Travel can make you feel refreshed and alive, but if you have heart disease, it is important to be careful. With good planning, you can have a safe and fun trip. Remember to take it easy, pay attention to how you feel, and make your health the most important thing.

Come summer and you start looking forward to vacations. Travel offers a welcome escape from everyday routines, providing opportunities to explore new cultures, enjoy fresh scenery, and relax. However, for those living with heart disease, venturing out requires a meticulous blend of health management and planning. With the right approach, you can travel confidently, balancing health and enjoyment.

Traveling with heart disease can be daunting, but it is entirely manageable with the right measures, says Dr Niranjan Hiremath, Senior Consultant Cardiac and Aortic Surgeon at Indraprastha Apollo Hospitals, New Delhi.

Dr Hiremath shares effective tips to help you travel safely:

Before you go: Before traveling, it is important to consult your cardiologist. They can help you discuss your destination, planned activities, and mode of transportation. Your doctor may recommend tests to assess your heart’s ability to handle the trip and adjust your medication accordingly.

Additionally, request a medical letter detailing your condition, medication, and emergency contacts for customs checks and in case of emergencies.

Pack smart: When packing for your trip, be sure to include all necessary medication and medical essentials. Pack enough medication for the entire trip, including extra days’ worth for unexpected delays. Keep your medications in your hand luggage for easy access and consider using a pill organiser. Don’t forget to bring a blood pressure monitor and any other necessary medical devices, along with a travel-sized first-aid kit.

Destination decisions: When choosing your destination, consider factors such as climate, altitude, and proximity to medical facilities. Opt for places with moderate climates and established healthcare facilities to ensure you have access to medical care if needed. Avoid destinations with limited medical care, as this could pose risks to your health while traveling.

Secure travel insurance: Before departing, secure comprehensive travel insurance that covers pre-existing conditions. Ensure the policy provides access to medical care without incurring significant financial burdens. Review the policy carefully to understand its scope and coverage limits, and keep insurance information accessible during your trip.

Plan logistics: Plan your travel logistics carefully to ensure a comfortable journey. When flying, request aisle seats or seats with extra legroom for added comfort. During long flights, take regular walks and perform in-seat exercises to maintain circulation. For road trips, schedule breaks to stretch and walk around, and pack healthy snacks to avoid unhealthy eating habits.

Stay healthy: While traveling, it is important to stay active and eat wisely to maintain your health. Maintain your exercise routine with light activities like walking, swimming, or yoga. Choose heart-healthy dining options and carry nutritious snacks to avoid impulsive indulgences and maintain your well-being.

Emergency preparedness: Lastly, be prepared for emergencies by familiarising yourself with emergency contacts and medical facilities at your destination. Carry a medical ID detailing your condition and inform your travel companions of your health status.

I first visited Rome in 1992 and my love for the city has only grown since. I wrote my first book about the city in college and rarely does a year go by since then when I don’t visit my favorite piazza (Navona), enjoy my favorite gelato (cioccolato e limone con panna) or gaze upon my favorite art (Raphael’s Stanze…among many others).

Rome can seem imposing to first-time visitors but enjoying the Eternal City and all its myriad nuances is much easier than many people think. Here are my essential things to know for everyone lucky enough to be headed for magnificent, wonderful Roma.

Planning your trip to Rome – be the architect of your own days

Rome gets crowded and some sights like the Vatican museums are both overwhelming and overwhelmed with other visitors. Many a tourist has lapsed into a stupor as they wander the nearly 7 km (4.5mi) of corridors. By the time they finally reach the Sistine Chapel, they gaze up at Michelangelo’s fantastic ceiling and mutter “oh yeah, more art.”

But with a little planning, you can avoid the most crowded times at the Vatican Museum. Visit Tuesdays and Thursdays; Wednesday mornings are good too; and afternoon is better than morning. Monday is an especially bad day as other museums in Rome are closed (use the day for exploring the city’s streets, squares, back alleys and parks).

Across Rome, weekends are always busier at attractions as tourists are joined by Romans enjoying the sights on their days off.

Buy tickets in advance

You’ve mastered the Metro and finally reached your sight of choice, only to discover a guide ahead of you in the line for tickets methodically – and slowly – buying tickets for 40 people. Or you discover that a few hundred others are already in the queue for tickets. While you wait in the hot sun for your turn, you feel a prime chunk of your day ticking away.

