As a coach, one of the most common questions I get is this: “How do I maintain my fitness regime while travelling?”

Whether it’s work trips, family holidays, or spontaneous getaways, most people fear coming back feeling heavier, sluggish, and off track. After all, who doesn’t want to post those droolworthy food pictures without guilt?

So, what’s the secret? How do you enjoy a digital detox, eat multiple plates of momos and Maggie in the hills, and still respect the science of food?

Personally, maintaining my routine while travelling has never been a concern. As much as I enjoy exploring new places, my health habits are deeply engraved in my mind and soul. After years of grinding, experimenting, and learning, I’ve cracked a simple system. Here are the five rules that have consistently helped me stay on track during and after travel.

Rule 1: Build consistency with mental resilience

Fitness has to be a lifestyle. You don’t need to be a bodybuilder to commit to it. A bare minimum of 3–4 days of strength training, some cardio, moderate-to-high daily activity, and mindful tracking of calories and protein is not unrealistic in today’s world. You need to serve your body back. Because if your health declines, those travel plans won’t last long anyway.

If you’ve been consistent through the year, celebrate that victory. You deserve flexibility. There should be no ethical crisis in your mind while enjoying a trip. Fitness is contagious and once it becomes part of you, mindful travel happens naturally. But if you derail every few weeks, be honest with yourself. Build discipline first. Plan travel after 3–4 months of consistent effort, not as an escape from it.

Rule 2: Smart planning

It’s always good to travel smart and know your essentials. One of the most important things that we miss while traveling is protein. It’s not always easy to find clean, protein-rich meals, especially in remote places. And if you’re vegetarian, it gets even trickier. Carry whey sachets or protein bars. They’re simple insurance against unnecessary snacking on calorie-dense foods.

Resistance bands are another underrated essential. They take no space yet can give you a workout that feels close to a gym session. And if there’s a gym nearby, even better. Hit a full-body routine with what’s available. Keep the intensity moderate, rest intervals shorter, and add some cardio. This is not the time to prove your ego with PR lifts. Travel workouts are about movement and recovery, not records.

Rule 3: Normalise movement as a part of travel

Wouldn’t it be boring if you came back from a trip without exploring the places and culture around? The idea of enjoying your luxurious suite might be tempting, but getting over that comfort and walking outdoors would ensure you learn something new and stay fit.

Step out. Walk. Explore. Take morning beach walks. Go for a trail. Climb those hills. Choose exploration over comfort. Trust me you will fall in love with that vibe. Not only will you look good, but also feel good, flush with happy hormones.

Rule 4: Intermittent Fasting (IF) – A special tool

Intermittent fasting can be a powerful tool while travelling. Delaying your first meal allows you to enjoy dinner without waking up anxious about the scale. However, this needs to be coupled with Rule 3, so you need to be active enough to maintain that balance of intake and expenditure.

Rule 5: Drink more water, prioritise protein

Having more water and looking for protein-rich food will always help you stay full and energetic enough to move around. After all, you don’t want to be that lazy bug in the group. So, always start your day with some protein. Prefer eggs, chicken or paneer cooked with lesser oil in each of the meals, over calorie dense fried food, and if you run short of these, go back to Rule 2.

Final Verdict

There is no big secret to staying fit while traveling. It’s about planning, awareness, and consistency throughout the year. If your foundation is strong, you can afford flexibility while travelling. Sync your basics as much as possible with sleep, protein intake, movement, and hydration.

It’s not about being perfect. It’s about doing your best in the situation you’re in.

And remember, maintaining progress is also progress in itself.

According to the IQAir World Air Quality Report (2024), they consistently maintain annual average PM2.5 levels at or below the World Health Organization’s stringent guideline of 5 µg/m³.

Nations with the most admirable AQI

1. Bahamas

The Caribbean isles record an exceptionally low PM2.5 level of 2.3 µg/m³. Its marine location, steady ocean breezes and lack of heavy industry help preserve remarkably clean air, making it one of the best places in the world to experience truly fresh air.

2. Iceland

The Nordic nation’s average PM2.5 concentration stands at around 4 µg/m³, placing its air quality well within healthy limits and making it safe for people of all ages.

3. New Zealand

In 2024, New Zealand’s average PM2.5 concentration rose slightly to 4.40 µg/m³, marking a modest increase from the previous year’s level of 4.30 µg/m³. Despite this uptick, air quality remains among the cleanest globally. IQAir records show the country’s highest pollution levels were observed in 2018, when fine particulate matter peaked at 7.70 µg/m³.

4. Australia

The Land Down Under marked an average PM2.5 concentration of 4.5 µg/m³, keeping national air pollution levels within the World Health Organization’s strict safety benchmark of 5 µg/m³ or lower.

5. Estonia

Estonia’s annual PM2.5 concentration averages 4.6 µg/m³. Notably, despite nearly half the population residing in Tallinn and its surrounding region, the capital city itself recorded a lower annual average of 4.3 µg/m³, comfortably remaining beneath the World Health Organization’s recommended limits.

