These tips for traveling abroad for the first time will put you on the right path! Have you ever dreamed of going to a country outside of your home? Desired exploring Africa or Asia or anywhere where you may find yourself immersed within a new culture? If you haven’t gone outside of your country, this may be your chance to take that leap! From the looks of it, traveling is always a good idea and an exciting way to explore elements outside of your usual comfort zone. However, it can be a very daunting experience too, especially for first-timers.

If you already understand what it’s like to travel around your home country, you know how thrilling it is to embrace new sights and try new things. But, when it comes to your first time traveling abroad, it’s terrifying to think about misunderstandings when there’s a language barrier, cultural norms that are the opposite of back home, and feeling unusually lost in a place that you’ve never experienced throughout your other travels. Going abroad is a whole different ball game from traveling at home.

Don’t sweat it. After your first time traveling overseas, you will get used to, and learn how to cope with, that feeling of culture shock every time you explore a new place. Being prepared ahead of time will be one of the best things you can do for yourself along with your first time flying internationally alone. With these simple tips for traveling abroad for the first time, you will be more at ease when you’re leaving for your very first time traveling overseas:

Tips for first time travelers abroad to follow

1. Make sure you have your passport ready and see if a visa is required.

Your program provider probably already told you this, but you need to have your visa and passport sorted in advance of your departure. The process to apply for a passport can take a lot of time and several weeks to be delivered, so don’t try to apply for one last minute before your departure time. Before you start booking flights and places to stay, make sure your passport has been handled well in advance. When booking international flights and hotels, a passport number is usually required.

Once your passport is delivered, scan the identification page and keep copies of it. Allow a family member or a trusted friend to keep one page and then keep another copy with you in your wallet as you travel. The reason that you would have to keep one for yourself is because sometimes when you check into a hotel, the hotel may hold onto your passport during your stay to make sure you have paid for your stay, and to also help prevent it from getting stolen. (Although, there are sometimes safes in hotel rooms that you can use to lock your passport in.)

Check which places in your itinerary will require a passport check, as some places do require you to bring your passport to visit an attraction. Also, depending how long you’re staying and what country you’re staying in, a visa may be required. A visa is a document issued by a country that gives you permission to travel there. Your provider will have information on the procedures for applying, but there are great resources online too.

2. Research the country, program options, its norms and traditions, and the language.

When you create your plans for your first time overseas, you should do plenty of research aside from the introductions and resources presented by your program. You should find out what that country is like by accessing message boards or Facebook groups for your program, and talking to others who have already traveled there.

You should always check first with your program to see if they have accommodations such as housing and meals to provide you. Find out if you should exchange any currencies ahead of traveling, what are considered the local norms and traditions to get a feel for the culture, and maybe learn some basics of the language(s) spoken there. It always helps to know how to say “hello”, “bye”, “thank you”, and “where’s the bathroom?” Luckily, there are now apps that can help you simply translate languages, such as the Google Translate App. Always try to be as accepting of others’ cultures as much as you can.

You should also check with your bank to see if you need to set up travel alerts as you use your bank cards. That way your bank will be notified that you have left your country, and they won’t shut off your access due to what they think are strange charges. Ask your bank about international fees and if there are any partner banks in your next destination. Using your card can create fees that add up fast!

Pro tip: Check with your program to see if there are available resources that they recommend to you to get you acquainted with your host culture. These resources can vary from articles, suggested book lists, and maybe even popular music groups from your destination. You can also do a lot of research online on sites like TripAdvisor, Travel Channel, and Matador Network.

3. Understand the procedures to stay safe and to avoid disappointment.

One purpose of doing research before going abroad is to be prepared ahead of time and to open up your mind to avoid disappointment. See where your comfort levels lie. Can you handle bad traffic, pollution, trash, a different scenery, poverty, or language barriers? Do you like experiencing mountains, cities, or beaches? If you research all the possibilities and types of places you’ll come across as you travel abroad, your expectations will stay realistic.

It’s important you always stay aware of your safety when traveling to a new country. Your program will probably go over safety protocols with you for disasters and other emergencies, but having street-smart knowledge is key too. You should always keep your senses heightened to thwart pick-pockets. Keep your bags and wallets secure as you’re walking around. Avoid wearing anything too over-the-top or lavish, and keep your money away when walking. If possible, try to leave your credit cards behind in a safe along with other valuables.