However, you can easily avoid ticket lines by buying in advance online. The Vatican museums are a perfect example of where you’ll feel the joy as you walk past the waiting masses and breeze in. For any major sight in Rome, it’s always worth checking the website for advance ticket sales, especially due to COVID-19 related restrictions. And note that some unmissable attractions like the Museo e Galleria Borghese or special tours, like the secret castle tours at Castel Sant’Angelo require you to have an advance ticket as admissions are limited to avoid overcrowding.

Stack the deck: making your first visit memorable

Decide which of the unmissable top sights you’ll most enjoy – keeping in mind that you almost certainly can’t see them all unless you have loads of time in Rome, and knowing that trying to “do” places like the Vatican or the Forum in a couple of hours borders on the criminal.

And always leave extra time for wandering, café sitting, and people watching. It’s one of the true highlights of Roman life.

Know what to skip

Have the self-awareness to know your limit on churches. Yes, some would cry sacrilege, but if you’re standing in some world-famous house of god and you can’t remember which one you’re in because it’s looking a lot like the previous ten, then it’s better to just pick a couple from the long list and focus on those. Plus, you’ll have something saved for your next trip.

And a word of caution on two specific sights:

The Spanish Steps – a nice stone staircase with good views yes, but a reason to go out of your way, no. Tourist traps, touts and fast-food jostle for space in this neighborhood. Give it a miss (and if you do go, don’t sit down! See below).

Bocca della Verità – an old stone carving of a lion head with a mouth that’s been pawed by millions of sweaty fingers. Every country seems to have one of these (hello Blarney Stone!), right down to a magical legend, in this case the lion will bite your hand if you tell a lie. Uh-huh.

Dining etiquette in Rome

Book your table in advance

Some of Rome’s most vaunted restaurants fill out their reservations list weeks in advance, so it pays to book tables before you arrive. But even if you’re playing it loose, it’s a good idea to always reserve your table in advance, even if you don’t do so until just a couple of hours before your meal (assuming there are still tables available). Having a reservation is one of those intangibles that’s essential in practice, as Roman restaurants clearly give more respect to people arriving with a booking as opposed to mere walk-ins – even when there are plenty of available tables.

Break bread like a Roman

Most restaurants open from noon to 3pm and 7.30pm to 11pm, usually closing one day per week (often Sunday or Monday). In August most eateries close for at least a week; although some close for the entire month.
Other essential tips:

• Dress up to dine out. What to wear? See below.
• Bite through hanging spaghetti – no slurping it up, please.
• Pasta is eaten with a fork (no spoon).
• It’s OK to eat pizza with your hands when you’re getting it to go – in restaurants people usually use a knife and fork.
• Like any Italian grandma, fare la scarpetta (make a little shoe) with your bread to wipe plates clean.

Try to keep up: know when and how to dress to impress

Roman style is world-renowned and there’s no better way to escape the tourist cliche than to dress with panache, especially when going out to celebrated restaurants and clubs. Let sharp and smart be your bywords in this and don’t underestimate what you can achieve with travel-friendly black and eye-catching accents like a truly special scarf. This is true for all genders.
Also, know that by day and when you’re out in the neighborhoods, dapper casual is the rule. Still, there’s never a time when you’ll want to wear a sweatshirt, goofy shorts, hiked-up socks and the like – unless it’s your signature look and you can pull it off!

Don’t break the laws for tourists

Picking up the trash is an ongoing and seemingly eternal challenge for Rome, but efforts are being made on other fronts to try to bring some order. In 2019, a series of laws were introduced to reign in the excesses of the visiting masses. People caught breaking these rules risk fines of up to €400 ($450) or a temporary ban on entering the area in which they caused the offense. Among the restrictions:

• Sitting on the Spanish Steps is forbidden.
• No wading in the city’s fountains.
• No “messy” outdoor eating near historic monuments.
• No walking around bare-chested.
• No dragging strollers or wheelie suitcases up or down historic staircases.
• When drinking from the public drinking fountains known as nasoni, don’t place your lips on the spout – drink from your cupped hands.

Be polite and observe the local formalities

Italy is quite a formal society, and the niceties of social interaction are observed. Greet people in bars, shops, trattorias, etc with a buongiorno (good morning), buon pomeriggio (good afternoon), or buonasera (good evening).
Say mi scusi (excuse me) to attract attention or ask for help. Use permesso (permission) to pass someone in a crowded space and ALWAYS cover up at churches (that means shoulders and legs for a start).

