Ensure a safe vacation with these pre-travel and post-trip health recommendations

Planning to travel for your summer vacation? Before you start packing your bags, take some time to research any health risks associated with your destination. This simple step can help protect your health while you are on holiday. To ensure you stay prepared, the Dubai Health Authority (DHA) has shared important advice for travellers. Here are some of their top recommendations for a safe and healthy trip.

Tips before travelling

• Check health risks for arrival destination: Learn about the potential health risks of your chosen destination.
• Check regulations and vaccinations: Find out the regulations, procedures and necessary vaccinations in your country and the country of destination.
• Consult your physician: If you have any medical condition, consult your physician.
• Choose a safe hotel: Choose a hotel that applies safety and hygiene standards.
• Stock up on protective equipment: Make sure to take sufficient stock of protective equipment such as hand sanitiser, mask, etc.
• Take extra precautions: Take extra precautions if you are elderly, suffer from chronic diseases, or are pregnant.
• Have your essential medications: Carry emergency medications.

Tips during travelling

1. General precautionary measures:
• Do not share personal tools.
• Adhere to cough and sneezing etiquette.
• Avoid crowded areas.
• Use a contactless payment method.
• Refrain from touching your face.
• Keep away from anyone who shows respiratory symptoms.
• Wash and sanitise your hands.

2. Ensure cleanliness: Ensure sterilisation and a good ventilation system in the place of residence.
3. Move around: Make sure to walk and move around on the plane to avoid blood clotting.
4. Maintain a healthy lifestyle: Follow a healthy lifestyle through nutrition, movement, drinking water, and getting adequate sleep.
5. Drink clean water: Drink clean water and avoid eating ice.
6. Avoid risky foods: Avoid undercooked or raw food.
7. Be cautious around animals: Beware of animals that may transmit diseases to you.

8. Prevent vector-borne diseases. If travelling to a malaria-endemic area:
• Cover up your body.
• Avoid being outside at dusk when mosquitoes are most active.
• Use mosquito repellent.
• Sleep under a mosquito net.

Tips after travelling

• Keep updated with all the regulations and procedures of the country.
• Monitor yourself for symptoms; isolate and get medical advice if you fall sick.
• Be careful when you encounter those with chronic illnesses, weak immunity, and elders.

Make sure you get a ‘travel vaccine’

Before making any plans to travel abroad, consider getting vaccinated to protect yourself from infections and communicable diseases. With many UAE residents opting to travel during the summer months, health authorities and doctors recommend visiting a travel clinic for medical advice and necessary vaccines. These recommendations are based on guidelines from the World Health Organisation (WHO) and the US Centres for Disease Control and Prevention (CDC).

According to WHO, travel vaccines are essential for protecting against diseases endemic to your destination. They help safeguard travellers and prevent the spread of diseases within and between countries. Some countries even require proof of vaccination for entry or exit.

More than half of Aussies are planning to take a solo trip this year, from short weekends away to extended holidays around the world.

Vietnam is a popular choice for people taking a holiday on their own – it’s relatively cheap, easy to get around, and there are heaps of things to do and see that’ll keep you entertained. Plus the food is amazing.

But where to go? We reached out to the experts at InsideAsia for their top tips.

What you add to your itinerary is totally dependent on your interests, timeframe, and budget. The experts at InsideAsia can help you create a fully bespoke trip that ticks all your boxes.

Here’s everything to know before embarking on a solo trip to Vietnam.

Tip 1: Food is the gateway into any culture

One of the absolute musts in Vietnam is the street food. Perch on a plastic stool slurping a bún chả and grab an incredibly cheap beer or the famous egg coffee and people-watch.

Yep, that’s right, egg coffee.

It sounds strange but it tastes amazing – be sure to try one when you’re there.

Get up close and personal with the food culture by taking part in a cooking class. Walk through the markets with a local chef, select your produce and then learn how to cook a traditional meal in their home kitchen as they explain their unique methods.

Food is central to culture and provides meaningful insight into the psychosocial dynamics at play.

Tip 2: Be curious, be open

Solo travel is the ultimate freedom to explore without compromise. You will find that Vietnamese people are very warm and welcoming – the more you embrace the culture, the more it will embrace you.

It’s all about getting up early for a syrupy egg coffee (yes, we said egg) while old ladies practise t’ai chi around Hoan Kiem Lake. It’s about staying up late to drink beers and eat bun cha barbecued pork with the locals.

It’s about meeting people and getting to know the culture, whether that means exploring the morning food markets with a local chef or cutting-edge contemporary art with a young curator.

Tip 3: Go with the flow

Not everything will always go to plan when travelling around Vietnam, but don’t let that throw you off course. Having the flexibility to adapt is all part of the travel experience, and often leads to the most unexpectedly incredible experiences.

There are countless versions of Vietnam to be explored – from revisiting the Communist era, touring the war museums, visiting temples or meandering the chaotic market streets dating back to the imperial dynasties.

