Controlled-access highway or expressway is a kind that is designed for high-speed vehicular traffic with no interruptions; entry and exits are also regulated. Here are the top 10 countries with the longest controlled-access highways and expressway networks in the world.

China

China has by far the most expensive expressway network, with 190,700 km as of 2024. It is rapidly expanding and comprises of National Expressway Network, which connects all the cities and provincial capitals. Only 3 per cent of China’s vast road network is a controlled-access highway or expressway.

United States

The United States has the second-largest expressway network, nearing around 76,334 km. It forms the backbone of domestic travel and commerce. While the majority of it is state and federally owned, some parts are corporate-owned.

Japan

Japan has a high-quality, efficient network of expressways totalling 30,469 km as of 2021, connecting across mountainous terrain, high population density urban centres, and islands.

Spain

Spain’s autovias and autopistas account for 17,228 km as of 2020. They are essentially part of the longest European road network with significant investment in infrastructure, particularly with support from European funds.

Canada

Canada’s controlled-access highways extend for about 17,041 kilometers, connecting the country’s vast expanse and major population centers. Given its low population density, this network, which includes sections of the Trans-Canada Highway, is vital for long-distance travel and trade.

Brazil

Brazil’s expressway expands to 17,000 km, which is less than 1 per cent of its total road network. In a developing country like Brazil, these expressways serve as veins for the proper connectivity with urban centres and moving freight.

Germany

Germany has an almost 16,365 km long expressway network. It is also an European hub for trade and connectivity. It is one of the densest and most technologically advanced networks in the world.

France

France’s autoroute system, a network of controlled-access highways, comprises around 11,671km. These routes are mostly operated by a private company through a toll system and are responsible for the maintenance and repairs.

Mexico

Mexico has added to its already existing motorway network. Critical for trade and travel, this system comprises nearly 11,094 km.

Italy

Italy’s autostrada network stands as one of Europe’s oldest and iconic controlled access highways, stretching over 6,600 km, last updated in 2007. These are primarily managed by Autostrade per l’Italia; these are toll-based expressways and connect all the major cities like Rome, Milan, Naples, and Florence.

Staying healthy on the go isn’t about rigid rules or perfect meals, says Luke Coutinho. It’s about how you eat, not just what you eat.

If you are a frequent traveller, you know the struggle: long flights, hotel food, street eats, and suddenly your “healthy routine” feels like a distant memory. Wellness coach Luke Coutinho gets it. On Instagram, he admits, “Hey look, I travel too much and I can’t keep up with a healthy diet. I’m eating outside food on the plane, I’m eating food in hotels. How do you manage your diet when you travel? It’s important.”

But here’s the thing. Staying healthy on the go isn’t about rigid rules or perfect meals. It’s about how you eat, not just what you eat. According to Luke:

Slow Down And Chew

Luke’s first golden rule? Chew your food properly. He explains that whether your meal is healthy or not, slowing down and chewing well makes a huge difference in digestion and nutrient absorption. Basically, your body will thank you for it.

Eat Mindfully

Don’t eat until you are stuffed, says Luke. Stop just before fullness and give your body a moment to catch up. You will often find that’s enough to feel satisfied.

Reduce Portions, Focus On Protein And Veggies

When outside food becomes your norm, smaller portions help. Fill your plate with protein and vegetables, they keep you full longer, letting you cut back on carbs without feeling deprived, Luke advises.

Never Eat With Guilt

If all you have is a samosa, enjoy it without guilt. Luke says that guilt activates your sympathetic nervous system, making digestion inefficient. Eat joyfully, and save healthier choices for your next meal.

Listen to Your Emotions

Ask yourself: are you eating because you’re hungry, or because you’re bored, sad, or stressed? Bringing awareness to emotional eating can be a game-changer, especially when travelling, says Luke.

Luke’s Practical Travel Tips

He has also shared some travel-friendly hacks to stay nourished without overthinking:

Support Digestion Naturally:

• Carry digestive aids like fennel seeds, ginger, or a probiotic capsule.
• Stay hydrated. Air travel and hotel food can dehydrate you. Add a pinch of rock salt or lemon for electrolytes.
• Include fibre through salads, fruits, or simple sides like sauteed vegetables to prevent bloating.

Plan Smarter, Not Harder:

• Pack travel-friendly snacks: nuts, seeds, roasted chana, or protein bars (watch for hidden sugars).
• Opt for simpler meals. Grilled, steamed, or baked dishes digest better than fried or creamy options.
• Avoid skipping meals; erratic eating can spike stress hormones, slowing digestion and metabolism.

Mind-Body Connection

Your environment affects how your body absorbs nutrients. Jet lag, stress, or lack of sleep can alter gut microbiota. Luke suggests maintaining consistent sleep, taking deep breaths before meals, and staying relaxed while eating.

There is something truly special and magical about watching the sunset, especially in a place which is perfect for golden hours. As the sky changes colours, shadows grow longer, and everything seems to shine and glow, it will feel like a moment you will never forget. Across the globe, there are some spots which offer sunsets so beautiful and stunning that just experiencing them becomes a memory forever. Here are eight such sunset destinations everybody should experience once in a lifetime – where nature and light collide in unforgettable ways.