6. Finland

With PM2.5 levels of 5.2 µg/m³, Finland benefits from dense forests, clean energy and tight emission standards.

7. Sweden

Yet another Scandinavian country in the top rankings, Sweden records 5.3 µg/m³ annually. A strong focus on renewables, urban planning, keeps air pollution consistently low.

Cold, dry air can weaken immune systems, while limited sunlight, less movement, and close indoor quarters all compound against you. But even if you’re snowed in, there are practical steps you can take to protect your health. Men’s Journal spoke with Shirin Peters, M.D., to learn her top strategies for staying healthy during winter storms.

Begin Supportive Remedies Immediately

Peters advises starting supportive remedies at the first sign of symptoms, rather than waiting until you’re already feeling sick. Acting early can help reduce the severity of an illness and shorten how long symptoms linger. Delaying care, on the other hand, often makes recovery slower and more uncomfortable. Supportive remedies may include using zinc or Vitamin C supplements, drinking warm fluids, or starting over-the-counter medications.

“The first sign of a cold is a critical window,” Peters says. “That’s when your body is just starting to respond, and taking action early can help reduce the severity of symptoms and potentially shorten how long you feel sick. Waiting even a day or two can make it harder to get ahead of it, especially during peak cold and flu season.”

Keep Nasal Passages Hydrated

Keeping nasal passages hydrated helps defend against irritation caused by cold outdoor air and dry indoor heat. This might look like running a humidifier, using a saline nasal spray or rinse, and staying hydrated throughout the day. If you own a neti pot, it’s the perfect time to bust it out.

Proper hydration in the nasal passages helps thin mucus, ease sinus pressure, and reduce congestion to support overall sinus health and lower the risk of infection. After all, nobody wants to spend several snow days glued to a box of tissues.

Prioritize Rest and Sleep

With winter storms already disrupting daily routines, it’s the perfect time to double down on rest and quality sleep. Proper rest gives your body the recovery time it needs to support immune function and fight off illness. No need to feel bad about it when everyone is stuck inside, anyway.

Stay Stocked on Medicine

When winter storm have you stuck inside, the last thing you want is to realize you’re out of cold and flu medicine. With pharmacies often closed or picked over during severe weather, having basics on hand saves you an unpleasant trip to the store. Keeping items like pain relievers, decongestants, and throat lozenges on hand can make riding out winter storms more manageable.

Embarking on a solo trip as a senior comes with its own set of challenges—and perks. Travel + Leisure turned to senior solo travel expert Janice Waugh of Solo Traveler for insight into what not to do as a senior traveling solo.

Thinking You’re Younger Than You Are

Don’t overestimate your abilities—or underestimate your age. “It’s pretty common,” Waugh laughs. “When you hit about 40 or 50, you really think you’re about 10, 20 years younger than you actually are. It’s really important that you take an assessment and know your physical abilities so that you don’t get yourself into an awkward situation. Know how far you can walk, how far you can ride, how far you can hike, what stairs are like for you, what it’s like on uneven surfaces—just take account of this, because it can really affect your enjoyment of the trip once you go.”

Choosing the Wrong Destination for Your Situation

Plan trips according to what’s best for you at this stage in life. “You really need to choose the trip, the tour, or the destination that’s right for you—and that, again, is going to be affected by your abilities,” Waugh says. “Maybe you’ve been a great hiker in the past, but it’s just not in the cards, but you also love cooking, so you go to Italy and take a cooking course. Sometimes you have to adapt according to the times within your life.”

Flying Solo When a Group Trip Would Be Better

Based on your desired destination and activities, determine whether a visit is best tackled solo or within the embrace of a group tour. “It’s really important to assess the destination and how challenging it might be and whether it might be best on a tour,” Waugh says. “Or you might be looking at yourself and saying, ‘You know what, I’m now at the stage where I need more backup so that if something goes wrong, I’ve got a tour guide to turn to.’ Making that decision as to the nature of your trip—independent or with a tour or on a river cruise or something of that nature—I think is really an important thing to do.”

Not Buying Travel Insurance

In many circles, travel insurance is up for debate, but Waugh won’t travel without it.

“I have bought travel insurance my entire life—and I’ve won the game on some years,” she says. “You have to have travel insurance. It’s so important. It gets much more expensive as you get older, so that can be a challenge, but more things can go wrong, which is why it gets more expensive.” She recommends simply counting travel insurance as part of the cost of your trip.

How do you choose which travel insurance package or level of coverage is right for you? “Everyone has their own level of risk, even as a senior,” Waugh says. “If you don’t care whether you lose your luggage, then don’t get it covered. Have a look at it in terms of what you actually want to buy.”

Assuming You Won’t Meet Other Seniors Traveling Solo for the First Time

Trying something new is often intimidating because you fear that others are seasoned experts who have been at it for years. But when it comes to travel, you’re not alone; many seniors are also traveling solo for the first time in their lives.

