Vacay on mind? Well, you deserve a holiday! But nothing comes at the cost of your health. Here are some tips from different experts to deal with different travelling conditions. These methods and exercises will help you keep your health intact while travelling.

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.”

If you’re yearning for nostalgia and authenticity, here are eight cities across the globe that promise an unforgettable journey into the past.

In a world racing toward modernity, there’s something magical about cities that have preserved their old-world charm. These destinations transport you to a bygone era, where cobblestone streets, ornate architecture, and timeless traditions tell stories of centuries past. The romantic allure of Europe, the cultural richness of Asia, the colonial elegance of the Americas – these cities offer a rare chance to slow down and savour history. From grand palaces to quaint alleys, every corner feels like a living museum. If you’re yearning for nostalgia and authenticity, here are eight cities across the globe that promise an unforgettable journey into the past.

Here Are 8 Cities Around The World That Exude Old-World Charm

1. Prague, Czech Republic

Prague is often called the “City of a Hundred Spires,” and for good reason. Its Gothic churches, Baroque palaces, and medieval streets create a fairy-tale setting. Stroll across the iconic Charles Bridge, explore the Old Town Square with its Astronomical Clock, and lose yourself in the charm of Prague Castle. The city’s rich history and vibrant cafe culture make it a perfect blend of old-world elegance and modern vibrancy.

2. Kyoto, Japan

Kyoto is the heart of traditional Japan. With its serene temples, wooden teahouses, and centuries-old gardens, the city feels like a portal to the past. Wander through the historic Gion district, where geishas still grace the streets, and visit the golden splendor of Kinkaku-ji. In spring, cherry blossoms add a poetic touch to Kyoto’s timeless beauty.

3. Vienna, Austria

Vienna exudes imperial grandeur. Once the seat of the Habsburg dynasty, the city is adorned with opulent palaces, classical music halls, and elegant coffeehouses. The Schonbrunn Palace and St. Stephen’s Cathedral are must-visits, while a waltz performance will transport you straight to the 19th century. Vienna’s café culture is an experience in itself-order a melange and soak in the old-world sophistication.

4. Cartagena, Colombia

Cartagena is a jewel of the Caribbean with its colorful colonial architecture and cobblestone streets. The walled city, a UNESCO World Heritage Site, is brimming with history and romance. Bougainvillea-draped balconies, lively plazas, and centuries-old fortifications make Cartagena a feast for the senses. It’s a city where every sunset feels like a painting.

5. Bruges, Belgium

Bruges is a medieval masterpiece. Its canals, stone bridges, and gabled houses give it the nickname “Venice of the North.” Explore the Markt square, climb the Belfry for panoramic views, and indulge in Belgian chocolate as you wander through charming lanes. Bruges is a city that seems frozen in time, perfect for those who love history and tranquility.

6. Marrakech, Morocco

Marrakech is a sensory delight steeped in tradition. The city’s labyrinthine souks, ornate palaces, and vibrant gardens evoke centuries of Moroccan heritage. Lose yourself in the medina, marvel at the intricate tilework of Bahia Palace, and sip mint tea in a riad courtyard. The call to prayer echoing through the air adds to the city’s mystical aura.

7. Krakow, Poland

Krakow is one of Europe’s most enchanting cities, with its well-preserved medieval core and Renaissance architecture. The Main Market Square is a hub of history, while Wawel Castle stands as a testament to Poland’s royal past. Stroll through Kazimierz, the historic Jewish quarter, and soak in the cultural richness that defines Krakow.

8. Havana, Cuba

Havana is a city where time seems to stand still. Classic cars cruise past pastel-colored buildings, and lively music fills the air. The colonial architecture of Old Havana, combined with its vibrant street life, creates an irresistible charm. Enjoy a mojito in a vintage bar and dance to the rhythms of salsa-it’s the ultimate old-world experience with a Caribbean twist.

These cities remind us that progress doesn’t have to erase history. Their old-world charm is a treasure worth preserving-and experiencing. So pack your bags and let nostalgia guide your next adventure.

