guided meditation, seminars on nutrition, acupuncture, or mindfulness workshops.
6. Avoid ships that focus solely on indulgence – Cruises that highlight constant partying or food fests may make it harder to stay on track.
7. Choose active excursion options – Research shore excursions that involve hiking, biking, snorkeling, kayaking, or walking tours.
8. Book a cabin in a wellness-themed category – Some cruise lines offer special cabins with perks like air purifiers, yoga mats, spa access, or proximity to the fitness center.
9. Review spa and wellness services – Look for ships with steam rooms, saunas, hydrotherapy pools, and massage or detox treatments.
10. Consider cruise duration and itinerary – Longer cruises or port-heavy itineraries often allow for better balance between indulgence and activity.
11. Join health-focused cruise groups – Look for themed sailings such as yoga cruises, fitness retreats at sea, or wellness-at-sea programs.
12. Read reviews from health-conscious travelers – Check forums or blogs to see how others maintained healthy routines on specific cruise lines.