Savvy travelers have put in the legwork to test, revise, and perfect healthy travel. When you live a life on the go, you learn what works to keep your healthy habits on track. Wherever you go, sample these health hacks for a better trip and a better you.
1. Set Your Circadian Rhythm Up For Success
Your body’s natural wake and sleep cycle has its own cadence. Your lifestyle, work hours, and geographic location influence your core rhythm. When you are planning a trip across the globe, adjusting your circadian rhythm before your trip is essential.
Start by adjusting your home clocks to your destination and following that time zone for at least a week. Resist the urge to cheat on your new self-imposed time. The more seriously you take this exercise, the more effective the practice and the better your adjustment will be.
Many healthy travelers support their circadian rhythm with a supplement for jet lag. These supplements help the body adjust to tiring travel and time zone changes. When you support your circadian rhythm, you practically eliminate jet lag and can start enjoying your trip without the downtime.
2. Pack Sleep Essentials
There’s nothing your body likes better than a routine, and when it comes to sleep, consistency is key. On the road, it can be tough to facilitate a familiar sleep environment. However, when you pack sleep essentials unique to your habits, your body can get the rest it desperately needs.
Make space in your carry-on for your nighttime favorites. If a consolidated version is needed, use it at home for a few weeks to get used to it. Weighted eye masks, a certain pillow, and even a bedding type can greatly influence sleep.
Pack what you can based on your trip location, amount of time away, and available packing space. Practice sleeping with just what you’ll bring for a few days, so it’s easier to adjust on site.
3. Establish a Hotel Wind-Down Routine
Check out your hotel room for more than just the amenities – look for potential sleep disruptors and benefits. Sleep experts recommend a cool, quiet, dark room for optimal sleep. However, normal sounds in a hotel or rental can be disturbing to sleep. As you do your bed check, close your eyes and listen.
City sounds, buzzing lights, and humming appliances might be bothersome. If so, sync a white noise playlist in preparation for bedtime.
Your preferences will be unique, but pinpointing one that you can listen to now will reduce bedtime delays later. Your playlist will help drown out any unfamiliar sounds and lull you to sleep with ease.
4. Make Micro-Workouts Your Friend
Whether you identify as a fitness junkie, active athlete, or are aspiring to be healthier, frequent movement supports wellness. While you are traveling, space and equipment are limited. In close quarters, do micro-workouts to keep muscles strong and keep travel fatigue at bay.
Calf raises, squats, and incline push-ups can all be done standing. Find a quiet spot at the airport to keep your blood pumping and prepare for your flight. These moves keep you off the ground and require only a sturdy table or wall for support. In your room, expand your set to incorporate planks, lunges, and leg lifts to facilitate a total body workout.
Lightweight workout equipment like resistance bands, a strap, or a lacrosse ball enhances your routine. Resistance bands can give your biceps a burn, and a strap or even a sturdy belt can support stretching. Use a lacrosse ball to release tight foot tendons and unlock tight back and hip muscles exacerbated by travel.
5. Get to Know the Airport Terminal
If you follow typical travel guidelines, you’ll be in the airport for over an hour after getting through security. If you have time, exploring the airport terminal is a great way to stay active. Check out the terminal map to plot your route.
This active endeavor works best if your luggage is wearable, but rolling luggage doesn’t count you out. Set a few timers before you embark and use your preferred map tool and terminal maps to estimate walking time. Most airports label the distance between terminals to help travelers arrive on time.
Back into the time you need to be at your gate and pay attention to announcements for potential gate changes. Next, set your timers accordingly and start walking. This way, you’ll focus on your walk and keep your heart rate elevated for maximum metabolic and cardiovascular benefit.
Enjoy people watching and window shopping as you make your way through the airport. Modern airport design has incorporated beauty along with function, featuring art installations, event promotions, and interactive experiences. Keep your eyes open for these unique opportunities to engage with these installations.
6. Prioritize Protein
Whether you identify as a foodie or not, it’s easy to be drawn into fantastical local cuisine. Enjoy the flavors of travel, but remember basic nutritional tenets. Prioritize protein in your meals to support healthy muscle, brain function, and energy levels.
In transit, getting enough protein may be expensive, so pack protein-rich snacks if you can. Look for whole food protein when it’s available and high-quality packaged options, if not.
7. Hydrate Often, and Effectively
Dehydration is often the culprit for feeling unwell, especially while traveling. Airplane travel is notoriously dehydrating, as airplane cabins are conditioned differently.
Pack a reusable water bottle in your carry-on and fill it once you are past security. Conserve space in your bag by packing snacks and hydration powder packets in your water bottle. This helps soft snacks avoid being crushed and allows for multiple rounds of hydration. Look for a low-sugar or no-sugar electrolyte blend that easily mixes with water.
Hydrate in advance of your flight, even increasing hydration days before travel. Upon arrival, rehydrate to help recover from pressurized cabins.
Travel Well, Adventure More
When you skip the jet lag, you can dive right into your new time zone. And when you manage stress, support healthy digestion, and maintain your fitness routine, there’s no need for a post-vacation reset. Stay healthy while on the go, and you’ll get more out of every minute.