According to Waugh, “Very often, [seniors are] traveling by themselves for the first time, and this might be because they are now a widow or widower. Or divorced—a lot of people divorce in their 50s and early 60s, once the kids are gone. Or it might be that one party does not want to travel; maybe they traveled for work their entire life and they’ve had it with airports, and the other is just really keen on getting out and exploring the world. There are many, many reasons that people will come to solo travel later in life.”

To seniors considering traveling alone for the first time and finding the prospect daunting, Waugh recommends a group setting. “A lot of seniors go on tours or escorted travel, and that takes the worry out of it for you,” she says. “You know you’re going to be sitting with someone to have dinner; you know someone’s going to navigate the whole destination. So that’s a really valid and useful way to travel for seniors.”

She estimates that probably 75 percent of solo-traveling seniors opt for a tour, but there are certainly some who choose to explore completely independently. “I think that as long as you’re fit and healthy and adventurous, then it works well,” Waugh says. “Those who go independently, it’s very interesting to see the response of the world to them. It’s very welcoming.”

Not Starting Small

Another surefire way to get comfortable traveling on your own as a senior is to start small and stay local. “Go to a city not far from you, where it’s really familiar,” Waugh advises.

If you have a lot of travel experience already and it’s not the travel that’s baffling you but the being alone, then choose a place that’s different yet familiar. “If you want to be more adventurous than just going down the road, so to speak, then go to the UK or go across the country or go somewhere where English is spoken and it’s pretty familiar how the world works,” Waugh recommends. “You get your feet wet that way.”

Overlooking the Single Supplement

Traveling solo can become surprisingly pricey when you run into the dreaded single supplement. Because most hotel rooms and cruise ship cabins are built to accommodate two occupants, solo travelers often encounter an extra charge that exists to compensate for the lack of full capacity.

“The single supplement, historically, has been up to 100 percent, and it still is in some places,” Waugh warns. Solo Traveler advertises tour companies with no single supplement or a low single supplement. “We have a 20 percent threshold, otherwise they can’t advertise on our page,” Waugh says. “I think it’s the only resource online for solo travelers to find trips that are truly designed for solo travelers.”

Not Sorting Out Your Communication Strategy Before You Depart

Don’t leave home without knowing how you’ll contact home in case of an emergency.

“What can happen, if you’re under stress and the things you have to do to communicate with home or with your travel agent or whomever is not clear to you—if you’re using the phone and you’ve just bought the phone, that kind of thing—the stress can make it impossible, almost,” Waugh says. “So make sure that you’re leaving really confident about how you’re communicating with home.”

Not Using Technology to Make Travel Easier

Don’t bog yourself down with devices you won’t use, but be open to learning and utilizing the sundry travel tools available in the modern age. Traveling with technology is not necessary, though it can be helpful, Waugh says.

“Stick with what you’re comfortable with. If you’re going to a country that’s not a language you speak, then definitely get comfortable with a translation app.” She also recommends using Google Street View to take a look around the area before booking accommodations.

Overpacking

Overpacking makes travel both cumbersome and expensive. “I recommend one carry-on bag and I really urge people to just go with that because you are so much more mobile that way,” Waugh says. She suggests choosing two base colors for your wardrobe and accessorizing with non-flashy, cheap jewelry and scarves.

“I’ve gone on business trips that have hiking side trips and it’s all in one carry-on; I’ve been out for a month with one carry-on,” Waugh says. “It can always be done.”

Overall, keep your bags light by keeping your packing list simple and versatile.

Scheduling Your Arrival After Nightfall

As a senior, you should plan to arrive at your destination in the daytime—the world does not look as safe and easy to navigate in the dark, Waugh warns.

“I went to Havana one time and arrived after dark,” she said. “I was dropped off at the edge of Old Havana, where there were no cars, and I had to drag my roller bag over cobblestones in what was virtually the dark, ’cause there was not a lot of street lighting, to find my hotel, which had the doors closed. And you can imagine: my bag is making these rackety sounds over the cobblestones; it’s echoing on the buildings and I’m feeling incredibly vulnerable. So that was when I learned: make sure you arrive during daylight. Life will be easier.”

Ignoring Your Instincts and Neglecting to Be Cautious

Part of orienting yourself with your surroundings—beyond reading maps and putting together a geographically sound itinerary—is trusting your gut. “If something feels uncomfortable, get out of there,” Waugh says. “You don’t want to be too polite. If someone’s making you uncomfortable, be noisy about it.”

In that vein, Waugh’s No. 1 rule as a senior traveling solo is to remain in public with the people she meets. “To go into a private space, whether it’s a taxi or you’re invited to someone’s home or something of this nature—don’t do that,” she advises. “It’s difficult to evaluate someone outside of your own culture and when you’re on holidays, you’re all bright-eyed and excited. If you stay in a public space with someone that you find interesting or fun or whatever, it’s going to be safer, so always stay in the public sphere.”

Assuming All of Travel Is How It Used to Be

As a senior, you may have decades of travel experience, but don’t let that cloud your awareness of the many ways travel has progressed—and become more accessible than ever.

