Looking to soak up the sun on an easy-to-reach beach in Thailand? No problem. From unspoilt islands and temple towns by-the-sea to luxury resorts brimming over with high-end spas, here are the best beach destinations near Bangkok. All can be reached in less than half-a-day by road, rail or quick ferry hops.

1. Koh Chang

Koh Chang is the best of the islands reachable by land in less than a day from Bangkok. It’s got a forest-covered, waterfall-drenched interior, bays edged by fine beaches and scores of seashore hotels for all budgets and bags, from backpacker-basic, fan-cooled rooms to chic-shack barefoot luxury. It’s a bit of a trek: five hours by car to the ferry port, a 45-minute sea crossing (boats hourly 6am-7:30pm), and a transfer to your hotel. Worth it? Oh yes.

2. Navy Beach

Pattaya may be the closest beach resort to Bangkok, but it’s teeming traffic and tawdry nightlife puts many tourists off. The secret is to do Navy beach (known locally as Had Sai Kaew), 20 minutes’ drive beyond. Divorced from the hubbub, it’s secluded and serene, surrounded by tropical forest and lapped by gentle turquoise waves. There are no hotels and only a scattering of simple seafood restaurants. Rent a scooter (easy in Pattaya town) and come early in the day before the tours arrive.

3. Hua Hin

On the Gulf of Thailand, two and a half hours’ drive from Bangkok, Hua Hin is certainly a tourist destination. But Thais live and holiday here, too, as they have since the king made it his number one vacation spot in the 1920s. If you get all beached out, Hua Hin has great nightlife, with bars in walking distance of some of its nicest shores. The same applies to the handful of colourful, diverse markets, all within walking distance or a short tuk-tuk ride from the sea.

4. Pattaya

All high-rise condominiums, resort hotels, and one-too-many shopping malls, Pattaya is also one of the biggest sex capitals in Thailand, with massage parlours lining the streets, elbowing for space with go-go bars. That said, you can escape this bustling city by disappearing to one of its nearby islands, including Koh Lan or Koh Pai, otherwise known as Bamboo Island. Just be aware that it can take two or three hours to get to Pattaya first, depending on traffic.

5. Puek Tian Beach

Given the appeal – rolling hills dotted with ancient temples and royal palaces, honeycombed with Buddha caves – it’s a wonder that Phetchaburi province is so under-the-radar. Bangkok’s in easy reach (less than two hours by car; more slowly by train) and the coast is empty. Puek Tian is the best beach – if only for the bizarre statues of mermaids, turtles and a giant sea goddess, striding out of the waves, teeth bared, covered with votive flowers.

6. Bang Pu Beach

Believe it or not, there are tourist-free beaches within hours of Bangkok. In the western province of Prachuap Khiri Khan, Bang Pu is a tranquil half-moon, framed by mountainous capes and home to a tiny fishing hamlet. There are a handful of hotels and the surrounding mountains, protected as a national park, trill with birdsong from more than 355 distinct species. Bangkok is little more than three hours away by car, or a more comfortable four hours by train, via Hua Hin.

7. Koh Samet

It’s one of our favourite islands in Thailand: the water is crystal clear, delicious seafood is abundant and, uniquely, it doesn’t get overrun with tourists come the weekend. Getting here takes between three and five hours, depending on traffic. Bear in mind that the journey involves an hour-long ferry ride from Ban Phe to Ko Samet. You can also get a speedboat, which is obviously far pricier. While you’re here, check out one of the best watering holes on the island: Ploy has evening fire shows and large buckets of booze for a fair price.

8. Pranburi

30km (17mi) or so south of Hua Hin by bus or train, you come to the fishing town of Pranburi. It’s laid-back and most definitely off the tourist track, and so is refreshingly free from throngs of foreigners. The handful of resorts and hotels here – whether luxury, boutique or bargain – are low-rise, discreet and spread out comfortably along Pranburi’s beautiful beaches. That means privacy is guaranteed as you wade into the transparent waters of the Gulf of Thailand before drying off and perfecting your tan.

The Philippines is a budget-friendly destination by default, attracting backpackers and budget travelers all over the world. Still, it doesn’t stop international travelers from looking for more ways to stretch their travel funds even further. The key to travel in the Philippines on a budget is to travel like a local. International travel bloggers who fell in love with the Philippines made it possible to spend less there. Here’s how you can spend less on your next trip to the Philippines as well.

Seat Sales

Thanks to airline seat sales, even young professionals in the Philippines can afford to travel internationally. When flying to the Philippines, pick a budget airline carrier and stay tuned for seat sales. Filipinos will also tell you about piso fare, a budget airline’s seat sale with cheap air tickets that is highly anticipated by young budget travelers in the Philippines.

