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Traveling can be an enriching experience that broadens our perspectives, allows us to connect with new cultures, and helps us to create lasting memories. Whether you’re a full-time traveler, digital nomad, or enjoy taking extended trips, staying healthy is important to ensure you can fully enjoy your travels. Maintaining a healthy lifestyle when you’re on the road can be challenging, but with some simple strategies, staying active, eating well, and practicing good hygiene while exploring the world is possible. In this guide, we’ll explore tips and techniques to help you stay healthy while full-time traveling, from finding ways to stay active and nourished to managing stress and maintaining good hygiene. Whether you’re planning a long-term trip or just a short adventure, this guide will help you prioritize your health and well-being while on the go.
Over the years, I’ve made exercise a consistent habit in my life. In San Francisco, that meant checking out a new fitness studio within my neighborhood or hopping on the Peloton. But when it comes to travel, it can be a little different.
While traveling can be a lot of fun, bad habits that form during these trips could seriously impact your quality of life. And how do you fit in exercise?
There are tons of ways to stay active while on vacation and still have an enjoyable time sightseeing. Our top tips for maintaining your fitness routine? Look for creative exercises that suit you best, like walking around tourist attractions or taking scenic pathways instead opting in cars with established routes (you’ll get more out those streets!). You can also try yoga classes at local studios if this type fits into what interests/time limits allow!
Making sure to plan ahead and pack an exercise kit with resistance bands and download an app like ALO Moves will help get in a quick sweat session in your hotel room or Airbnb.
Have the right mindset
Maintaining the right mindset is crucial for staying healthy and happy while traveling full-time. It’s easy to fall into the trap of unhealthy habits, stress, and burnout, but you can cultivate a positive and fulfilling travel experience with the right approach.
First and foremost, it’s important to embrace a growth mindset. Traveling can be a rollercoaster of ups and downs, and viewing setbacks and challenges as opportunities for learning and growth is important. Whether dealing with a delayed flight, lost luggage, or a language barrier, staying open-minded and adaptable can help you overcome obstacles and keep a positive attitude.
It’s also important to make self-care a priority. Traveling full-time can be overwhelming and exhausting, and it’s easy to neglect your physical and mental well-being. Carve out time for activities that nourish your body and soul, such as meditation, yoga, or a relaxing massage. Additionally, don’t forget to take time to unwind and recharge your batteries, whether taking a nap, reading a book, or enjoying a beautiful sunset.
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Another key aspect of having the right mindset is practicing gratitude. Traveling full-time is a privilege, and it’s important to appreciate and savor every moment. Take time to reflect on your experiences, the people you’re meeting, and the places you’re visiting. By cultivating a sense of gratitude, you can shift your perspective and focus on the positive aspects of your journey.
Finally, it’s important to remember that staying healthy and happy while traveling full-time is not a one-size-fits-all approach. What works for one person may not work for another, so it’s important to listen to your body and mind and tailor your approach to your needs. Don’t be afraid to experiment with different strategies and find what works best for you.
Traveling often involves long periods of sitting, whether on a plane, train, or bus. Incorporating physical activity into your routine is important to avoid the negative effects of a sedentary lifestyle. You can do this by walking, running, cycling, or doing morning yoga. You could also consider joining a local gym or fitness class.
Scope out the fitness scene
In almost any location you visit, you’ll be bound to find a yoga studio, a gym, or a studio. I love utilizing ClassPass, which allows me to sign up for different fitness classes, wellness treatments, and mindfulness classes.
Apps like ALO Moves, One Peloton, and Alexia Clark are awesome and allow you to work out anywhere with a trainer. ALO brings workouts with a Certified Personal Trainer to your home over live video. It’s like having a personal trainer come to you and select different workouts like pilates, yoga, and general training. You can do virtually the same with Peloton beyond just cycling. You can also work out outdoors with a run or speed walking strength training, meditation, and yoga. The Alexia Clark app is amazing because it’s more self-guided and has a thriving community on Facebook.
Whether it’s biking around town, walking over, taking a cab, or going for a hike, I like to stay active. Finding ways to stay active is important. Choosing to walk or bike, overtaking a cab or metro is great exercise and a great way to explore and see a city. The list is endless, from swimming at the beach or hotel pool to running.
Maintaining a healthy diet while traveling full-time can be challenging, especially when constantly surrounded by new and exciting foods. However, it’s important to remember that a healthy diet is essential for good health and can help you maintain the energy and focus you need to fully enjoy your travels. Here are some tips for eating well while on the road:
Balance your meals: While it’s tempting to indulge in local cuisines, try to balance your meals by incorporating fruits, vegetables, and whole grains. This can help ensure that you’re getting the necessary vitamins and minerals that your body needs to stay healthy.