Tip 4: Act confident

Confidence is key. Even if you’re unsure, just fake it ’till you make it – you’ll be surprised at how far this approach takes you. When crossing the road, put your hand out with authority, signalling others to stop and make way.

Generally speaking, the tourism infrastructure in Hanoi is very good – things are accessible, Google Maps works well and everything is in close proximity. It’s best to be on foot and take it all in from the ground. Don’t be intimidated by the unfamiliar, lean into it.

Just be sure to observe your surroundings and stay mindful of what is happening around you.

Tip 5: Vary the pace

Vietnam is an amazingly varied country. From city to country to seaside, there’s so much diversity of landscapes to be enjoyed. The northern and southern ends of the country are vastly different.

The south is steamy and flat, the food is spicier, and the people are less reserved than their northern counterparts. Embracing the differences and learning to understand the relative cultural nuances is what makes a trip to Vietnam so special – set apart from anywhere else in the world.

Tip 6: Respect the place and the people you meet

When travelling, especially solo, it’s essential to approach new cultures and communities with respect and humility. This means being mindful of local customs, traditions, and sensitivities. One of the most enriching aspects of travel is the opportunity to connect with people from different backgrounds.

But the trick is to let these interactions unfold naturally. Instead of pressing for information or prying, allow those you meet to share their stories in their own time and way. Remember, travel is as much about what you learn from others as it is about the places you visit.

This is why it can be so great to travel with a guide, who can help you navigate interactions with new people as you travel.

Summer vacations are on the way and you might be planning to see the Eiffel Tower with your loved one. For this, you have to travel to Paris, France. However, before going on the trip, you must remember certain things to enjoy a peaceful vacation.

To prepare your phone for the trip, you’ll need to turn on some important features, update your international credit or debit card information for stress-free payments and download a few apps that can make navigating unfamiliar places easier.

International roaming plans are convinient

You can opt for an international roaming plan to stay connected and worry-free on the trip. These plans will not only help you to chat with family and friends, but will also make your hotel, cabs, restaurants easy access to and most importantly will be helpful during emergencies.

Keep these emergency contacts handy

For emergency situations, you should keep these essential contacts saved on your phone. For example, police, fire department, ambulance, helplines for natural calamities as well as personal emergency contacts. Being prepared will ensure swift response during critical situations.

Get a Forex card or enable international transactions on bank cards

Make your cards travel-ready before starting your trip. Log into your bank’s app or net banking portal to enable international transactions for your credit/debit cards. Alternatively, you van also visit your nearest branch to activate this feature.

You can also consider obtaining a Forex card, which is also a convenient option for hassle-free spending and ATM withdrawals during your international vacation.
Simply load the desired amount onto the Forex card, and you will be set to seamlessly access funds while abroad. By taking these proactive measures, you can enjoy a worry-free and financially secure travel experience and focus solely on creating memories.

Convert your currency beforehand

Keep some Euros handy before boarding the flight which can make your travel easier. You can cget it converted via your bank to avoid paying increased charges at the airport.
France Touristic Travel Guide is a local guide app that informs travellers about places to visit in the country more. If you’re in Paris, use the Paris Travel Guide app to look for more places to visit in the city. Meanwhile, for detailed information about public transports the Bonjour RATP app is good when in Paris.

Keep some other important apps on your smartphone

Apart from the ones mentioned above, you should also keep these essential apps handy while travelling to another country. In this case, for Paris, Uber Eats, Deliveroo, Glovo and Just Eat all works in Paris as well as around the country. For hailing cabs you can use Free Now, G7 Taxi, Uber or Bolt . Also, Google Translate and Lens come in handy for breaking the language barrier.

We tend to fall into two distinct camps: those who stick fastidiously to their exercise routines when travelling and those who just don’t. I’m resolutely a part of the latter. My gym kit has taken a tour of the most exotic locations across the globe, failing to actually ever leave my suitcase. More often than not, I’ve returned home and taken my forlorn-looking kit out of the suitcase only to feel a familiar feeling: travel workout shame.

Perhaps my avoidance is partly justified. “For some people, a break can actually be hugely beneficial, especially if you’ve been training consistently for some time leading up to going away,” says personal trainer Luke Gouden. “But for most people, the big challenge of keeping up with fitness routines when travelling is that it tests any momentum you may have had, as well as your ability to get back on track when you return,” he says.

There’s little value in berating yourself or hurling your unused kit across the room in a flight of fury. “It sounds obvious but focus on what you can do when you’re away and the overall benefit of why staying on top of your fitness routine is important to you both mentally and physically. Mindset is everything, so remind yourself of the importance of the energy boost and endorphins you get from exercising,” Goulden says reassuringly. If fitting movement into your travelling is something you’re struggling with, here’s how to navigate it…

1. Manage your own expectations…

I start every potential trip thinking I’ll work out every morning and yet, I don’t actually do that back home. Goulden says: “Be realistic. Imagine a volume dial on a stereo that you can turn up and down. Accept that you may have to dial down your fitness routine, but not dial it completely off. Is there a way for you to maintain consistency and momentum? If so, what does that look like for you?”