Avoid the Travel Rush

The general rule of traveling is to travel off-peak and during weekdays. Avoid traveling during April and May when school is out, as well as during Christmas break; in the Philippines, this break lasts from December 20th–January 3rd. If you are trying to save money, you should also avoid traveling there during Holy Week, the Chinese New Year and during a festival. Hotel rates increase by 100% and management requires you to stay for at least two nights per booking.

Pick Cheaper Places

Cebu, Boracay and Palawan are must-visits, but don’t stay too long if you are on a budget. Explore outside these key cities, and visit unseen destinations and smaller towns where it is cheaper to travel. Check out underrated destinations in the Philippines; they are also cheaper to travel around.

Use Public Transport

Skip Uber or taxis. Don’t bother renting a van either. Ride jeepneys, buses, tricycles—motorcycles with side cars—and motorcycles called habal-habal. Ro-ro, or “roll-on/roll-off”, ships have partner buses in major terminals for cheaper inter-island travel. Air-conditioned buses provide comfort from the Philippines’ humid climate, but if you want to save more, try the regular buses.

Take Overnight Buses

If your destination takes at least 6 hours, save from your lodging budget by taking the last bus that is scheduled for that day. For example, travel time from Manila to Ilocos Norte takes at least 9 hours by bus. Take the last scheduled bus, such as one that leaves at 7pm, and sleep in the bus. When you wake up, you will already be in your destination. Freshen up upon check-in.

Stay in Pension Houses

Europe and other Asian countries have hostels for cheap accommodations, but you seldom see them in the Philippines, or they are just not labeled this way. Pension houses are like bed and breakfasts in the Philippines. They are cheap and range from $5–$10 per night. Some cheaper hotels also have dorm-style rooms for even lower rates.

Eat like a Local

You don’t have to eat street food every single time. There are cheap fast-food chains all over the Philippines, including Chowking (Chinese food) and Jollibee; even Justin Trudeau likes Jollibee. When at a mall, find the food court or food hall for cheap alternatives. Check online for the best restaurants in a city, and you’ll find local favourites that are also budget-friendly. When you travel in smaller towns, look for diners known as karenderias.

Buy Supermarket and Convenience Store Food

Don’t be afraid to stock up on food essentials, especially breakfast food and drinks, rather than eating out or going to a cafe for a caffeine fix. Also, buy San Miguel Light from the grocery store, where alcohol is cheaper. 7-Eleven stores have been sprouting up in towns and provinces. From these stores, you can buy cheap sandwiches and rice meals.

Carry Smaller Bills and Coins

The Philippines is a cash country, and credit cards are mostly reserved for bigger cities and major destinations. If you want to travel cheap, then you have to bring cash. Local currencies can be tricky, but try having small denominations of Philippine pesos. This approach will come in handy when you try to haggle.

Look for Travel Buddies

Transportation costs and accommodation can eat up your travel budget, especially when you charter a motorboat or a tricycle. You can save money if you temporarily travel with a group rather than solo. Minimize your expenses by working with other tourists you meet along the way, and split up the total fare or accommodation expenses.

Enjoy Free Attractions and Rides

The Philippines has plenty of free attractions, adding to its reputation as a budget-friendly destination. There are plenty of open spaces in the country like parks and boulevards to hang out at or to mingle with locals, and where you can take advantage of photo opportunities. Museums and government owned attractions like national parks only require small entrance fees as well. Even in the capital city of Manila, there are free attractions to see that include free shuttle services.

Befriend the Locals

Filipinos are known to be hospitable and ready to help strangers. Don’t hesitate to ask for directions or instant travel recommendations. If they like and trust you, they might open their homes for you to stay, especially during the Christmas season and special events. While traveling to the Philippines during holidays can be pricier in some aspects, you may save money during this time by befriending locals. Some locals will be happy to give you a tour around their hometown, saving you from paying for a tour guide.

When I think of traveling, the scene from Home Alone where the McCallister clan is racing through the airport to catch their flight immediately comes to mind. Travel is stressful, plus the worrying about getting sick, letting healthy habits fall by the wayside, the all-too-familiar jet lag, and the nagging AF travel fatigue. Traveling can do a number on your well-being. While that may be true, it doesn’t have to be; vacationing is about letting loose and giving your mind and body a respite after all. Thanks to the doctors I spoke with, I’ve got all of the must-have on-the-go health tips, wherever your travel plans take you. Spoiler alert: You won’t ever leave home without them again.

Why do our immune systems suffer while traveling?