Choose healthy options: When eating out, choose healthy options, such as grilled fish, salads, or steamed vegetables. Avoid deep-fried or overly processed foods, which can be high in unhealthy fats and sugars.
Prepare your own meals: If you can access a kitchen or cooking facility, consider preparing your meals. This can give you more control over what you’re eating and help you save money on eating out.
Carry healthy snacks: It’s a good idea to carry healthy snacks, such as nuts, seeds, or dried fruit. These can help keep you fueled between meals and can prevent you from reaching for unhealthy snacks when hunger strikes.
Stay hydrated:Drinking plenty of water and staying hydrated can also help you maintain a healthy diet. Sometimes we can mistake thirst for hunger, so staying hydrated is important to prevent unnecessary snacking or overeating.
By incorporating these tips into your full-time travels, you can maintain a healthy diet that keeps you energized and focused throughout your journey.
It’s worth noting that it’s not always easy to find healthy food options when traveling to remote locations or areas with limited food options. In those cases, carrying healthy snacks like nuts and dried fruit can be helpful, or supplementing with healthy protein bars or meal replacement shakes like TUSOL Wellness or Kroma Wellness. However, it’s always important to ensure that any supplements or food products you choose are safe, healthy, and not just full of sugar and other unhealthy ingredients. Athletic Green’s AG1 powder travel packs are great to have on hand when traveling.
Traveling can often lead to dehydration, so drinking plenty of water is important. Drinking at least 8 glasses of water daily is recommended to maintain optimal hydration levels.
Staying hydrated is crucial for maintaining good health while traveling full-time. Traveling can often lead to dehydration, as the change in climate, altitude, and activity level can cause you to lose more fluids than usual. To avoid dehydration, drinking plenty of water throughout the day is important. The general recommendation is to drink at least 8 glasses of water daily to maintain optimal hydration levels, but this can vary depending on your age, sex, weight, and activity level.
One way to stay hydrated while traveling is to always carry a refillable water bottle. This will allow you to fill up at water fountains or other refill stations rather than buying bottled water, which can be expensive and harmful to the environment. Drinking water before, during, and after any physical activity, such as hiking, biking, or swimming, is also important.
In addition to drinking water, you can also try hydration sticks, such as CURE Hydration sticks, to help you stay hydrated. These sticks are made with a blend of electrolytes, vitamins, and minerals that can help replenish lost fluids and nutrients. They’re easy to pack and can be added to your water bottle for a quick and convenient way to stay hydrated on the go.
Not all hydration sticks are created equal, so it’s important to do your research and choose a reputable brand that uses high-quality ingredients. CURE Hydration sticks are a great option as they are made with all-natural ingredients and have been clinically tested to ensure they effectively replenish lost fluids and nutrients.
Get enough sleep
Getting enough sleep is crucial for maintaining good health while traveling full-time and overall health, even when not traveling. However, traveling can often disrupt your sleep routine, making it difficult to get a good night’s rest. Here are some tips for getting enough sleep while on the go:
Establish a regular sleep routine: Try to go to bed and wake up simultaneously each day, even on weekends or days when you don’t plan any activities. This can help regulate your body’s internal clock and make it easier to fall asleep at night.
Create a sleep-conducive environment: Make sure your environment is conducive to sleep. This means keeping the room dark, cool, and quiet. You can use eye masks or earplugs to block out any light or noise that might disturb your sleep.
Avoid electronics before bed: The blue light emitted by electronic devices such as smartphones, tablets, and laptops can interfere with your body’s sleep cycle. Avoid using these devices for at least an hour before bed, or use a blue light filter to reduce the impact.
Use sleep aids: If you’re having trouble sleeping, you can use sleep aids such as eye masks or earplugs to help you get a good night’s rest. You can also try using a white noise machine or a calming app to help you relax and fall asleep.
Aim for 7-8 hours of sleep per night: Most adults need 7-8 hours to function at their best. Aim to get at least this much sleep every night, even if it means adjusting your schedule or cutting back on activities.
By incorporating these tips into your full-time travels, you can help ensure that you get enough sleep each night, which can help improve your health and well-being. Getting enough sleep can also help you stay alert and focused during your travels, so you can fully enjoy all the amazing experiences that come your way.