Wandering around a place you aren’t too familiar with, along with the language barrier, can make things feel more uncomfortable and place you at risk for “wrong place, wrong time” situations. Make sure you also have your itineraries handy for your flights, information for the hotels you’re staying in, and tour guides booked ahead of time to avoid scams. Share this information with a reliable family member or friend so that someone knows where you’re supposed to be, just in case.

4. Try to avoid overpacking and bring some useful technology with you.

It’s a common mistake to overpack. However, packing light abroad will help you travel much more easily. You can take your luggage up a flight of stairs more easily, and the process of getting on and off public transport will be WAY less cumbersome. As you’re packing, determine the amount of days you’ll be staying, and adjust accordingly.

Obviously pack enough clothes for the whole time you’ll be there (and remember that doing laundry abroad is an option), and make sure to check out the weather forecast of the country you’re heading to. It would suck to show up to Bali with a parka. You should avoid overpacking, because it will help leave some space for important items too, such as your medicines, technology, and some space to bring home some souvenirs.

For technology, bringing a portable battery—it will be a life saver in your travels. Don’t count on WiFi to be available everywhere, since it’s hard to access in many countries, especially in the developing world. But hey, it’s always nice to unplug once in a while! There are options to get WiFi from portable WiFi routers too, in case you really need it for communication.

You should also check with your phone company about using your data abroad, and how much it will cost. You might even want to consider buying a SIM card when you arrive in your new country, if your phone allows one. They are usually about $20 on a prepaid card; notify your phone company to let them know they should forward your current phone number to a new one.

Power adapters are essential to buy before traveling abroad as well. They aren’t always easy to find unless you’re in a major tourist place, so bringing one with you will save you the hassle of finding one abroad. You may find one in your country or online for a lot cheaper than other countries will sell it for.

5. Get travel insurance!

A common fear that comes across most first-time travelers abroad is, “What if I get hurt or sick?”. Anything can happen as you travel so it’s essential to know how you’ll cover medical expenses. It can be expensive to receive medical help overseas, and some healthcare providers overseas may ask you to pay up front for the treatment. However, travel insurance that has emergency medical benefits can cover those expenses, and even emergency medical transportation costs. If your injury or illness is beyond help in your destination, your travel insurance can cover the costs of getting you home.

There are so many other things to consider as you travel abroad that may go wrong besides feeling hurt or sick. Travel insurance can reimburse you for any additional accommodations that are required during your trip if you run into a long delay. A lot of Americans call the US Embassy for help when emergencies come up, but there is only so much that they can do.

When you have travel insurance, it can cover financial losses, medical care, emergency transportation, lost baggage, and canceled or delayed flights. Compass Student Insurance and CareMed affordably cover a wide range of issues and are perfect for students, interns, and workers who travel through program providers.

6. Learn how to deal with jet lag.

After a fulfilling trip abroad, along with the stress of culture shock and preparation of traveling abroad, jet lag can be a handful to deal with too (luckily, we have 12 ideas for how to beat jet lag to the punch!). Try not to take a nap on your first day abroad, even though it may seem tempting.

Fight against jet lag by getting rest before your trip. Drinking a lot of water during your flights helps combat the effects of jet lag as well. You should also try to take it easy the day you arrive in your new destination; scheduling too many tours or activities is a surefire way to cause burnout or crashes in energy. It’s always easier in the long run to give yourself some time to take it slow until you can overcome jet lag completely.

The arc of rainforest-cloaked mountains that gave this corner of southeast Queensland its name is laced with dozens of beautiful and well-maintained hiking trails, from easy short walks to epic multi-day tramps. Lace your boots for the best hikes in Australia’s Scenic Rim, one of Lonely Planet’s top 10 regions to visit for 2022.

Home to six national parks, four of which form part of the World Heritage-listed Gondwana Rainforests of Australia, the Scenic Rim is the ultimate rainforest hiking hub. These national parks cradle the agricultural heart of the Scenic Rim, west of the Gold Coast, that’s home to wineries, breweries, farm-gate stalls and even a camel milk products-focused cafe, meaning there are plenty of delicious ways to treat yourself when you emerge from the forest.

Scenic Rim Trail

Best multi-day hike
47km one-way / 29 miles, 4 days

Tracing a dramatic ridgeline in Main Range National Park, on the western fringe of the Scenic Rim, Queensland’s first “Great Walk” pairs ancient Gondwana Rainforests with stellar views, lush waterfalls and pioneer heritage on a four-day trek from Thornton View Trailhead, 90 minutes southwest of Brisbane, to Cunninghams Gap.