Oloololo Escarpment, Maasai Mara, Kenya

Perched high above the savannah, the Oloololo Escarpment offers sweeping views of the plains and Mara River. At sunset, the golden glow washes over grazing animals – zebras, wildebeests, and acacia silhouettes. The light fades across vast grasslands, painting the sky in dramatic hues. The view feels wild, raw, and deeply peaceful, an African postcard you’ll always remember.

Sossusvlei, Namib-Naukluft National Park, Namibia

In the heart of one of the world’s oldest deserts, Sossusvlei’s massive dunes glow at sunset. The sun casts long shadows across orange sand dunes, shifting colours from amber to deep crimson. There’s a quiet there, broken only by the shifting wind. This place shows how desert landscapes can be alive with light and depth as night falls.

Santorini, Greece

Santorini’s cliffs drop sharply into the Aegean Sea, and places like Amoudi Bay or the Akrotiri Lighthouse offer some of the most romantic sunset views. Whitewashed houses, blue domes, shaded patios, all meet the orange sky. At sunset, everything glows, water reflects pastels, and you feel time slow in a perfect moment by the sea.

Grand Canyon, Arizona, USA

The sheer vastness of the Grand Canyon brings any sunset to epic proportions. As the sun sinks, the layered rock faces shift from reds to purples, shadows deepen, cliffs become silhouettes. Lookouts like Mather Point give unobstructed views that make you feel mesmerised in the best way. It’s dramatic, timeless, and deeply soul-stirring.

Uluru, Northern Territory, Australia

Uluru is known for its colour-shifting magic at sunset. This massive sandstone monolith changes shades, burnt orange, deep red, even purple – depending on light and angle. The surrounding desert is quiet, expansive, and still, making the glowing Uluru silhouette against the vast sky a reminder of ancient earth and timeless beauty.

Angkor Wat, Cambodia

In Angkor Wat, there are temples that are centuries old and appear in the form of silhouettes during the setting sun. Spires, reflecting pools, lotus ponds, all this is a reflection of the drama of the sky. The old rocks appear to be breathing gold and black. With the passing of day the air is mystic, still, holy. Any evening in such places is like entering history and myth.

Ipanema Beach, Rio de Janeiro, Brazil

Ipanema Beach is vibrant, warm and alive with sunsets here being accompanied with sea breeze, pastel clouds and people crowding. The Two Brothers mountain silhouette takes on a golden and pink hue as the sun settles behind the mountain. There is music and laughter and waves that provide rhythm. Here, sunset seems to be a celebration of life, colour and the moment.

Madeira, Portugal

The cliffs and coasts of Madeira provide theatric stages of a sunset. When the sun goes down into the Atlantic the sky clears with warm colour, clouds tint, waves reflect. When you observe it on cliff-tops, or on the promontories of the sea, you observe the palette of nature changing. Old towns and quiet gardens are an added touch. Madeiran sunset is like a picture which is being painted slowly minute by minute.

These all spots show us that the world is full of places where sunset isn’t just a view – it’s a feeling. The glow of a dying day reminds us of beauty, time and awe. Wherever your travel journey takes you next, chase sunsets, they are simply amazing and unforgettable.

Capital cities are often the most affected by pollution due to their dense populations and high levels of industrialisation and vehicular emissions. However, a few around the world are bucking the trend with impressively clean air. IQAir, a Swiss company that tracks global air quality, monitors fine particulate matter, or PM2.5, a small yet harmful pollutant that arises from the combustion of fossil fuels, dust storms, and wildfires, and is linked to various health risks. AQI, or Air Quality Index, is a scale used to measure air pollution levels in a particular region on the basis of how unhealthy it is for humans. It ranges from 0 to 500, with lower numbers indicating cleaner air and higher numbers indicating more pollution. An AQI below 50 is considered good, while anything above 300 is hazardous. Here are 20 capital cities currently reporting an AQI below 50.

1. Oslo, Norway (Current AQI: 13)
2. Washington D.C., USA (Current AQI: 16)
3. Helsinki, Finland (Current AQI: 19)
4. Stockholm, Sweden (Current AQI: 20)
5. Seoul, South Korea (Current AQI: 22)
6. Kyiv, Ukraine (Current AQI: 23)
7. Copenhagen, Denmark (Current AQI: 24)
8. Canberra, Australia (Current AQI: 25)
9. Rome, Italy (Current AQI: 28)
10. Amsterdam, Netherlands (Current AQI: 28)
11. Moscow, Russia (Current AQI: 31)
12. London, United Kingdom (Current AQI: 33)
13. Bogota, Colombia (Current AQI: 39)
14. Budapest, Hungary (Current AQI: 39)
15. Berlin, Germany (Current AQI: 39)
16. Vienna, Austria (Current AQI: 39)
17. Bucharest, Romania (Current AQI: 41)
18. Brussels, Belgium (Current AQI: 43)
19. Algiers, Algeria (Current AQI: 44)
20. Kampala, Uganda (Current AQI: 49)

These rankings are subject to changes. Readers are advised to check IQAir for updates figures.