Health and safety in Rome

Rome has no inherent health hazards, beyond the bloating that comes from wildly excessive food (and gelato) intake. But we have a few tips that will keep you feeling tip-top.
Stay hydrated. It gets hot in summer, especially out in the open air of places like the Forum. Carry a water bottle, drink copious amounts and keep it filled at the many public drinking-water fountains.
Ancient cobblestones, long staircases and hours spent wandering are just some of the features that will tire you out. Wear shoes with excellent support and cushioning.

Keep your wits about you

Rome is generally a safe city, but petty theft is a real risk. Use common sense and watch your valuables. Pickpockets and thieves are active in touristy areas such as the Colosseum, Piazza di Spagna, Piazza Venezia and St Peter’s Square.
Stay alert around chaotic Termini train station and on crowded public transport – the 64 Vatican bus is notorious. Keep your wallets, phones and valuables out of reach of pickpockets – wallet bulging in your back pocket? No way!
In case of theft or loss, always report the incident to the police within 24 hours and ask for a statement. The emergency number for the police (Carabinieri) is 112. Make sure you never drape your bag over an empty chair at a streetside cafe or put it where you can’t see it.

Beware of gangs of kids or others demanding attention. If you’ve been targeted, take evasive action and/or shout ‘Va via!’ (‘Go away!’).

Setting realistic expectations and scheduling downtime can help reduce stress and make your time away more enjoyable

It’s finally here: The vacation you’ve waited months for! You’ve more than earned it. So, why do you still feel so anxious?

“Many of us live with chronic stress, which means our bodies are pumped full of cortisol,” psychologist Susan Albers, PsyD, says. “It’s hard to turn off the chemical response that’s putting our bodies into overdrive and move into relaxation mode. It’s difficult both psychologically and physiologically. And we don’t get a lot of practice doing it in our everyday life.”

But that doesn’t mean you can’t learn. Dr. Albers shares her top eight tips for enjoying your time off, whether you’re globetrotting, camping or staycationing.

8 tips for enjoying your next vacation

Knowing how to unwind and have fun isn’t frivolous. It’s critical for your health and well-being.

“People who go on vacation have fewer health issues like heart disease, lower rates of depression and less stress,” Dr. Albers says.
Here are some concrete steps you can take to ensure your next break is restful and fun.

1. Set reasonable expectations

“Expectations share your experience. And I find a lot of people put pressure on themselves to enjoy their vacation because it’s the only one they have,” Dr. Albers reflects.

That makes every little thing about your experiences — and what you take away from them — feel more important than it really is.
If you’re using your time off to travel, Dr. Albers recommends that you do your research. Talking to friends, family or travel experts who’ve been there. They can share their experiences and help you get a sense of what’s actually possible.

2. Beware the comparison trap

Social media can be part of the reason our vacation expectations get so high. If you aren’t moved to tears at Machu Picchu, you may wonder if you’ve done something wrong. If you don’t have the trendiest camping equipment or can’t afford to take more than a couple days off, it can feel like you’re missing out. If you don’t do anything worthy of a selfie during your staycation, was it even fun?!

Remember: Those pictures and videos of your dream destination are curated to look as exciting, relaxing and unforgettable as possible.

There’s no such thing as a perfect vacation. And perfectionism is relaxation’s worst enemy. So, try to be gentle with yourself when things don’t go exactly according to plan.

3. Relax your way

Before you start planning an itinerary, ask yourself: What does relaxation mean to me?

“Everybody defines it differently,” Dr. Albers notes. “Some people find being active to be soothing, while others relax by being still. Either way, building fresh air and green space into your plan is a good idea. Being in nature can be really good for your mood.”

4. Plan wisely

For some people, planning a trip can be a source of stress. But it doesn’t have to be. In fact, some studies suggest that just knowing you’ve got a trip planned can improve your well-being.

“Visualizing, imagining, planning, anticipating: These activities can release dopamine and boost your mood,” Dr. Albers explains. She offers the following tips to make sure your vacation plans set you up for success.