There are two ways to tackle this multi-day adventure. Opt for a luxury guided experience with boutique hotel group Spicers Retreats, which launched the trail in partnership with Queensland Parks and Wildlife Service in 2020. With private, eco-luxe camps tucked well off the public trail, the Spicers version is around 13km (8 miles) longer than an independent hike. But with your luggage shuttled ahead each day, it’s more accessible for people unable (or unwilling) to carry four days’ worth of gear. Public campsites are basic (don’t expect showers), but at AUD$6.75 (USD$4.83) per night, this option is a bargain.

Ascending through native bushland to the ridgeline on day one is the most challenging part of the trail. The following morning, you’ll pass several relics from the area’s logging days before venturing deep into the rainforest, where you could spend a lifetime counting the shades of green surrounding you.

Passing several waterfalls and viewpoints, the undulating trail is more manageable from day two onward. On day four, the Bare Rock viewpoint overlooking the farmlands of the Scenic Rim makes an ideal lunch spot before descending to the Cunningham Highway, where the trail ends.

Mt Barney

Best mountain climb
17.5km return / 11 miles, 1 day

The pinnacle of bushwalking in southeast Queensland, Mt Barney (1354m) is a challenging, strenuous climb that should only be attempted by hikers with extensive bushwalking, scrambling and navigation experience (a GPS and personal locator beacon is essential). The views from the rugged mountain peak in the remote southwestern corner of the Scenic Rim, which features prominently in local Aboriginal Dreaming stories, more than make up for the effort.

There are two routes to the summit. Allow eight to 10 hours to ascend the East Ridge route, which traverses steep ridges and involves several climbs. When you reach the saddle, there’s still about 267m (876ft) in altitude to climb before summiting on East Peak; allow an hour and a half each way for this section. While shorter at seven to nine hours, the South East Ridge route is much steeper, requiring a higher level of fitness and skill. Both routes descend via the East Ridge route to Upper Logan Rd (where you can park).

Ravaged by Australia’s 2019-20 bushfires, Mt Barney National Park (120km/75 miles southwest of Brisbane) is now making a remarkable recovery. To learn more about this wild corner of Gondwana, opt for a guided interpretive hike. Bookable through nearby Mt Barney Lodge, a guide also boosts your safety because it’s very easy to get lost on this trail.

Coomera Circuit

Best for waterfalls
17.4km / 10.8 miles return, 7 hours

One of the most scenic walks in the Binna Burra section of Lamington National Park, the well-marked Coomera Circuit is a gorgeous day hike that passes through subtropical and warm temperate rainforest communities home to a series of lush waterfalls, including the Coomera and Yarrabilgong waterfalls that plunge off rainforest-covered cliffs into a 160m-deep (525ft) gorge.

Making a loop from the Binna Burra Upper Day Use Area, an hour’s drive west of the Gold Coast, this trail is best hiked counterclockwise to avoid a steep incline at the end, leaving the Border Track after 1.9km (1.2 miles), then ascending along the edge of Coomera Gorge. Look out for the distinctive blue-and-white Lamington spiny crayfish as you trace the path of the Coomera River through the verdant forest. You’ll cross the river several times (via conveniently placed stepping stones) before rejoining the Border Track and returning to the Binna Burra trailhead.

Curtis Falls Track

Best for families
1.1km / 0.7 miles return, 30 minutes

Ideal for little hikers lacking the stamina (or the attention span) for a longer tramp, this enchanting out-and-back walk in the Joalah section of Tamborine National Park is also one of the Scenic Rim’s most accessible, just a 45-minute drive northwest from the heart of the Gold Coast.

Beginning beneath towering gums, the easy walk gradually descends into lush rainforest. Feel the temperature drop as you admire beautiful staghorn ferns in the canopy above. Meandering alongside Curtis Creek, the trail ends at a platform at the base of small but stunning Curtis Falls. Swimming in the serene pool below is off limits, but the view makes for terrific photos. Look closely and you might spot freshwater turtles basking on rocks or logs.

Got more energy? Extend this hike by connecting it with the Lower Creek Circuit (2.5km/1.6 miles return) which branches off the Curtis Falls Track. Allow around an hour to complete this charming rainforest walk, with several creek crossings making it a little more challenging.

Border Track

Best for adventure
21.4 km / 13.3 miles, 7 hours

Trek into the heartland of the Gondwana Rainforests on this full-day hike connecting the Green Mountains and Binna Burra sections of Lamington National Park. The long but rewarding journey traces the border of Queensland and New South Wales, taking you through subtropical and temperate rainforests, into lush gullies and valleys, across crystal-clear mountain streams, past ethereal waterfalls, and along prominent ridgelines. The first 700m (0.4 miles) is wheelchair accessible.