Between the environmental changes, deviation from normal routines (think: sleep, diet, and exercise), and being exposed to more people, it’s no wonder our immunity takes a beating when we’re away from home. “Jet lag, dehydration, grabbing food on the go can decrease our immune response,” explained Dr. Jenny Yu, Head of Medical Affairs at Healthline. “Also, transiting through crowded public spaces exposes our immune system to many germs. The clash of the immune system being down and exposure to more germs cause the entire system to be a bit out of balance.”

Dr. Austin Perlmutter, a board-certified internal medicine physician, New York Times bestselling author, and senior director of science and clinical innovation at Big Bold Health, pointed out that one of the most powerful influences on our immune health is stress, followed by sleep quality, exercise, and diet. The stress we put on our bodies, poor sleep, lack of exercise, and limited access to healthy foods when we’re on the road can compound to weaken immune wellness.

Doctor-approved tips for staying healthy while traveling

Book your flights wisely

So you booked a red-eye to get the most out of your trip, and you get to your destination without so much as a wink of shuteye, your digestion is off, and you’re disoriented. By now you know that the act of traveling itself can take a toll on your health, but add in a thrown-off sleep schedule, poor eating patterns, and changing time zones to the mix, and you could be compromising your health (and sanity).

“The connection between proper sleep and immune function is well established in science, so it’s best to opt for travel plans that minimize how many Zzzs you’ll have to forgo,” conveyed Dr. Yael Cooperman, a physician and senior manager of medical content and education at Ro. “Pick a flight that gives you a full night’s rest at either end of your journey, and skip the red-eyes or the wacky layovers whenever possible.” When you go to book your trip, set yourself up for success by choosing the timing of your flights wisely. It’ll pay off in the long run.

Regulate your sleep schedule

Speaking of sleep, catching flights and keeping up with a packed itinerary often means a significant disruption in our circadian rhythms when we travel. “It’s easy to let sleep fall by the wayside when traveling, but getting 7-9 hours of sleep is arguably the most important thing you can do to prevent sickness,” agreed Dr. Abby Kramer, a holistic physician. “To promote sleep, keep your room cool (around 67 degrees) and as dark as possible (I travel with black electrical tape to black out any blinking lights in hotels), and do your best to avoid screens one to two hours before bed.”

Dr. Kramer also suggested bringing your favorite pillow or pillow case and your most comfortable pajamas to mimic your normal bedtime routine as much as possible. To prevent further compromising your sleep, Dr. Perlmutter stressed minimizing caffeine consumption after 2 p.m. at the latest, as well as avoiding excessive alcohol, especially in the afternoon and evening.

Mind your hygiene

TSA security bins, airplane tray tables, and toilet handles in hotel rooms are breeding grounds for germs. While you can’t avoid touching every surface or object you encounter en route to and at your final stop, there are steps you can take to protect yourself from picking up and transmitting germs (speaking as a true germophobe), because the last thing you want on vacation is to be stuck in bed sick. “Wash hands often and don’t touch your face—the T-zone, your eyes, nose, and mouth are all ways for germs to enter the body,” Dr. Yu recommended. Dr. Cooperman agreed: “Wash your hands well with soap and warm water, especially before you eat or drink and after (and even before!) you use the restroom. Keep your hands out of your mouth and keep some hand sanitizer on hand just in case.”

Nourish your body

One of the first good-for-you rituals to go when globe-trotting is maintaining a well-rounded, nutritious diet, but good news: There are simple tricks to help you keep it up. “Planning ahead and bringing healthy snacks on your trip can dramatically reduce the chances that you eat the junk food which is so prevalent in airports and on planes,” Dr. Perlmutter suggested. His go-tos? Nuts, dark chocolate, and blueberries. “Consider traveling with protein powders and electrolytes to help keep you full and hydrated (and decrease your chances of buying soda or other sugary junk that may damage immune wellness), and bring your own reusable water bottle so all you have to do is fill up at a water fountain.”

Eating a variety of fresh fruits and vegetables high in vitamin C and zinc while avoiding processed foods before and during your trip can not only help fight off viruses and also reduce inflammation and your risk of illness. Whether you’re traveling domestically or internationally, Dr. Yu encouraged exploring local cuisine that fits your lifestyle and diet preferences, rather than eating processed snacks. To fill in any nutritional gaps, she advised having supplements such as probiotics and vitamin C, vitamin D3, and zinc handy (all good for immune support!).

