How to Stay Fit, Eat Well, and Protect Your Health Abroad
Traveling is one of life’s greatest pleasures, offering new experiences, cultures, and adventures. But long flights, crowded airports, unfamiliar foods, and disrupted routines can leave you tired, stressed, or prone to illness.
The good news is that staying healthy while traveling is easier than you think. With a little preparation, smart choices, and mindful habits, you can protect your well-being, maintain your energy, and enjoy your trip to the fullest. This article shares practical tips to stay fit, eat well, get enough rest, and manage stress, helping you stay energized and balanced throughout your journey.
Your health journey starts long before you step on a plane. Prioritizing a good night’s sleep, eating well, and scheduling a quick health check can make a big difference.
After all, resting well strengthens your immune system and helps you manage stress while traveling.
If you’re heading overseas for an extended period, it’s wise to schedule a more thorough check-up with your doctor and review any medications or supplements you may need while abroad. This is especially important if you have chronic conditions.
This is also a good opportunity to check destination-specific health requirements, such as recommended or required vaccines like yellow fever or hepatitis, which may be the case if you plan to visit high-risk areas.
Be sure to keep digital copies of your prescriptions, vaccination records, and emergency contacts in case of delays, lost documents, or medical visits abroad.
It’s also smart to sign up for travel alerts or advisories for your destination so you can monitor health risks and stay informed before and during your trip.
Packing a basic health kit with hand sanitizer, disinfectant wipes, vitamins, and prescriptions also ensures you are ready for anything on the road.
One pre-trip step you definitely shouldn’t overlook is travel insurance. Investing in a comprehensive plan is one of the smartest ways to safeguard your health and ensure a worry-free travel experience.
A good policy covers unexpected illnesses, accidents, or emergencies abroad, giving you peace of mind that you can access quality care without worrying about high costs.
It can also protect you against trip cancellations or interruptions, ensuring that unforeseen changes don’t derail your travel plans.
For this reason, it’s wise to purchase your policy as soon as you book your trip so you’re protected in the lead-up to your departure.
We’ll Help You Choose the Right Travel Plan
Compare top-rated travel insurance plans for your upcoming trip abroad.
When choosing a plan, make sure it covers both the activities you plan to do – from sightseeing and urban tours to adventure sports like hiking, skiing, or horseback riding – and the destinations you will visit.
For long-term travel, check that your policy includes medical evacuation, hospitalization, and other critical needs.
Being proactive with travel insurance lets you focus on enjoying your trip, knowing that you are protected if something goes wrong.
Staying Healthy in Airports and on Planes
Airports and planes are notorious germ hotspots, but a few simple habits can help you stay safe and feel your best.
To reduce exposure, wash your hands frequently, carry travel-size sanitizers, and wipe down high-touch areas like tray tables, armrests, and seat belts with disinfectant wipes.
You can also use a small travel towel or tissue as an extra barrier on surfaces. Packaged pillows, blankets, and headphones can further minimize contact with germs.
Staying hydrated is equally important. Whenever possible, opt for non-alcoholic and non-caffeinated drinks. Many airports now feature water fountains that make refilling a personal bottle easy.
Herbal tea, fruit-infused sparkling water, and flavored almond milk are great options for staying hydrated while adding variety.
Long flights can take a toll on your circulation and muscles. Try stretching your legs regularly, doing simple foot exercises in your seat, and walking whenever possible.
Wearing compression socks on long-haul flights helps reduce swelling and supports healthy blood flow, while moisturizing your lips and skin can help counteract the dry cabin air.
To manage jet lag, start adjusting your sleep schedule a few days before departure, use light exposure strategically, and take short naps upon arrival if needed.
Remember – healthy plane travel isn’t just about avoiding illness, it’s about arriving energized and ready to explore your destination.
Helpful Apps for Travelers
Whether you want to reduce stress, manage jet lag, improve sleep, or feel more confident flying, these apps can help make your journey smoother and more comfortable:
Calm – Sleep stories, meditation, and relaxation techniques to aid rest.
Headspace – Guided meditations to support mental well-being and reduce travel-related stress.
