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How to Stay Healthy While Travelling


One of the best parts of travelling is not having a schedule. There’s no need to hit the snooze button and you can simply spend the day as you want. But without a schedule, it’s also easy for your exercise routine to fall by the wayside. It’s hard to resist trying out the local cuisine and you never know if you’ll be back again.

It’s a bad habit to fall into but one that’s also understandable. You’re on vacation so the last thing you probably want to do is reach a new personal record or endure an exhausting workout. If you go long enough without exercising though it can be difficult to get back to your usual routine. Then you’ll need to work even harder to burn off any weight you might’ve gained.

Staying healthy while travelling doesn’t need to be all that difficult. Even small measures can really go a long way towards maintaining an active lifestyle. Here we’ll look at ways you can stay healthy even while you’re travelling.

Get Travel Vaccinations

Dangerous diseases are sadly a reality of travelling in certain regions of the world. If you plan to travel overseas, it’s important to get the right vaccine and advice depending on where you’re going. For example, some diseases like yellow fever are a potential risk in sub-Saharan Africa and tropical South America, while other infections such as typhoid fever can be more common in regions such as South Asia.

Be sure to speak with your doctor at least two months before your trip to allow enough time for any vaccines to take effect. If you plan to be away for a longer period, you may also want to get a general health check-up done. 

Drinks Lots of Water

In the excitement of exploring a new destination, it can be easy to forget to drink as much water as you normally do. But it’s critically important to stay hydrated especially as you’re expending more energy walking around. Not drinking enough can result in dehydration which carries serious health complications over prolonged periods.

Follow the 8x8 rule or drink eight 8-ounce glasses a day to ensure you’re getting enough water. You can also carry a water bottle so it’s always available.

Work Out in the Morning

When travelling you likely want to fit in as much as you can in a day. But that can also make it difficult to find time to exercise. By the time you get back to your room, it’ll either be too late or you’ll simply be too tired to do anything else.

Take the first 10 or 15 minutes in the morning for a short workout. Some hotels even have complimentary gym access. If that’s an option be sure to take advantage of it. If there’s no gym, you can still do high intensity workouts like push-ups, squat jumps, and plyometric lunges in your room. The key is to get your heart rate up as it improves your cardiovascular health.

Go On a Walking Tour

Nearly every city in the world offers a range of walking tours. Not only do you get a great workout but it also gives you a better look at the city. Whether you’re interested in architecture, history, culture, or food, chances are there’s a walking tour you can take based on your interests. 

Look for guidebooks or travel sites for recommendations based on your area. You can also easily create your own walking tour by picking a handful of spots within walking distance. Be sure to wear comfortable walking shoes to prevent any injury on your travels. The last thing you want is to have a serious slip or fall.

Get Enough Sleep

Quality sleep is just as important to your health as staying hydrated and exercising. Lack of sleep has been linked to a number of health conditions including heart disease and diabetes. You probably can’t wait to continue exploring the city but at the same time you shouldn’t be compromising the amount of sleep you get.

The National Sleep Foundation suggests that most healthy adults need between 7 to 9 hours of sleep. To help you get better sleep, pack a comfortable travel pillow and bring ear plugs with you. You might even want to bring a sleep mask to block out any light.


Staying healthy while travelling doesn’t need to be difficult as long as you follow the tips outlined here. It does require taking additional measures but you’ll be glad that you did.


Author’s Bio 
Kym Wallis, the founding director of Higher Ranking has over 15 years of advertising sales, digital strategy, and business development experience. He is currently working as Digital Adviser for TravelVax.


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