For example, because hostels used to be called “youth hostels,” many seniors write them off or overlook the opportunity they present for an affordable stay in an approachable setting. But hostels aren’t just for young people anymore (though being young at heart is probably a plus). “You get families at hostels; you get seniors at hostels—not as many, but there’s usually one other senior at a hostel, and of course they’re such a wonderful way to stay somewhere and be in a social environment,” Waugh says.

Another positive change is the increased ease of communication. “If you were traveling in the ’70s—or ’80s, even—your only option in terms of communication was basically postcard or an incredibly expensive phone call on a phone that made no sense because every country had its own phone,” Waugh says.

With a smartphone in your pocket—even if you barely use it—you can be connected at a moment’s notice, should you so desire.

Underestimating How Rewarding Solo Travel Can Be

The solo travel trend of recent years has led to its benefits being recognized widely—but the gifts that solo travel offers to seniors differ from those of any other demographic. While traveling alone might offer a young person the opportunity to discover themselves, for seniors, the experience is gratifying in other ways.

For Waugh, it’s about the people you meet on the road. “Because you’re alone, people step into the space; people step in and they’ll talk to you,” she says. “Whether it’s other travelers or whether it’s locals, it’s really a wonderful experience.”

However, she adds, many seniors extol the main virtue of solo travel as the chance to do what you want, when you want, however you want to do it. When you’re traveling on your own, there’s no attending to other people’s needs or accommodating their schedules. “If they’re a 6 a.m. riser, if they’re a 10:30 a.m. riser—whatever, it’s all up to them,” Waugh remarks. “They don’t have to go to museums if they hate museums. They can go to museums all day if they love museums. It’s all up to them.”

Plus, she says, the experience is incredibly empowering. “Sometimes as you’re getting older, you might start feeling less capable. You go out there and you navigate the world by yourself? Yeah, you come back feeling pretty darn strong.”

The holiday season brings joy, family gatherings and plenty of tempting treats. But for many people, it also brings anxiety about maintaining healthy routines while traveling to visit loved ones. The good news is that experts say you don’t need to choose between enjoying the holidays and feeling good in your body.

Dana Santas, a mind-body coach for professional athletes, used to drive 35 minutes each way to reach a gym during holiday visits to her in-laws’ Wisconsin dairy farm. She and her husband were determined to stick to their daily exercise schedule, even if it meant spending over two hours away from family time.

That rigid approach, she now realizes, wasn’t the answer. Instead of forcing yourself to maintain your regular routine or abandoning healthy habits altogether, experts recommend a middle path that lets you celebrate while incorporating small wellness practices.

Why feeling good matters during celebrations

Maintaining some healthy behaviors during the holidays isn’t just about fitness goals. It’s about ensuring you actually enjoy your time with family and friends. Charlotte dietitian Natalie Mokari explains that skipping fiber and protein can affect digestion and energy levels, which may leave you feeling sluggish during celebrations.

However, overly restrictive diets can backfire. Being too strict about food choices often leads to overeating the very items you’ve labeled as off-limits. When people create rigid boundaries around food, they tend to crave those foods even more.

The guilt that comes from straying from health routines can also sabotage your efforts entirely. Many people adopt an all-or-nothing mentality, thinking that if they can’t maintain their full routine, they might as well abandon all healthy habits. This mindset robs you of both holiday enjoyment and the benefits of even small wellness practices.

Add vegetables without ditching tradition

Traveling during the holidays often means less control over meal options. You might find yourself eating at restaurants or enjoying dishes prepared by hosts. The solution isn’t to refuse family recipes or skip festive treats. Instead, focus on adding nutritious options alongside the foods you love.

When reviewing a restaurant menu, order what appeals to you. Then look for opportunities to add vegetables as sides or toppings. A side salad with your meal, lettuce and tomato on a sandwich, or beans with tacos can boost your nutrient intake without sacrificing enjoyment.

Apply the same pairing strategy to beverages. For every caffeinated or alcoholic drink, add a glass of water. On road trips, enjoy your favorite snacks but toss some fruit into the mix as well.

If you’re staying at someone’s home, offer to bring a vegetable side dish or salad. This gesture helps your hosts while ensuring you have nutritious options available. You can also pick up fresh produce at a local store to supplement meals.

The key is staying aware of your fullness levels and prioritizing the foods you’re most excited to eat. Don’t waste energy calculating the exact proportion of indulgent foods to healthier choices. A few holiday meals and desserts won’t derail your overall health.

Move your body without missing moments

Exercise during holiday gatherings doesn’t require gym sessions or structured workouts. Any movement that counteracts the stiffness from travel and prolonged sitting counts as a win.

Listen to your body’s intuitive signals. When you feel tight or uncomfortable, stand up and move in ways that feel good. Stretch tall, rotate your torso, or drop into a squat. These simple adjustments can prevent the aches and pains that come from sitting through long meals and conversations.

