When travelling, especially if for long periods of time, staying fit and healthy can be difficult. Going to a new country means you are on vacation AND you’re around a new type of cuisine, which makes it so much easier to over indulge in delicious food and lack of exercise.
There are easy tips you can follow to stay fit and healthy while on long travels. I am by no means a professional in health or fitness, so if you have any doubts or if you have a particular condition, always contact a doctor!
General tips on how to stay fit and healthy while travelling:
• Walk, walk, walk
When sightseeing, you are bound to walk more than on normal days at the office. Where possible, choose walking over other methods of transport and you’ll have a better body and mind for it.
• Don’t quite your exercising routine
Wake up a little earlier and keep up the routine. If you don’t have your usual equipment, how about trying some lunges?
From time to time, it is good to cook yourself, not only for your health, but also for your budget. Use the country’s ingredients to get the best experience even when dining at home.
• Watch out for contaminated food
There is no sure way to identify contaminated food, but not eating something which tastes funny is a good start. When eating out, make sure the place is relatively clean and that the food items haven’t been sitting out too long. Always check that your food has been cooked thoroughly.
• Drink bottled water
Even water can be contaminated. So always drink bottled water when possible.
• Don’t test your food limits
Eating familiar food, once in a while, can give your stomach a seriously needed break. And try not to eat that extra hot spicy curry, if you can’t handle it 😊
• Eat fruit
How about you try the local fruit instead of the local chocolate dessert? Different countries have different fruits, experience some of that goodness while you’re there! Plus, fruits are packed with vitamins and nutrients which will help your immune system fight off diseases. Go fruit!
• Wash your hands
This is an oldy but a goody. Wash your hands with warm, soapy water, whenever possible. You can also use alcohol based antibacterial gels (can be found in airport shops) or for a more plane-friendly option, try antibacterial wipes.
• Bug spray and nets
Not only are bug bites quite annoying, but they can also make you sick (ever heard of Malaria?). Always cover your skin as much as you can, and stock up on other protection methods like:
o Spray – Sawyer products’ spray is a non-DEET insect repellent which is effective for up to 12 hours!(PS remember that you can only take 3.4oz packaging in your hand luggage).
o Wipes – For an airplane-friendly solution you can try these Deep woods towelettes which last up to 6 hours
o Net – when in countries which have a lot of mosquitos and bugs, you are going to need to sleep in a net. When not really in a net, sort of… You’ll need to hook a net over the bed so that you’re protected even when you’re sleeping. Don’t worry hotels in these countries usually have hooks in the ceiling just for these nets.
• Take the required vaccinations
Some trips may require you to take certain vaccinations in order to protect you from diseases that can be found in and around the country. Always consult with doctors which vaccinations to take but for a guideline you can use this checklist.
• Pack medicines
If you take regular medicine, be sure to pack enough with you to last you the whole trip. There won’t always be every medication available or the brands might be different (which could affect your treatment). You may need to pack antimalarials, depending on where you’re going. It is also a good habit to pack some generic brand medicines, just in case.
• Cover up superficial wounds
Well, I’m talking about cuts and bruises here… if you have serious wounds, you have no business traveling. But really, cover small cuts with band aids. Don’t leave them open or you might get an infection or worse.
Protect yourself against the sun by staying covered up and by wearing sunscreen. If you break out a lot, I suggest you buy a face sunscreen product, as body sunscreens tends to be heavy and oily. As for body sunscreen, if you’re travelling with a hand luggage only, you should pack a travel-sized one with you and then top-up when you arrive at your destination or from the airport.
• Wear hats
Not only can hats add that extra something to your outfit, but they are (more importantly) a protective layer. Keep your head cool and add an extra layer of protection by simply wearing a hat.
• Wear proper equipment
Are you going on an adventure-type of vacation? If so, make sure you have all the appropriate equipment you need, so that you can stay injury-free and have the time of your life.
• Get insurance
Why risk it? Are you willing to spend thousands of dollars at a foreign hospital? Get a trust-worthy insurance so that you can have fun without having to worry. World nomads travel insurance offers 24/7 emergency assistance and they cover 150+ adventure activities.
• Schedule doctor appointments
Talk to your doctor about any specific precautions you might need to take before travelling. If you’re travelling for long periods of time, schedule check up appointments in advance, so that you don’t put it off!
The above 17 tips are general guidelines you need to take to stay fit and healthy while travelling. Again, I am not a professional, so please consult a doctor regarding specific or individual needs.
Do you use any of the above tips? Do you have any other tips you use? Share with us in the comments!