• Be flexible. Wherever possible, build options into your schedule, as well as room for the unforeseen. “When things are rigid, it leads to a lot of disappointment,” she notes.
• Include everyone in the process. It’s OK to let the person who most enjoys the vacation planning process take the lead. But everybody (including children) should offer input. “Have each person come up with an activity that would be meaningful for them, whether that’s seeing a show, going on a hike or spending a few hours shopping,” Dr. Albers suggests.
• Don’t overschedule. It’s easier (and less disappointing) to add activities to your schedule than it is to cancel them. “Less is more on vacations, particularly with children,” she adds.
• Build in time to rest. Leave plenty of windows open for unstructured fun, afternoon naps and leisurely meals. “Rest is part of being on vacation,” Dr. Albers reminds us. “My motto is: Pace, don’t race through your vacation.”
• Prioritize childcare. If your vacation’s a family affair, you have two choices. Make all the activities age-appropriate or arrange for childcare for at least part of the trip. That may mean paying for a family member or friend to tag along. Onsite childcare may also be an option.
• It’s OK to split up. Your partner loves shopping. You prefer museum hopping. Instead of trying to “have it all,” build in some alone time. “Vacation should be a bonding experience, not a battle,” Dr. Albers encourages. “They improve relationships. But it’s OK to have different needs and interests.”

5. Respect your routine

A change of scenery may be just what the doctor ordered. But that doesn’t mean your vacation should be chaotic.

“Sometimes, people go a little bit overboard because they feel like they’re on vacation from their normal habits,” Dr. Albers explains. “I always recommend that you try to stick with your habits.” A few examples include:

• Eating the same amount of food you normally do
• Getting the same amount of sleep (if not more)
• Hydrating as much or more than usual
• Limiting your alcohol consumption
• Maintaining self-care or mindfulness practices, like meditation or journaling
• Staying on track with your medications

That may sound a bit boring. After all, being on vacation is a great opportunity to try new things! But it’s important to remember that change can be stressful on your body. Aches, pains, allergies, altitude sickness and tummy trouble are common travel companions. Keeping some parts of your life consistent helps you preserve the mental and physical energy to enjoy switching things up.

6. Pack snacks

Dr. Albers recommends packing plenty of healthy snacks when you hop on a plane or leave your hotel room, campsite or cabin. That goes double if you have dietary restrictions, allergies, disabilities or other issues with food that make grabbing something at the corner store iffy.
“The last thing you need is to get hangry on vacation,” Dr. Albers quips.

7. Disconnect from tech

For many of us, having a restorative, memorable trip would be a lot easier if we’d just put our phones down. So, consider using your time off to try a digital detox.
“We too often experience vacations through a lens,” Dr. Albers laments. “Sometimes, when you put the devices away — even just in your pocket — you’re more able to be truly present.”

8. Leave work at work

Unplugging from work isn’t just hard to do. In Dr. Albers’ clinical experience, it can be emotionally fraught, too.

“So many people feel guilty for taking vacations,” she explains. “There’s a work culture in the U.S. that says taking time off makes you lazy, that you’re not contributing or that your relaxation will burden somebody else.”

Those feelings of guilt can keep you from fully checking out while you’re on vacation. That’s why Dr. Albers emphasizes the importance of erecting — and defending — strong boundaries when it comes to your time off.

“Turn off your work phone. Put up an out-of-office email response. And set expectations with your colleagues around whether or how often you’ll check in,” she urges. Still feel like you’re letting people down? Or feel pressured by your coworkers? Consider talking to a mental health provider about the situation. They can provide an impartial perspective and advice.

You aren’t taking a vacation from yourself

Taking time off is an opportunity to rest, recharge and break up the monotony of daily life. But you’re still you. And that’s a good thing! As Dr. Albers puts it, “You aren’t taking a vacation from yourself.”

So, do the things that make you happy. Build in time for self-care. And don’t forget: There’s no one “right way” to vacation. There’s only your way.

If there’s one thing that can get me through a bad day or the lull of working 9-to-5 week after week, it’s the prospect of an upcoming trip. I’m always dreaming of what new or exciting place I could explore next. And while I love a beach vacation or a trip to a big city, a different type of destination has taken over my travel daydreams as of late. According to Pinterest’s annual trend report, mountain vacations are this year’s top travel trend, and I totally understand the appeal. Between the spectacular views, that fresh mountain air, and the promise of a truly unplugged vacation, there are countless reasons a mountain getaway should be on your books for the coming year.

Whether you’re ready to strap on your boots and go hiking or you’re more interested in enjoying the view while you sip a warm beverage in a cozy cabin, the mountains are calling, and it’s time to plan your next vacation. Read on for the best mountain trip destinations that will inspire you to take your vacation to the next level.