Transform sedentary activities into opportunities for movement. Stand during family games or long chats to change your posture. Suggest a group walk outside, even if it’s just 10 minutes in the cold air. Bundle up and turn the outing into quality time with loved ones.

You can also incorporate mobility exercises into downtime. Stretch or use a foam roller while watching movies with family. Pack a resistance band in your luggage for an easy workout option. Place it around your ankles or above your knees for walking exercises that don’t require much space.

Rediscover the fun in movement

Perhaps the most important strategy is remembering that movement can be joyful. Children naturally treat physical activity as play rather than obligation. Take inspiration from the kids at your holiday gathering.

Join them in their new dance moves, play tag in the backyard, or hide during a game of hide-and-seek. These activities provide exercise without feeling like a chore, and they create memories with family members of all ages.

The holidays are meant for connection and celebration. By letting go of rigid expectations and adding small healthy practices, you can feel good in your body while fully embracing time with the people you love most.

Between changing climates, long flights, pollution, and irregular routines, travel can take a serious toll on your skin. The smartest travellers know that packing the right skincare essentials can make all the difference. From barrier-repairing moisturisers to acne-fighting serums, these five brands offer travel-friendly solutions that keep your skin balanced, calm, and glowing, wherever your journey takes you.

1. PHD Beauty

Oily skin needs hydration to stay balanced, when it’s dehydrated, it often overcompensates by producing excess oil. PHD Beauty’s 3% Niacinamide Oil-Free Moisturizer is designed to address exactly that. Powered by 3% Niacinamide, Centella Asiatica (CICA), and Tripeptides, it helps regulate sebum, soothe irritation, and improve overall skin texture—without feeling heavy or greasy.

What truly sets PHD apart is the PHD Council, a prestigious collective of globally respected dermatologists from India, the USA, and the UK. Backed by decades of clinical expertise, every formula is held to the highest dermatological standards, ensuring effective, science-backed skincare with visible results, perfect for skin under travel stress.

2. Pilgrim

When travel triggers breakouts or leave behind stubborn acne marks, Pilgrim’s 10% Niacinamide & 1% Zinc PCA Serum steps in as a reliable skin reset. This high-performance formula works to fade acne marks, reduce dark spots, and visibly brighten the skin.

Niacinamide (Vitamin B3) helps even out skin tone and reduce hyperpigmentation, while Zinc PCA controls excess oil and supports clearer skin. Enriched with Korean White Lotus, a powerful antioxidant-rich ingredient, the serum also improves overall skin health and radiance. Non-toxic and fragrance-free, it’s an easy, effective solution for travellers looking to maintain clear, even-toned skin on the go.

3. Re’equil

Ceramides are essential for maintaining the skin’s protective barrier—especially during travel, when dehydration and environmental exposure are common. Re’equil’s Ceramide & Hyaluronic Acid Moisturiser is designed to strengthen the skin barrier, lock in moisture, and prevent transepidermal water loss. Lightweight yet deeply nourishing, it helps skin stay resilient against dry cabin air, pollution, and climate change. Ideal for sensitive and compromised skin, this barrier-repair formula ensures your skin stays calm, hydrated, and comfortable throughout your journey.

4. Mago

Achieve clearer, brighter, and more radiant skin wherever you travel with this concentrated exfoliating powder cleanser. The charcoal-based formula activates on contact with water, while natural fruit enzymes gently cleanse and exfoliate — perfect for removing travel grime and pollution. Enriched with antioxidant-rich Vitamins A and E, it helps refresh and revive tired skin, all while being gentle enough for daily use and easy to pack. Mago is a men’s grooming brand designed for modern, on-the-move lifestyles, making skincare simple with result-driven, scientifically backed formulations. With a strong focus on ingredient transparency and real skin concerns, The Official Mago is reshaping conversations around purposeful men’s skincare in India. Thoughtfully created for the urban traveller, the brand reflects a growing awareness of self-care, health, and smart grooming choices, even when you’re away from home.

5. Dot & Key

Travel can leave skin dull and tired, and Dot & Key’s Vitamin C + E Sunscreen or Moisturiser helps bring back that glow while offering essential protection. Packed with antioxidants, these formulas defend against environmental stressors while brightening and hydrating the skin. Lightweight, quick-absorbing, and easy to reapply, Dot & Key products are ideal for on-the-go routines, ensuring your skin stays fresh, protected, and radiant from takeoff to touchdown.

The holidays are a time for adventure, relaxation and making memories. But excitement, indulgent food and disrupted routines can take a toll on health, leaving travellers tired or unwell. Doctors say a few simple habits can help safeguard wellbeing without taking away from the fun.

Hydration matters more than you think

Drinking enough water while travelling is critical. “Indoor heating, sweets, caffeine and alcohol all promote dehydration. Dehydration worsens fatigue, headaches, skin dryness and constipation,” says Dr Nikitha Narayanan, oral pathology and microbiology specialist at iCliniq.