In a world where low-cost flights crisscross the planet and almost every destination feels a booking away, it might come as a surprise to know that there are still places that don’t have airports. These handful of countries, in fact, function perfectly well without an airport. They even welcome visitors each year i large numbers, but not a single plane lands within their borders. If you are curious by now and wondering how people get in, here’s a look at five airport-less nations — and the routes that make them accessible.

Vatican City

The beautiful, and popular destination, doesn’t need runways, as it barely has space for a parking lot. Vatican City sits entirely within Rome and spans less than half a square kilometre, making it easier to explore on foot than most neighbourhoods. Travellers usually fly into Rome’s Leonardo da Vinci (Fiumicino) Airport and simply walk or take a short ride to the Vatican. It’s also the rare country where you can attend a Papal blessing and be eating gelato across the border minutes later.

San Marino

San Marino, a picture-perfect country that never had its own airport, is perched high on a rocky mountaintop in central Italy. After landing at Rimini Airport in Italy, tourists usually drive or take a bus inside the enclave. San Marino is one of the oldest republics in the world despite its modest size, and its stone streets and mediaeval towers transport visitors back in time.

Liechtenstein

Liechtenstein is beautifully sandwiched between Austria and Switzerland, and is not par of the the aviation game, meaning no airports for planes to land. Fortunately, it’s only around an hour’s drive or train ride to Zurich Airport, one of the busiest in Europe. SO now you know how to reach there. And once within Liechtenstein, you’ll have all the time to discover picturesque scenery, regal castles, and mountain communities.

Andorra

Set deep in the Pyrenees, Andorra is yet another destination with no airports. It can be safely said that it trades airports for dramatic mountains and world-class ski slopes. Travellers usually arrive via Spain’s Barcelona Airport or France’s Toulouse Airport, which is followed by a scenic bus ride that winds into this high-altitude microstate. Helicopter transfers are also available, for those wanting a more dramatic entrance. No runways here, but plenty of snow, shopping, and panoramic views.

Monaco

Don’t be fooled by this glitzy principality with its superyachts, luxury hotels, and the iconic Formula 1 street circuit — Monaco has no airport. Travellers fly into Nice Côte d’Azur Airport in France and then make a short road transfer, or an even shorter helicopter hop, to reach Monaco’s harbour-lined streets. It’s one of the few places in the world where the journey from airport runway to casino floor can take less than half an hour.

Travelling to countries with drinkable tap water is a total game-changer. It saves you money, reduces plastic waste, and honestly, just makes life easier.

Drinking water becomes an entire travel category when you visit a country where tap water is not safe. Bottles stack up in hotel rooms. Travellers ration them nervously. The hunt for a reliable brand becomes a side-mission in a foreign supermarket. Yet some destinations offer water so clean that you can refill your bottle from the bathroom sink without thinking twice. Travelling in these countries feels lighter and cheaper because daily hydration costs nothing and carries no risk. These nations score perfectly on the Environmental Performance Index for drinking water and sanitation, and they have infrastructure built to maintain high purity throughout homes, hotels, airports, restaurants, and public spaces. If you are planning a trip and want to avoid buying bottled water altogether, these are the places where your reusable bottle becomes your most useful travel companion.

Why Some Countries Allow Bottle-Free Travel

Countries with reliable tap water usually have natural sources that require minimal treatment, such as glaciers, springs, and protected groundwater. They also maintain strict rules around testing, filtration, distribution, and storage. This creates water that tastes clean and remains safe whether you are in a city centre, a coastal village, or a high-altitude region. For travellers, this means lower expenses, fewer plastic bottles, and more confidence while brushing teeth, refilling bottles, or ordering water at meals. It also allows a more sustainable style of travel, since you avoid contributing to plastic waste in destinations that are already managing high visitor numbers.