Taking breaks is a critical aspect of staying healthy while traveling full-time. Traveling can be physically and mentally exhausting, especially if you’re constantly on the move or trying to fit in as much as possible. When you don’t take the time to rest and recharge, it can lead to burnout, stress, and even illness.
One of the best ways to take breaks is to schedule rest days or days off. These are days when you don’t have anything planned or scheduled, and you can relax and enjoy your surroundings. You could spend a day lying on the beach or reading a book, exploring a local park, or visiting a nearby museum.
It’s also important to take breaks throughout the day. If you’re on a busy travel itinerary, take frequent breaks to rest and recharge. For example, take a short walk or sit down for a few minutes to rest your legs and clear your mind. You can also incorporate relaxation techniques, such as deep breathing or meditation, to help you relax and reduce stress.
Taking breaks can also be an opportunity to prioritize self-care. For example, you could schedule a massage or spa treatment to help you relax and unwind. You could also take the time to exercise, whether it’s a yoga class or a workout at the gym.
By taking breaks, you’ll be able to enjoy your travels more fully and reduce the risk of burnout or exhaustion. It’s important to remember that travel should be enjoyable and not just a means to an end. Taking the time to rest and recharge will help you to stay healthy, happy, and energized throughout your full-time travels.
Play It Safe With Travel Health Insures
Traveling full-time can be an incredible adventure, but it comes with risks. Whether it’s an unexpected illness or injury, lost luggage, or flight cancellations, a range of issues can arise while traveling that can damage your experience and potentially lead to significant financial expenses. That’s where travel health insurance comes in.
Travel health insurance like SaftyWing’s Nomad Insurance is designed to cover medical expenses and other unexpected costs while traveling. It can help to protect you from the financial risks associated with medical emergencies, trip cancellations or interruptions, lost or stolen baggage, and other travel-related issues.
Travel health insurance is especially important for full-time travelers who are constantly on the move, as they may not have access to the same level of healthcare as they would in their home country. In some countries, medical care may be more expensive, and in some cases, the quality of care may not meet your home country’s standards. Additionally, without travel health insurance, you may be responsible for covering the costs of medical treatment, which can be a significant financial burden.
Travel health insurance can also provide peace of mind, allowing you to fully enjoy your travels without worrying about the financial risks of unexpected events. Knowing that you’re protected in an emergency can help you relax and fully immerse yourself in the culture and experiences of your travels.
Practice Good Hygiene
When traveling full-time, maintaining good hygiene is crucial to staying healthy. Protecting yourself from germs and bacteria is even more important when you’re constantly on the move and exploring new places. Here are some tips to help you practice good hygiene while traveling:
First and foremost, make sure to wash your hands regularly. This is one of the most effective ways to prevent the spread of germs. You should wash your hands with soap and water for at least 20 seconds, especially before eating or preparing food. If you don’t have access to soap and water, a hand sanitizer that contains at least 60% alcohol is a great alternative.
It’s also important to avoid touching your face, especially your eyes, nose, and mouth. Our hands come into contact with all kinds of germs and bacteria throughout the day, so it’s best to keep them away from your face as much as possible.
Another tip is to carry hand sanitizer with you. This is a convenient and effective way to kill germs and bacteria on the go. Keep a small bottle of hand sanitizer in your bag or pocket and use it when you can’t wash your hands with soap and water.
Be mindful of public spaces like airports, train stations, and bus terminals. These spaces can harbor germs and bacteria, so take extra precautions to protect yourself. For example, avoid touching handrails or door handles and use a tissue or your elbow to cover your mouth when coughing or sneezing.
Lastly, good oral hygiene is crucial for staying healthy while traveling. Make sure to brush your teeth twice a day and floss regularly. If you’re in an area where the water quality is questionable, use bottled water to brush your teeth.
Taking care of your health while traveling full-time requires a mindful approach to your physical, mental, and emotional well-being. By implementing the tips we’ve covered, such as staying hydrated, eating well, getting enough sleep, practicing good hygiene, and taking breaks, you can ensure that you are taking care of yourself and enjoying your journey to the fullest. Remember, a healthy body and mind are key to a fulfilling and successful travel experience. And don’t forget to pack CURE Hydration sticks, a convenient and effective way to stay hydrated and support your immune system while on the go. Happy travels!
I'm an Integrative Nutrition Health Coach and Registered Yoga Teacher (RYT-200), offering guidance to high achievers in aligning their lifestyle with well-being through daily wellness and self-care routines, promoting balance and harmony. Join me at Wellness Bum for tips on living well, and consider subscribing to my newsletter or booking a coaching session.