Dehydration also reduces urine output, slowing the body’s ability to flush out waste products and allowing toxins to build up. Carrying a refillable water bottle and sipping regularly through the day helps maintain energy levels and digestion. Doctors advise avoiding the habit of replacing water entirely with sugary drinks or excess caffeine, which can worsen dehydration.

Enjoy local food without upsetting your gut

Holiday food is a highlight of travel, but sudden dietary changes can upset the stomach. “You need to control timing, portions and balance out your plate,” Dr Narayanan says.

Starting meals with protein and vegetables, sharing desserts instead of eating full portions, and limiting heavily processed snacks can help. When travelling in places where food or water hygiene is uncertain, choosing freshly cooked meals, drinking bottled water and avoiding ice made from unknown sources can significantly reduce the risk of foodborne illness.

Sleep is not optional

Travel often disrupts sleep schedules, but rest is essential for immunity, mood and recovery. Poor sleep raises stress hormones and increases vulnerability to infections.

“Rest is not laziness. It is essential for nervous system recovery,” Dr Narayanan says. Keeping sleep and wake times as regular as possible, avoiding heavy meals or alcohol late at night, and getting daylight exposure through short walks can help regulate the body clock, especially after long journeys.

Movement keeps fatigue away

Even on relaxed holidays, light physical activity plays a key role in preventing sluggishness. Gentle walking, sightseeing on foot, stretching or taking the stairs improves circulation, boosts mood and supports better sleep.

Doctors say consistency matters more than intensity. Regular, low-effort movement helps counter the effects of long flights, car journeys and extended sitting.

Plan ahead with essentials

A simple travel health kit can prevent small issues from becoming major disruptions. Hand sanitiser, basic first-aid supplies and regular medications should be packed in advance. Prescriptions should be refilled before departure, and international travellers may need to check vaccination or preventive medication requirements.

Dressing appropriately for the destination’s climate also reduces the risk of sunburn, cold-related illness or altitude-related problems.

Slow down to truly switch off

Good health habits go beyond physical care. Managing stress and pacing your holiday schedule are just as important. Avoid overbooking your days and build in time to rest between excursions. Short breaks, deep breathing and moments of silence can help you enjoy travel without feeling drained.

Holiday stress is often fuelled by social pressure, family expectations, financial strain and emotional overload. Protecting mental health during travel means setting boundaries without guilt, resisting the urge to overcommit and limiting social media comparison.

How you focus on fitness within the routine of life at home doesn’t always translate well to the reality of travel. You’re out of your element on the road, faced with new stresses and responsibilities, away from your usual gear, running route, classes or gym membership. Even if you can do it when you’re traveling for work or for fun, tackling your home workout might not make the most sense on your trip.

To help you pick the best workout for every travel situation, we interviewed fitness experts on which types of exercises to turn to.

The best exercise when you get off a long flight

Long flights – or long bus, car and train rides – are terrible on your body. You’re stuck in a sedentary position for hours. Our experts point to mobility training to reset your spine after being crammed so awkwardly on a flight.

“Travel is one of the most beautiful parts of life but also just feels so detrimental to your body,” says Kirsty Godso, Nike Master Trainer. “Do something like [mat or tower] Pilates, where you’re really rolling your spine and mobilizing. Taking away a lot of that tightness in the hips that you feel from sitting on a flight is a great way to do it.”

Chris Perrin recommends doing a short workout to get you moving and functional again.

“The best thing to do is a dynamic stretch to stretch out the hip flexors and get the spine moving,” says the co-owner and operator of the sports conditioning gym Cut Seven, in Washington.

Try a reverse lunge with a spine rotation to stretch your hip flexor and get your back moving. Perrin recommends moving until you start to feel relief, and feel more loose. That time frame may depend on the length of your flight, drive or ride.

And before you start any post-flight workout, grab some water.

“That’s critical,” says Janine Delaney, a psychologist and fitness influencer. “If your joints are dehydrated, you’re not going to help them move as well. So you want to definitely hydrate.”

The best workout to fight jet lag

When you’ve jumped across time zones and your body is feeling weary, a workout can ease the pain. If your goal is to stay awake and push through a jet-lagged morning or afternoon, go big.

“You should shock your body and wake it up,” Perrin says. “Do something super intense as hard as you can, and your body essentially won’t know what hit it. You’re fully awake afterwards, and it won’t matter what time of day it is; you’ll feel that your heart rate will be raised.”

Perrin recommends 30 to 45 minutes high-intensity interval training (HIIT) with active rest built into your time. Work hard for 30 seconds with moves like burpees to get your heart rate up, then spend 45 seconds to a minute doing things like push-ups, squats and curls (if you have access to weights) to keep your blood moving.

The best workout in between big vacation meals

You’re in Italy going to town on every incredible pasta, gelato and Barolo opportunity that comes your way. Although your heart may be full, your body may feel horrible. Exercise could be the answer to your bloated woes; at the very least, it could ready you to eat again later.

“Most people are going to want to be sedentary, but it’s good to get up and start moving,” Delaney says. “Avoid doing anything too intense. The last thing you want to do is make yourself nauseous.”

In between meals, Delaney recommends spending 30 to 45 minutes doing yoga, walking in the pool or light weight training. Perrin is also on the weight-training train.

“What you want is to go slow and work out with a heavy weight,” he says. “You may want to start with upper body, because doing things lower body – those kind of body movements may upset your stomach.”

The best workout when you only have 15 or 20 minutes to spare

A travel workout doesn’t have to be long. It’s about quality, not quantity.

“A big deterrent for people is they think a workout has to be super long,” Delaney says. “If you can find time to work out, even doing 20 minutes a day is amazing.”

When you don’t have a ton of time to spare on your trip, Delaney recommends grabbing a jump rope. It’s one of her favorite workouts at home and on the road.

“Aside from the convenience that you can do it anywhere and the affordability, it is the best overall conditioning exercise,” she says. “You get cardio, you get upper body training. It’s also a great endorphin release.”

If you’re new to jumping rope, Delaney stresses the importance of moving just your wrists (vs. your arms), and not trying to jump super high. When shopping for the right rope, make sure you pick one that’s the appropriate length for your height.

For Godso, Tabata HIIT training (a type of high-intensity interval training) and EMOM (or every minute on the minute) workouts are best for crushing 10- to 15-minute openings.

“You can really fry yourself in 15 minutes,” she says. “Pick a few drills, or keep it so simple, and do two exercises.”

Try tackling Godso’s signature “hot sauce” burpees (or one of its many variations) coupled with something like mountain climbers, or following a workout from the Nike Training Club app.

The best workout when you don’t have access to a gym

Hotel gyms are a luxury. Not every hotel has one, and not every person stays at a hotel when they travel. But there’s plenty to do without weights and cardio equipment to get a good workout in.

“I would take it back to basics,” Perrin says. “Do a one-minute plank. Ten push ups, then a one minute wall sit, then 10 squat jumps. One minute of crunches and 10 reverse lunges each leg. You don’t need a ton of room. You don’t need any equipment.”

Take your workout outside, when possible. Go for a run around town.

“I hate running, and I’m very open about it,” Godso says. “But when I travel to Europe and I go places like Paris, it’s such a gorgeous city to run around and a great way to see all of the monuments.”

The best workout before your flight home

When the party’s over and you have to fly, drive or take the train home, squeeze a workout in beforehand to save your body a little transportation-related pain. Because your gluteus maximus muscles will be dormant for a while, Perrin suggests focusing on exercises that will fire up those glutes ahead of time.

“After you get off the plane, you’re going to be less sore,” Perrin says.

Before a big flight, Godso prefers well-rounded hybrid exercises, like combining boxing with strength training. She tries to find exercises that will activate her glutes and core before locking in for a sedentary flight.

“I love to do a bit of a combination between strength and HIIT. That is my ideal,” Godso says. “Everyone is different, but what you want to do is get your body moving. You definitely want to sweat.”

The best workout when you don’t want to work out

Don’t feel like it when you’re on vacation? Then don’t bother.

“I never work out on vacation. My wife always works out on vacation. Everyone is different,” Perrin says. “Do whatever you want to do, and don’t feel bad. Get rid of the ‘I need to work out’ mentality.”

Godso stresses that being on vacation is about being happy – not beating yourself up over missed gym time or indulgent foods.

“Your body isn’t going to remember if you have two meals off script,” she says. “It’s about mental relaxation.”

The experts’ advice is a little different for the business traveler, though. Road warriors can struggle to create or maintain a workout routine in a routine-less life. When you’re really struggling to overcome the urge to flop down on the hotel bed, but you still want to get a sweat session in, Perrin suggests going in with low expectations.

“All [business travelers] need to do is move,” Perrin says. “Plan to walk into the gym and do your favorite exercises. It doesn’t have to be heavy, doesn’t have to be your best workout. Continue the habit of moving.”

Monsoon unveils a new side to familiar sceneries, whether it’s making nature look greener or giving the cityscape a fresh look. So, people feel tempted to go on trips during the rainy season to see these beautiful sights, including pregnant women. But monsoon also brings several challenges that demand extra caution for expectant mothers. From slippery roads to a higher risk of illnesses, pregnant women need to take due precautions to ensure a safe journey.

Dr Ritu Choudhary, Lead Consultant, Obs and Gyn, Robotic and Laparoscopic Surgeon at Apollo Cradle and Children’s Hospital, Bangalore-Electronic City, told safety is essential, from maintaining hydration to eating clean foods. She said, “With some pro-activeness in choosing the right mode of transport, keeping oneself hydrated, eating clean food, and prioritising safety, expectant mothers can ensure a safe and pleasant journey in monsoons. ” Further, she cautioned that if the conditions worsen, then visit a doctor.

Dr Ritu Choudhary shared eight tips, including essentials ranging from what types of clothes to wear to the preferred seat type on transport:

1. Ask a doctor first

• Always consult the gynaecologist before arranging any travel, especially during the first or third trimester of pregnancy.
• Travel may be prohibited during high-risk pregnancy or at certain stages, depending on individual health conditions.
• Always carry reports and documents of medical history and emergency contact numbers.