That might not be a daily workout at the hotel gym or a gruelling beach run in the sweltering heat. Instead, walking a bit more each day for example when you’re away could be enough. If you find fitness tricky to maintain when you travel, perhaps just do a little bit more than you usually would, and that could be enough to spur you on to do more. Set a small goal each time you go away, and just try to hit that – anything else is a bonus.

2. Make it easy and fun

One way to find the motivation to move is to make it fun and novel. Trying a class in a new location lets you sample the local culture and have fun and it’s a great way to meet new people too. Using an app like ClassPass, which is available in 30 countries across five continents, also allows you to find classes and gyms super easily. The app automatically detects your location and shows you what’s on offer nearby – and you can use your credits and membership wherever you are. Many gym chains also offer digital workout videos so you can take your workout with you. If you can make your exercise fun and part of the holiday experience, then that’s also a bonus: “Hiking is a good option to see nature, you can enjoy volleyball on the beach in Spain, play football in Brazil, kayak in Australia and rock climb in Scotland. Each new location can have a new exciting form of activity to try,” says Adam Byrne Regional Clinical Fitness Lead for Nuffield Health.

Alternatively, says celebrity personal trainer Peter Mac, make your transport your workout. “Don’t use taxis, just – if you’re able to – walk everywhere. Walking increases your N.E.A.T (non-exercise activity thermogenesis) and is the best way to explore the place you’re in and its surroundings.”

3. Schedule it in…

You might have made restaurant reservations or have massages pre-booked, but that approach works for exercising too. Mac advises, “Schedule your workouts in your calendar like you would any other appointment. Block out one hour in your diary, in advance, so it doesn’t get taken over by anything else or so you can easily move it if something urgent comes up. You don’t necessarily need to work out for one hour but at least you have the time blocked out. When you treat your workouts like an appointment you’re prepared and committed so you’re more likely to fit it in – you wouldn’t miss a business meeting would you?” You want to ‘fail proof’ all areas.”

Not feeling a full workout? Welcome to my world. Just commit to 10 minutes with no pressure – chances are once you’ve started, you’ll keep going a little longer.

4. Bring the right kit with you…

If you’re dedicated, then you could think about taking some resistance bands with you or, as Mac advises, a skipping rope. “You can use it in your hotel room or outside if your hotel doesn’t have a gym. You can do a full body workout in 15-25 minutes – a skipping rope is great if you’re short on time,” he says. If luggage space is at a premium, chances are your gym kit might be the item you ditch first, especially if you’re just taking hand luggage. Mitigate that by packing some kit that’s super light and dries fast, and is perfect for different sports like yoga and running.

Just having a way to track your steps can help keep you motivated, but a smartwatch can also notify you when you’re due to workout, and the Apple Fitness+ app (in Apple watchOS 9) has tonnes of new ways to monitor your workouts, from the inclusion of new running form metrics (like stride length and ground contact time) to extra precise workout data and new workout experiences – perfect if you’re data-driven.

5. Take away the reasons to not do it…

Taking away any potential obstacles makes it far easier to follow through on your fitness goals, although jet lag can be tough to combat: “Turning off devices and resting can help, as does aiming for 7-8 hours of sleep per night,” says Byrne. Trekking to the hotel gym might feel like a slog, so you could even request a room that’s closer to it and laying your kit out the night before helps too. But if it’s raining, getting outside for a walk or class feels like an extra hurdle to jump (or not jump, more to the point) so bring an all-weather jacket.

Having trainers that are suitable for walking, shorter runs and the beach also means you won’t come up with kit-related excuses. Pick shoes that are water-repellant, and have all-condition traction for unpredictable weather.

6. Stay in your room…

If all else fails, make your hotel room your gym. Follow these tips from Jordan Stanford, White City House Fitness Coach, on how to work and utilise your hotel furniture. “Beds or chairs can be used for a variety of different bodyweight exercises both to increase or decrease difficulty. Most bodyweight exercises can be performed in only the space a yoga mat would take up, so even in the tightest of spaces you can still get in a full-body workout. Perform this as an AMRAP (As Many Rounds As Possible) in your given time frame…

10 Air Squats
20 Lunges (10 each side) – Or for more of a challenge using a table or chair for Bulgarian Spilt Squats.)
10 Push Ups – to modify, place hands on a higher surface such as a bed for an incline push up
20 Mountain Climbers
10 Glute Bridge – To increase difficulty position shoulders on edge of the bed and perform Hip Thrusts with feet on the floor
20 Single Leg Bridge/Thrust (10 on each side)
10 V Ups
20 Russian Twists