Many trails radiate from the Border Track, the backbone of the Lamington walking track system.

This includes a short, steep 600m/0.4-mile return side-track that leads to two lookouts – Beereenbano and Merino – well worth the detour for the awesome views over the Tweed and Limpinwood valleys. During winter months, listen for the distinctive ringing call of the Albert’s lyrebird, thought to be descended from the world’s oldest songbird.

The trail is bookended by Binna Burra Lodge and O’Reilly’s Rainforest Retreat, both of which offer rooms, camping, and one-way Saturday morning transfers to the opposite trailhead, allowing you to hike back to your accommodation (or car). Whichever way you go, it’s easily one of the most memorable ways to spend a day in the Scenic Rim.

Older adults who exercise regularly can perform everyday tasks more easily and gain independence shows New research. According to the World Health Organization (WHO), insufficient physical activity causes around 3.2 million deaths worldwide each year.

Heavy traffic areas, pollution, and a lack of parks and facilities cause declining levels of physical activity may be due, in part, to an increase in sedentary behavior.

Experts define physical activity as a combination of everyday tasks, such as work duties (if applicable), transportation, chores, and exercise they do during leisure time, such as walking, swimming, and gardening for adults aged 65 and above.

Older adults get 150 minutes of moderate-intensity aerobic physical activity, WHO recommend that, or 75 minutes of vigorous-intensity aerobic physical activity, during the week. They should also perform activities focused on strengthening their muscles twice per week.

Older adults should also do physical activity to enhance balance on three or more days per week who have mobility issues.

Following workout routine improves cardiorespiratory and muscular functions and helps reduce the risk of depression and cognitive decline.
These benefits create a positive chain reaction because the older adults will require less support and will, therefore, be less reliant on others.

Crevenna, says, “I never cease to be amazed that — despite the proven benefits of exercise — far too many people continue to do too little physical activity.”

Richard Crevenna rightfully says “People of all ages should be more active, to stay healthy and independent for longer and remain self-sufficient. There is only one thing we can do: continue to strive toward greater public awareness!”

In this episode of Life Kit, Benét Wilson, an aviation journalist who has written for The Points Guy, MSN and CNN, shares tips on how to cope with the stress of holiday travel. She flies up to 50 times a year, she says — and “I have learned [that] the absolute worst time to travel is during the holidays.”

• Be patient. “Lines are going to be long. TSA is going to be a little crazy. The [airline] might run out of seats. I always tell people to just pack their patience,” says Wilson.
• Brace yourself for high airline ticket prices. “If you’re looking for rock bottom bargains, you’re not going to find those this holiday season,” she says.
  For the best prices, buy your airline tickets as early as possible and keep an eye on tickets on Tuesdays and Wednesdays — “that’s when carriers put out new fares,” she adds.
• If your flight gets canceled, reschedule as soon as you find out. “I tell people to make sure they have the airline app on their phone because sometimes you get information on there quicker than the gate agents. Whatever you do, do not stand in the long line. Either use the app [to reschedule your flight] or just call the airline directly,” she says.
• If your flight is overbooked, see what your options are. Airlines will often ask passengers with flexible travel schedules to volunteer to fly at another time. When that happens, says Wilson, airlines may offer travel vouchers and perks. Negotiate for “a first class seat or at least premium economy,” she says. And “ask for food vouchers, access to the airline lounge.”
  If you are involuntarily bumped, remember that you have rights. “No. 1, you can get your money back. You do not have to take a voucher — and the [airline must] accommodate you on the next available flight.”
• Take action as soon as you know you’re going to miss your flight. “Stuff happens,” she says. “If you are in the car and you know you’re going to miss your flight, get on the phone and call the airline while you’re still driving so you can get other accommodations.”
• If your flight gets canceled or delayed, do not yell at the ticket and gate agents. “They don’t control the weather, the mechanics of the plane or the situation. All they can do is try to help you. And when you are nice to them, they are much more likely to help you,” says Wilson. You could also bring candy in your bag to offer them as a thank you.
• Pack essential items to make the journey a bit more pleasant. “I call it my little travel kit,” says Wilson. “I always have my Bose noise-canceling headphones. I take two power chargers. I have my Kindle, I have snacks. Download movies because you never know if the Wi-Fi is going to be on the fritz.” Check out the chart below for more essentials: