6 Tips to Stay Healthy During Long-Haul Travels


How often do you travel? If you answer ‘a lot’, then you might want to read this article.

In general, people who travel regularly tend to live longer and healthier lives. They eat better, exercise more, sleep well, and take fewer health risks, such as smoking or drinking too much alcohol. Traveling overseas can be both fun and enjoyable. However, traveling long distances can also affect your health. When you’re away from home, you’re likely to miss out on the usual healthy habits that help reduce stress levels and prevent illness. Here are six ways to stay fit during long trips—without spending a fortune.

1. Avoid sugary food and drinks

Many sugar-filled foods in airports, restaurants, and hotel breakfasts make your waistline expand before your eyes and cause weight gain. To avoid gaining weight from eating junk food, eat smaller meals several times per day instead of one big meal. Try not to snack throughout the day at all since it’s easier to overeat when hungry. Instead, choose snacks with protein like nuts, seeds, fruits and vegetables. Also, drink lots of water and non-sugary beverages.

2. Keep a good nutrition balance

As you spend hours sitting on airplanes, try to stand up for every 30 minutes or so. This will increase blood flow to your brain, which helps improve memory and concentration. Also, get moving around by standing up and walking around the plane. Take some deep breaths while relaxing. These simple actions will help boost energy. You may also want to pack healthy snacks in case you don’t have a chance to grab something before or after takeoff.

3. Get plenty of rest

Most experts recommend getting eight hours of uninterrupted sleep each night. Sleep deprivation causes fatigue, which makes it harder to concentrate and focus. Taking naps between four and five hours is another time-saving trick to enhance alertness during the day. A few quick stretches and brisk walks after waking up should not be missed either. Use these strategies to feel energized and refreshed.

4. Don’t underestimate the power of exercise

Exercise has been shown to relieve anxiety and depression. In fact, exercising even just 20–30 minutes a day can lead to improvements in your mood and mental clarity. It also improves sleep quality because working out reduces stress hormones in the body. By doing yoga, running, or cycling, you can work out slowly and comfortably without worrying about how tired you’ll become. 

5. Hydrate properly

Drinking enough liquids daily helps keep your immune system strong and keeps your metabolism high. Aim for seven glasses of water (eight if you’re thirsty) per day along with any other beverages you enjoy. For hot weather, carry bottled water and bring small bottles with you; they’re easy to refill when needed. If you prefer cold drinks, bring bottled ones filled with ice cubes that melt easily without adding calories.

6. Prepare for unexpected situations

Don’t forget basic toiletries like toothbrushes, deodorants, shower gel, and shampoo. Carry those items in your hand luggage so you won’t need to run to stores or order them online. If you’re staying on an overnight flight, pack extra clothing and shoes because you might be able to borrow someone else’s stuff. 

The Bottom Line

Mental health also counts in this case, where you can ease your mind by focussing on some particular hobbies that interest you – from online casino gambling to pc gaming, podcasting, and so on. At the end of the day, all you really need is yourself when you are in such situations.


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