Healthy Travel in 2023: 22 Expert Tips and Tricks”

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Looking for ways to stay healthy when traveling?

There is proverb – Health is Wealth.

Let’s start this way if you take fitness as a key focus in your life, and you think how you can stay fit when you are traveling. How can you keep working out and continue to enjoy your trip too? How can you stay healthy to explore more?

Then there is the answer.

This article will give you all the proven ways that you can do to keep yourself fit and healthy on your trip.

Travel is a great way to rejuvenate your inner being and so does staying fit. Both will boost your confidence and strength to a new level.

But it seems often we find ourselves caught in the moment of enjoyment so much that we tend to forget the importance of staying healthy when you are traveling.

So, from my experience, I am giving my audience –

Healthy Travel in 2023: 22 Best Tips to Follow

Don’t skip your breakfast during traveling

Starting your day with a good and healthy breakfast is crucial as it gives you the energy for the rest of the day. Try to include oatmeal, cereal, eggs, yogurt, juice and add a bowl of fruits in your breakfast menu.

What is the best part of travelling? 

Indulging yourself in eating local delicacies even at your breakfast. Now, who doesn’t love spicy and yummy foods but why to make yourself sick by eating those?

Try to avoid making unhealthy choices of food.

Many hotels offer complimentary breakfast. Choose to stay in those hotels and take the benefit of enjoying a full healthy meal without spending an extra penny.

eat healthy breakfast to stay healthy when traveling
Healthy Breakfast

Avoid eating junk food

That’s what I was talking about on the above mentioned point.

When you are out wandering around the place, try eating the traditional cuisine of that place instead of end up eating burger and fries from nearby McDonald’s or KFC.

Think of nutritious food. To keep your body fit and healthy. you have to eat good food which is the basic thing that you have to keep in mind.

You can bring snacks with you like granola bar, cookies which will keep you full while traveling.

Explore the local food more, it will make memories, and you will take home new experiences in the end.

 man stuffing junk food in his mouth
Avoid eating Junk food

Avoid drinking Alcohol

You are in Bahamas or Bali and your wife actively keeping you away from alcohol. Well! she is intelligent to do that. She is taking care of you.

It is always better to avoid drinking alcohol when you are traveling. Alcohol distracts a person, and it leads to unforeseen consequences.

There are plenty of other kinds of drinks that you can try like summer mock tail or even cocktail is good only if you have one glass. 

You mustn’t invite danger into your doorstep.

But still, for enjoyment, you can have a glass of wine too. Enjoyment is what needed after all.

 no alcohol
Avoid consuming alcohol

Drink enough water

Everyone on this earth knows drinking water is a basic necessity to keep ourselves hydrated which is very important during traveling.

You must carry with you a 1 litre of bottle everywhere. Refill it when gets empty. Particularly, when you are traveling on a humid tropical destination water is the prime thing that will keep you the best. 

Make sure to keep a bottle of water always with you and drink as much as you can. It is crucial to keep your body hydrated and stable. 

 drink water
Drink More Water

Eat frequently while traveling

It is advisable to always keep enough travel snacks with you like dry fruits, biscuits, protein bar or nuts.

Traveling can be exhausting, and you will get hungry. You will need to eat to regain your strength. You might not always get a restaurant nearby so eating travel snacks a couple of times a day will keep you energized. 

I prefer carrying a box of mixed nuts, chocolates, and some biscuits when I travel. I eat at a short interval of time, so these travel packs of mine always help me. 

pasta as healthy food
Eat more frequently

Go for an early morning walk

Avoid going to a hotel gym instead take an early morning walk, look around the area and explore. Traveling doesn’t stop you from walking.

You will end up burning calories, and the effort will make you feel light and energetic. Traveling involves physical exhaustion not just fun so an early morning walk will keep you motivated the entire day.

I start my day by sipping a cup of tea, and then I go for a walk. You can do the same or reverse but starting your day with a morning walk will boost your positivism and brings forth a fresh mind.

morning walk

Get sufficient sleep

When you are traveling getting an adequate amount of peaceful sleep is essential.

You may travel by flight or train or car, whichever mode of transport is it but it won’t give you a good decent sleep.

Naturally, you may remain irritated and nausea which will eventually ruin your travel day. Your body gets tired, and proper rest will help recover both your body and tired mind.

You can sleep for about 6-7 hours after reaching the hotel. Just get fresh, eat something and sleep. Then you can start your journey or work.

Image of sleep
Proper Sleep

Drink Tea instead of Coffee

Tea revitalizes your energy. I mostly carry tea bags and a bottle of hot water with me. Whenever I feel, I pour hot water into my cup and dip the tea bag into it.

You don’t have to carry tea everywhere. Tea is always available everywhere, in flights, airports, or at malls. People prefer coffee more over tea but tea keeps your mind and mood fresh and light.

Image of black tea
Consume Tea

Do usual fitness exercises at your hotel room

Maybe you don’t feel like to hit the gym because you are in a holiday mood.

Still, you can start a quick 10-15 minutes of usual exercise at your hotel room. You can start with stretching, push-ups, plank, and squat.

Enough to kick-start your day.

I mostly skip work out in a gym when I am on holiday with family. Instead, I do these basic exercises that I mentioned above. It gives me a happy feeling, and it will provide you with too, give it a try.

Image of a woman exercising
Some usual exercise

 Eat fresh fruits every day

Maintaining a healthy eating habit even on a trip can be exciting and challenging. You are on holiday, traveling to places exploring local foods and street foods. You are experiencing a life time of enjoyment. 

Eating fruits every day keeps you fit and health. So, if you are thinking that I am on a holiday spree so will enjoy eating street foods, skip that thinking. Stay fresh and healthy, you will see your travel experience will be fruitful.

But my suggestion is at least having a bowl of fruits or smoothie a day. It will balance your nutrition values.

bowl of fresh fruit

Go for a bicycle ride

I love cycling. It is an excellent form of physical activity. If you are too lazy to wake up early and go for a walk then probably nothing can beat cycling around the city. Pack your backpack, get a rental bike and roam around by cycling.

One can explore more when on a bike. It is comfortable and environment-friendly. The government of each county now trying to promote ‘Eco-tourism’, bicycle tour is a way to maintain eco-friendly tourism. (read what Nomadic Matt has to say about eco-tourism.

Image of bicycle ride for staying fir during travel
Bicycle ride for staying fit during traveling

Go for a hike

Hiking is an excellent way of physical activity. Miles of walking amidst nature will give you courage and an opportunity to discover yourself.

Wear fitness band; you can track your fitness record instantly.


Take the stairs more

Escalator is good and comfortable I know but what stairs can benefit you escalator can’t.

Say no to an escalator and start taking the stairs. It is a good work out, going up and down through stairs.

An active and easy workout method. Although I am a bit idle to use the stairs every time, it is still the best thing to do to keep your body functioning well.

exercising on the stairs
Take the stairs

Go for swimming on a beach holiday

Suppose your holiday destination is a beach. Forget about your usual workouts, go and dive into the deep blue sea. Swim and conquer the waves. One of the best physical activity.

It doesn’t have to be a sea or ocean. Almost all the resorts have a swimming pool, and you can practice swimming there for an hour.

Note: It is only for them who can swim.

Image of swimming
Opt for Swimming

Digital Detox

I believe, to be physically and mentally healthy while traveling, it is important to reduce the use of electronic devices.

These days I meaning of traveling is different for different people. Some travel to relax, prefer to stay in luxury resorts, travel to find themselves, their true existence, and some travel to follow their passion for capturing images and exploring the unidentified natural beauty.

So, when I say digital detox, I meant to get yourself detached from the digital world for a while.

digital detox


Follow Routine

Yes, following a routine is way important and one of the best ways to stay healthy while traveling.

Usually, we always follow a routine in our everyday life. Routine helps keeping spontaneity and lift our spirit. When you are traveling for days, sometimes your body gives up and becomes lazy.  

Routine will keep your body and mind in regulation, stress-free, and motivated to try the adventure further.

Avoid touching your face to prevent the spread of germs

Germs can live on surfaces such as door handles, railings, and buttons for hours, making it easy for them to be transferred to your hands. Once on your hands, they can easily be spread to your face, nose, and mouth, increasing the risk of contracting an illness.

To avoid spreading germs, it’s important to practice good hygiene by washing your hands frequently with soap and water or using hand sanitizer when hand washing facilities are not available. It’s also essential to avoid touching your face, especially your mouth, nose, and eyes, as these are the most common entry points for germs.

Travelers can also take additional precautions to reduce the spread of germs by carrying disinfectant wipes or sprays to clean frequently touched surfaces in their accommodations or public transportation.

Avoid overpacking

Carrying heavy luggage can put a significant strain on your back, shoulders, and neck. Overpacking can also lead to poor posture, muscle fatigue, and even injuries. These issues can make it challenging to enjoy your travels and can lead to long-term pain and discomfort.

To avoid these issues, it’s important to pack only what you need for your trip. You can start by making a list of essentials and prioritizing the items that are necessary for your comfort and convenience. You can also research the weather and local customs to ensure you are packing appropriate clothing.

When carrying your luggage, it’s essential to use proper lifting techniques to avoid straining your back or neck. By packing light and using proper lifting techniques, you can reduce the risk of back strain and injury while carrying your luggage. This can help you stay healthy and enjoy your travels to the fullest.


Slow Down Yourself

Our lives are hectic and chaotic. We thrive towards a successful career, look for happiness in parties and luxuries. When we travel to a beautiful beach destination or a hill station, we tend to capture the moment.

By slowing down yourself and indulging in little will define what you are searching for in your life.

Part of traveling also means enjoying yourself. You are free to do anything (not illegal things), you don’t have to impress anyone, there is no competition. By slowing down, you will enjoy the travel more.

And, when you will enjoy it will keep your body and mind healthy by passing positive energy.

slow down yourself

Inhale Early Morning Fresh Air

In the above point, I have mentioned how an early morning walk can help you stay healthy while traveling.

If you are nearby a beach or a park or even in a city, you will always get clean and fresh air in the early morning.

Inhaling the fresh air boost our energy, cleanse the mind, and channelize the energy to do good things in life.

Use earplugs or noise-canceling headphones

Many travelers struggle to sleep in unfamiliar environments, especially if their accommodations are located in noisy areas like busy streets, airports, or train stations. This lack of sleep can lead to fatigue, irritability, and decreased cognitive function.

To avoid these issues, travelers can use earplugs or noise-canceling headphones to block out external noise and create a peaceful sleeping environment. Earplugs are small, disposable plugs that fit into the ear canal to reduce sound, while noise-canceling headphones use technology to actively cancel out noise.


Follow Safety First

The 2020 Corona Virus pandemic has completely changed the meaning of traveling. After almost a year, people started traveling domestically and internationally but with proper precautions and by following covid safety protocols.

So, no matter wherever you are traveling to, following safety must be the priority.

follow safety while traveling

Check out how to travel safe during Covid on road.


These are some of the simple ways to stay fit and healthy when traveling. Stay fit, and you will enjoy your trip even more.

If you haven’t yet started doing exercises and fitness workout, then start with taking a small step towards your goal. Remember, with fitness and healthy mindset you can overcome many hurdles on your way to traveling.

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