2. Selecting proper transportation

• Trains and private vehicles are usually more comfortable and safer than buses or two-wheelers during the monsoon; thus, always prefer those if possible.
• When travelling via flight, always check the airline policies for pregnant women and avoid air travel after 36 weeks of pregnancy.

3. Check the weather and road conditions

• Always check the weather before and look at a weather app or website to get a clearer view of whether to venture out.
• Avoid going out when it is pouring rain, or there are storms or other warnings.
• Long road trips should be further considered by the prospect of wet roads, water pooling, and poor visibility.
• All of these situations drastically increase slipping and falling or getting into a car accident.

4. Prioritise comfort and safety

• Wear loose, cotton clothes and keep a spare set of clothes nearby. Carry waterproof jackets and strong umbrellas.
• Wear anti-slip, comfortable shoes to minimise the risk of slipping on wet surfaces.

5. Maintain hygiene

• The risk of infections like UTIs and gastroenteritis is greater during the monsoon.
• Keep hand sanitisers, wipes, tissues, and a toilet seat disinfectant spray handy.
• Minimise the use of public toilets. Drink clean potable water.

6. Follow a balanced diet

• Pregnancy cravings are normal, but it’s advisable to avoid street food during the monsoon.
• Eating fruits, salads, that are already cut and food that is left uncovered can be risky.
• Oily, spicy, or very salty foods could also trigger heartburn or indigestion.
• Consume freshly cooked food only prepared under hygienic conditions.

7. Ensure protection from mosquitoes

• Dengue and malaria peak during the monsoon season so dress in long-sleeved shirts and apply pregnancy-safe insect repellents.
• Stay away from stagnant water and sleep under a mosquito net on your travels

8. Take breaks during travel

• Extended travel can cause leg cramps, back pain, or fatigue. Remember to take regular breaks from your travels to move and stretch.
• If you are travelling by car, be sure to stop every 1.5–2 hours.
• When booking a train ticket, it is best to book a lower berth for the convenience and safety of getting on and off the train.

While travel promises adventure and renewal, it often comes with its own share of chaos – delayed flights, unfamiliar surroundings, and the constant buzz of airports. Between long queues and disrupted sleep, it’s easy for your mind and body to lose balance. What should be a rejuvenating escape can quickly turn into a source of stress. Wellness experts say that staying grounded during travel isn’t just about physical comfort; it’s about maintaining energetic and emotional balance so you can truly enjoy the journey.

The Hidden Impact Of Travel Stress

“Most people don’t realize how deeply travel affects the brain and nervous system. Noise, crowds, screens, and constantly changing environments keep the nervous system on high alert, which can lead to tiredness, irritability, and anxiety,” says Dr. Dipesh Pimple, Consultant Neurologist, KIMS Hospitals, Thane.

Travel stress, though subtle, can accumulate with every flight and hotel check-in. Crossing time zones, erratic meal timings, and overstimulation can all disrupt the brain’s natural rhythm. Dr. Pimple recommends simple yet effective grounding techniques like deep breathing, mindfulness breaks, and hydration to help the nervous system recalibrate. “Tiny, regular habits like mindful breathing and proper rest can significantly reduce stress hormone levels and help the brain stay sharp,” he explains.

The Energy Connection: Why Inner Balance Matters

According to Sriram Rajagopal, Director, World Pranic Healing (India), travel doesn’t just strain the body. It also affects your energy field. “Flight delays, crowds, and long hours of waiting can create energy congestion. Pranic Healing helps you stay calm and centered by cleansing and balancing your body’s energy. When your energy is clean and flowing well, you feel lighter, focused, and emotionally steady,” he says.

Simple practices like Pranic breathing or Twin Heart Meditation can refresh both mind and body during travel. These techniques, he explains, help remove fatigue, irritability, and anxiety, allowing you to enjoy the journey rather than endure it. Regular practice of Pranic Healing also builds inner resilience, making it easier to deal with unexpected travel hiccups with calmness and clarity.

Simple Ways To Stay Centered While Traveling

To maintain emotional and physical equilibrium while on the move, wellness experts recommend:

• Breathe consciously: Practice slow, deep breathing to reset your nervous system.
• Take mindful breaks: Step away from screens and noise for a few quiet minutes.
• Stay hydrated: Drink enough water to prevent fatigue and brain fog.
• Meditate daily: Even five minutes of Pranic meditation can reduce anxiety.
• Sleep smart: Adjust your rest schedule to align with your destination’s time zone.

These small rituals don’t just make travel easier. They transform it into a restorative experience.

Travel should be a time of discovery, not depletion. When you learn to balance your energy, stay mindful, and respect your body’s need for rest, the journey itself becomes part of the healing. A calm mind, relaxed body, and balanced energy field help you arrive not just at your destination, but at a state of inner peace and renewal.