Stay hydrated

You’ve heard it time and time again, but it bears repeating: Water is your best friend, especially when you’re adventure hopping. And there’s nothing worse than the low-humidity airplane cabin air to dehydrate you. “Dehydration affects many systems in your body, but particularly important are your mucous membranes (the delicate tissues in your nose and mouth that act as an important barrier to viruses and bacteria),” Dr. Cooperman explained. “When your mucous membranes dry out (which is more common when you’re being blasted with airplane air conditioning), they’re more likely to be permeable to germs.”

So before you order that wine, soda, or coffee when the drink service comes around, think twice. Instead, opt for water or herbal teas like peppermint and ginger which are good for digestion. And remember to put the reusable water bottle you packed to good use and fill it up once you’ve gone through security.

Prioritize movement

There’s no getting around it: Working out is essential for your well-being. Dr. Kramer added that exercise not only helps boost your mood, but also regulates your circadian rhythms and increases your immune function. Sure, you’re out of your normal workout regimen, and a yoga mat–much less a gym–may be hard to come by while you’re traveling, but that doesn’t mean you can’t get movement in. “If you’re waiting for your plane, train, or automobile, try some simple stretches, lunges, or squats (you’ll get some weird looks but it’s definitely worth it!),” Dr. Perlmutter suggested. “Bring movement onto the plane by doing ankle circles, foot pumps, and neck rolls.”

Once you’ve reached your vacay or work spot, make sure you get moving to balance out the sedentary time you spent on the way. Whether it’s a 15-minute stretch, bodyweight exercises, or yoga poses, getting your heart pumping is just what Dr. Kramer ordered. Bonus points if you can take it outside (think: a long stroll taking in the sights), because vitamin D does your body and immune defenses good. And don’t forget to listen to your body, do what feels good, and go easy on yourself as your body adjusts to a new environment.

Boost your mental health

Let’s be real: Traveling is an additional stress on the mind and body (travel anxiety is real), and your immune system bears the brunt of it. Dr. Kramer recommended adopting a regular stress relief practice, especially while traveling. Her personal favorite? Guided meditation. Download a meditation app pre-flight and pull it up during the day for a quick mental reset or at night to promote deep sleep. Start out with 2-5 minutes per day and build up from there. Whatever is on tap for your trip, Dr. Cooperman emphasizes making room for yourself and fitting in activities that make you feel good. Try out a workout class at a local studio, drop in for a mani-pedi, walk to a nearby coffee shop and treat yourself to a matcha, read the book you’ve been dying to get to, or take a catnap. That’s what we like to call jet-setting stress-free.

It’s worth noting that getting away, and even just looking forward to an excursion, also relieves stress and builds up your mental health. Swapping the daily grind and mundane to-dos back home for new sights, food, and people can give us a fresh perspective and make us more present.

Whether it’s a weekend getaway or a longer trip abroad, travelling can be a great way for seniors to stay active and engaged in life. Let’s explore some of the amazing benefits of travelling for senior citizens.

Travelling is a wonderful experience that can be enjoyed by people of all ages, including senior citizens. In fact, there are numerous benefits to travelling for older adults, from improving their mental and physical health to providing opportunities for socializing and learning new things. Seniors see travel as a time to rediscover themselves. Travelling is not limited to merely exploring new and amazing destinations; it also has the potential to broaden one’s perspective. Travelling can be considered a form of therapy, as it helps seniors build self-assurance by confronting and overcoming their fears, thus stepping outside their comfort zones. This experience has been shown to have significant therapeutic advantages.

MP Deepu, Co-Founder, Senior World, shared some amazing benefits of travelling for senior citizens.

• Stress due to loneliness is one of the most common conditions that the elderly face. Building their careers and keeping up to give their best to their families gets exhausting by the time they enter their 60s and they start feeling lonely and frustrated. This might impact their physical and mental health. Travel is indeed great for relieving stress and improving your general outlook on life. It also reduces the risk of dementia and can combat depression.
• Seniors find a sense of purpose when they choose to travel and thus become less susceptible to cognitive impairment, heart attacks and strokes, thus allowing them to live longer.
• The value of tourism has also been added to the studies of active ageing. An exploratory study of senior tourism by Hunter-Jones P and Blackburn A, suggested that vacations induce subjective feelings of relaxation, physical and mental well-being in seniors, and, in some instances, lead to reported improvements in certain chronic diseases, such as asthma and arthritis.
• Engaging older adults in social activities with a group are of great importance as it helps to deepen connections and participating in specially curated adventure activities with a peer group boosts their cognitive well-being.

The second innings of their lives gives seniors more time to enjoy and fulfil their wish of taking those trips that they had always dreamt of. Travelling is the perfect escape for them and motivates them to maintain their health, explore new things and release stress. They will be happier for the rest of their lives with improved physical, mental, and psychological health!