Here Are 6 Countries Where You Can Travel Without Buying Water:

Finland

Finland’s silent forests, lakes, and open landscapes reflect the country’s approach to water. It consistently ranks at the top for drinking water safety. Much of Finland’s supply naturally filters through ridges formed during the Ice Age, which reduces the need for treatment. Travellers can refill bottles anywhere, including public taps, hotels, and cafes. Bottled water is rarely necessary because the tap water tastes crisp, cold, and consistently clean.

How to Get There: Travellers from India usually fly to Helsinki via hubs such as Dubai, Doha, Istanbul, Frankfurt, or London. Helsinki Airport (HEL) is the main entry point.

Iceland

Iceland’s dramatic geology shapes its entire water system. The country relies on glacier melt and natural springs, and the water spends years moving through volcanic lava rock that acts like a natural filter. It has a perfect EPI score and requires no chemical treatment, which gives it a clean and smooth taste. Travellers can refill bottles at airports, shops, hotels, and outdoor taps without hesitation. It is common to drink straight from the tap everywhere on the island.

How to Get There: There are no direct flights from India, so most travellers connect through cities such as Dubai, Doha, London, Frankfurt, Amsterdam, or Copenhagen before arriving at Keflavik International Airport (KEF).

Switzerland

Switzerland’s tap water is as dependable as its transport. The country sources much of its supply from protected springs and groundwater, which helps maintain clarity and taste. Travellers will find countless public fountains across cities such as Zurich, Geneva, and Bern, all dispensing water that is safe to drink. Many fountains are marked clearly, making the refill process simple throughout the day. Bottled water becomes unnecessary because the tap water has a fresh, mineral-rich profile.

How to Get There: India has direct flights to Zurich from Delhi and Mumbai. Travellers can also reach Switzerland through hubs such as Dubai, Doha, Frankfurt, and Istanbul.

United Kingdom

The UK offers reliable tap water across England, Scotland, Wales, and Northern Ireland. Taste varies because of differences in water hardness, but the supply remains safe everywhere. Travellers can confidently drink from kitchen taps, hotel sinks, airport refill stations, and public water points. Scotland’s soft water has a particularly smooth taste, while London’s harder water remains fully safe. This makes the UK a destination where bottled water purchases can be avoided entirely.

How to Get There: India has several direct flights to London from major cities, including Delhi, Mumbai, Bengaluru, Chennai, Hyderabad, and Ahmedabad. London Heathrow (LHR) is the most common entry point.

Norway

Norway’s water supply reflects its natural surroundings. Much of it comes from protected surface areas in the mountains, which keep the water clean and cold. Travellers can refill bottles in hotels, restaurants, public areas, and even on some hiking routes. The taste remains consistent across regions due to strict regulation. With reliable access in both small towns and major cities, there is no need to depend on bottled water during a trip.

How to Get There: There are no direct flights from India to Norway. Travellers usually connect through Dubai, Doha, Frankfurt, London, Amsterdam, or Istanbul to reach Oslo (OSL) or Bergen (BGO).

Netherlands

The Netherlands is known for its engineering and water management systems, which have shaped the country for centuries. Tap water is filtered through dunes and tested frequently, making it one of the cleanest supplies in Europe. Travellers can refill bottles in restaurants, hotels, and at public refill points. Tap water often tastes cleaner than bottled options that have been stored for long periods. It is widely accepted in dining spaces, and many establishments serve it without hesitation.

How to Get There: India has direct flights to Amsterdam Schiphol (AMS) from Delhi and Mumbai. Travellers from other Indian cities often connect through Dubai, Doha, Frankfurt, or Istanbul.

Final Thoughts On Bottle Free Travel

Visiting countries where tap water is safe removes a major travel concern. It simplifies daily routines, reduces the cost of staying hydrated, and supports a more sustainable way of travelling. There is no need to search for bottled brands or worry about brushing your teeth with tap water. Countries such as Finland, Iceland, Switzerland, and the rest on this list offer clean water that is safe anywhere you go. All you need is a reusable bottle to travel comfortably, responsibly, and without spending anything on drinking water.