1. Yosemite National Park, California

Home to groves of giant sequoia trees and one of the world’s tallest waterfalls, Yosemite National Park offers some of the most stunning scenery in the U.S. Whether you’re ready to pitch a tent in the great outdoors or you prefer to sleep with a roof over your head, you can cater this mountain trip to your own idea of vacationing. You can even stay at a luxury hotel located right inside the park! With so many activities—from hiking, rafting, and horseback riding in the summer to winter sports during the colder months—this is the perfect mountain getaway for a choose-your-own-adventure type of trip.

2. Gatlinburg, Tennessee

This Tennessee mountain town is a gateway to the ancient rolling hills of Great Smoky Mountains National Park. Make Gatlinburg your base camp for exploring the park’s huge array of wildlife and scenery, from cascading waterfalls to wildflower-dotted valleys. For a seriously stunning viewpoint, drive up to Kuwohi, the highest peak in Tennessee, then walk another half-mile up the path to the observation tower. You’ll be rewarded with spectacular views of the Smokies in every direction.

3. Breckenridge, Colorado

If you’ve been dreaming of hitting the slopes or cozying up in a mountain lodge, then a trip to Breckenridge, Colorado, is exactly what you need. While it’s, of course, known for its snowy alpine activities and trails, this former gold mining town is a destination all on its own. Stroll down its historic Main Street to soak in the Victorian architecture and explore the bustling restaurants, shops, and art galleries. Whether you’re looking for adventure or arts and culture, it’s the best of both worlds!

4. Grand Teton National Park, Wyoming

If you’ve ever wanted to feel like you’re living in a desktop background IRL, Wyoming’s Grand Teton National Park is just the place. This mountain range’s jagged peaks offer some of the most picture-perfect views you’ll find in the U.S. From hiking to horseback riding to rafting on the Snake River, there are tons of outdoor activities to choose from. And since there are multiple lodging options right within the park, you can really immerse yourself in the incredible beauty and nature around you.

5. Acadia National Park, Maine

The only national park located in New England, Acadia resides on Maine’s rugged coast and offers an incredible range of mountains, lakes, forests, and rocky shorelines. To see it all, take a drive along the scenic Park Loop Road, which passes by some of the park’s main attractions. Stop off at Thunder Hole to hear the roaring waves crash against the rocks, or pop into Jordan Pond House (the park’s only restaurant) for a cup of tea and some of their famous popovers. If you’re up for a challenge, hike up to the top of Cadillac Mountain, the tallest mountain on the East Coast, for sweeping views that are especially stunning at sunrise or sunset.

6. Leavenworth, Washington

Take a trip to Germany without leaving the U.S. with a visit to Leavenworth, Washington. This Bavarian-style village is nestled in the Cascade Mountains, which means your views will include both charming architecture and towering mountains everywhere you look. Spend your days hiking the nearby trails or popping into the town’s many specialty shops and boutiques, then refuel with some schnitzel or bratwurst and a stein of German beer. This mountain getaway will give you an authentic European experience, minus the long flight.

7. Park City, Utah

Although Park City is known for skiing and winter sports, there are plenty of other things to do in this Utah mountain range year-round. As a wellness hotspot, Park City is a great place to soak in some fresh air, reset, and treat yourself to a spa treatment or two. Main Street is buzzing with restaurants, galleries, and shops as well. So whether you’re looking for adrenaline-packed activities like zip lining or a relaxing day at one of the city’s many spas, you’re sure to enjoy every minute in this mountain town.

8. Juneau, Alaska

If you’re looking for a mountain getaway that feels wholly unique, add Juneau, Alaska, to your bucket list. Although there are no roads connecting Juneau to the rest of the state, the city is easily reachable by plane or ferry. Don’t miss a visit to the Mendenhall Glacier, a 13-mile-long river of ice that’s located just a short drive outside of town. For a truly unforgettable experience, sign up for a whale-watching excursion and try to spot some humpback and orca whales in action.

9. Big Sky, Montana

If winter sports and outdoor adventures are calling your name, head to Big Sky, Montana. Located just north of Yellowstone National Park, this mountain town boasts plenty of activities to keep you entertained, even outside of skiing season. Get your heart pumping with a whitewater rafting trip on the Gallatin River, or soar amid the treetops on a zipline tour. Or keep it more low-key by exploring the Town Center’s many shopping and dining options.