12 Tips for Staying Healthy While Travelling

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If you spend a lot of time traveling, you probably struggle to find the time to look after your health. Whether you travel regularly for work or you're on a round-the-world trip, keeping fit and eating well is probably pushed aside in favor of more pressing concerns. Skipping the gym or getting the odd fast food meal now and then can't hurt, but when you're travelling constantly, it is easy to fall into bad habits that can be detrimental to your physical and mental health.

When you're on the move, it's often easier and cheaper to grab a quick burger at the nearest McDonalds than to buy a nutritious meal at a healthy restaurant. You probably spend a lot of time sitting on planes, trains, cars, and buses to get to your next destination and this sedentary lifestyle can play havoc on your body.

Exercise, eating well, and mental wellbeing are the three cornerstones of good health, and all three of these factors can suffer when you're on the road constantly. Although it can be difficult to find the time and the motivation to work out, eat well, and look after yourself, it should be your top priority. 

But how can you stay healthy and travel at the same time? Here are twelve useful tips to help you.

Walk everywhere

Moving from place to place presents the perfect opportunity to get all the exercise you need. Next time you head to a meeting downtown or the next tourist attraction, think twice before hopping on a bus or flagging a taxi. Why not leave yourself a little bit extra time and walk there instead? This way you'll get your blood pumping and your muscles working and you'll arrive at your destination feeling energized and ready for action. Keep this up throughout your trip and it will fast become a learned behavior. And if the destination is slightly too far to walk, look into whether the city you're in has a cycle hire scheme you can take advantage of.

Make exercise part of the trip

When you're traveling, you have so many activities to do and sights to see that the idea of exercise just seems to get in the way of all your plans. Save yourself a lot of time and energy by making exercise part of the trip. No matter where you are in the world there will be activities and tourist attractions that require you to expend a little energy. This could take the form of a popular hike to the summit of a nearby peak or mountain biking in the local forest. Do some research online or visit the tourist office to find out what adventurous activities are available to you.

Sleep whenever you can

Good health isn't all about working out and burning calories. It's also crucial that you take time to rest and recover. Sleep is one of the most fundamental parts of your overall health, yet it's so often overlooked. If you don't get enough rest, you are more susceptible to illness and your mental health can suffer. Travel messes with your routine, and as a result, you'll find yourself dealing with constant early mornings and late nights, as well as the unpleasantness of jet lag when you arrive in a new country. It's essential that you prioritize sleep and make sure you get as close to your eight hours a night as possible. Of course, there will be times when you have a late night on the town or an early start to see the sunset, but try to squeeze in as much shuteye as possible. Invest in a good sleep mask and some earplugs and make the most of those long trips on transport to catch some well-deserved rest. Just make sure you don't miss your stop!

Have a workout routine

It can be expensive to hit the local gym every time you arrive in a new city, so it's always a good idea to have a few workouts up your sleeve that you can do anywhere. There are loads of free online workout routines and YouTube exercise videos that require no equipment whatsoever. Exercises like jumping jacks, push-ups, burpees, and abdominal crunches are just a few examples. Whenever you get a free thirty minutes, find a suitable space in your hotel room or a local park and get moving. If possible, try to keep your workouts to a schedule such as first thing in the morning or just before dinner, and you will be more likely to stick to them for the duration of your trip.

Stay hydrated

The human body needs water for good health, and it's easy to forget to drink enough when you're traveling. Water is essential for all aspects of your wellbeing, from cognitive function to digestion to boosting your immunity. Not drinking enough, particularly in a hot climate, will not be great for your body. Carry a reusable water bottle around with you at all times and fill it up whenever you can. Most cities around the world will have public drinking fountains, but you can also ask local bars and restaurants if they wouldn't mind filling it up for you.

Plan your meals

Eating healthily can be a challenge when you're on the road, as you often just want the cheapest and most convenient option. This usually results in regular fast food meals and takeaways. With a bit more forethought and advance planning, you can increase your likelihood of eating more healthily while on the road. When traveling for short periods, you can prepare healthy meals at home to bring with you, such as salads and healthy wraps. This won't be possible for longer trips but what you can do is research the eating options in your area. It will only take a quick search online to find a selection of restaurants that provide healthy and affordable meals. If you are staying in accommodation with a kitchen, you could also buy your own ingredients and prepare nutritious meals for yourself.

Eat healthy snacks

Snacking is the biggest obstacle to healthy eating, and when you're constantly moving you can really build up an appetite. Rather than buying a daily ice cream or packet of potato chips, make a conscious effort to buy healthier snacks and carry them around with you. This could include things like fruit, dried apricots, and nuts, which can be found in almost any store around the world. Whenever those hunger pangs kick in, you'll have a healthy solution in your pocket to save you money and unnecessary calories.

Cut down on alcohol and caffeine

Alcohol and caffeine are two of the worst substances for your health if drunk carelessly. While there's nothing wrong with the occasional ice-cold beer or warming cup of coffee, in excess they can cause all kinds of problems for your immune system, anxiety levels, skin, and heart. Even though you may be on holiday, you should be careful not to overdo it, and drink in moderation. Try switching to decaffeinated drinks or herbal tea instead. And there are plenty of delicious non-alcoholic alternatives to most beverages. 

Take supplements 

In some parts of the world, you might find it harder to get all the nutrients your body needs, so it can be a good idea to carry some vitamins or supplements around with you. If you feel you are not getting enough healthy balanced meals, just supplement your dinner with a multivitamin and your body will thank you for it later. You can get supplements of all kinds from websites like Sarms.

Look after your skin

If you are traveling in countries with a hot climate, one of your biggest health risks is the sun. Overexposure to ultraviolet solar radiation can cause all kinds of skin problems such as cancer and melanoma, and cause you to age in appearance. Although it might feel nice and warm on your skin, you must take care not to spend too much time in direct sunlight without protection. A high factor suncream is a travel essential, and you should apply it regularly throughout the day. Spend plenty of time in the shade on sunny days and stay hydrated. Try to schedule activities for the cooler parts of the day, such as the morning and early evening. Wear long-sleeved shirts, sun hats, and glasses to protect your body and eyes from the sun.

Carry hand sanitizer and wipes

While traveling, there will be occasions when soap and water aren't immediately available to you. For this reason, it's always a good idea to have some hand sanitizer and wet wipes available. This will protect you from germs and viruses throughout your trip and mean you'll never have to eat with dirty hands. You'll be much less likely to get sick and ruin your vacation.

Be careful what you eat

When eating unfamiliar food in new locations, you are more at risk of picking up a stomach bug, which can be disastrous for your trip. Avoid this risk by researching the restaurants you eat at. Look for reviews and hygiene ratings online, and avoid places that seem disreputable.