SOAR – A structured course, including a G-Force meter and a step-by-step “Take Me Along” guide to understand turbulence.
Flight Buddy – Personal flight assistant providing info on flight stages, aircraft, and turbulence to reduce panic.
Timeshifter – Personalized jet lag plans based on your itinerary.
BetterSleep – Tracks your sleep and offers soothing sounds to improve sleep quality.
Using these apps alongside deep breathing, meditation, or calming music can help you stay relaxed, sleep better, and arrive at your destination energized and ready to explore.
Food is one of the biggest challenges to staying healthy while traveling. Airport meals, buffets, and restaurant dishes can be tempting, but they often lack the nutrients your body needs.
Packing your own healthy snacks for air travel is a smart move. High-protein options like Greek yogurt, boiled eggs, jerky, or protein bars, along with nuts, seeds, and fresh fruit, provide protein, fiber, and healthy fats for sustained energy.
Hydrating foods such as cucumbers, watermelon, oranges, and celery can also help counteract dehydration on long flights and keep your energy levels steady for sightseeing, excursions, or other activities once you arrive.
When eating out, aim for balanced meals with proteins, vegetables, and whole grains, and practice portion control. Being mindful of what and how much you eat helps maintain energy levels without overindulging.
If you have dietary restrictions, plan ahead by researching local alternatives and checking restaurant menus in advance to ensure you can stick to your diet and enjoy your meals worry-free.
For longer trips, cooking your own meals whenever possible gives you control over ingredients and nutrition.
Even simple salads, stir-fries, or grain bowls made with local produce can help you stay healthy on the road, and bringing your own essential spices or seasonings lets you recreate meals you enjoy.
It’s equally important to practice food safety while traveling. Drink bottled or filtered water in high-risk areas, peel fruits when possible, and avoid raw or undercooked street foods if hygiene is uncertain.
Helpful Apps for Healthy Eating on the Go
Whether you want to track meals, find healthy dining options, stay hydrated, or manage nutrition on longer trips, these apps and tools can help you eat well while traveling:
MyFitnessPal – Track meals, portion sizes, and overall nutrition on the go.
Yazio – Monitor calories, macronutrients, and nutrient intake for balanced eating.
HappyCow – Find vegetarian, vegan, or healthier restaurant options.
Aqualert – Hydration tracking app with alerts to ensure you stay properly hydrated.
Using a few of these tools, along with mindful eating and portion control, helps you stay energized, eat well, and maintain your health while exploring the world.
Exercise while traveling doesn’t require a gym. Bodyweight routines, such as lunges, squats, push-ups, and crunches, are effective and can easily be done in your hotel room.
You can also practice yoga or stretching to improve flexibility, reduce stress, and maintain balance while traveling.
Even small choices, like taking the stairs instead of elevators or walking instead of grabbing a taxi, add up and help you stay active throughout the day.
Stretching after flights or long periods of sitting is also important to relieve stiffness, and integrating movement into your sightseeing keeps your body engaged.
Walking tours, cycling, hiking, or jogging not only help you burn calories but also allow you to experience destinations more intimately.
Maintaining a consistent exercise routine is key if your trip lasts several weeks or months. Even 10–15 minutes of familiar exercises a day can make a significant difference over time.
The goal is to stay active in ways that feel natural, rather than turning travel into a workout boot camp.
For travelers with mobility limitations, plan activities that are accessible and safe, and check hotel or city accessibility in advance. This ensures that everyone can stay active and enjoy their trip comfortably.
Helpful Apps for Staying Fit
Whether you want to maintain a workout routine, track activity, or do quick exercises in your hotel room, these apps and tools can help you stay active while traveling:
Nike Training Club – Free guided workouts for all fitness levels, from 5 to 45 minutes.
Seven – 7 Minute Workout – Quick, no-equipment routines ideal for hotel rooms or short sessions.
Strava – Track walking, running, and cycling while exploring new cities.
Fitbod – Adjusts workouts based on your available equipment, whether bodyweight or gym gear.
Get Outside in Fresh Air
Outdoor activities offer many health benefits: fresh air supports your immune system, and moving outside naturally increases your activity levels.
Even short breaks, such as 5 to 10 minutes of walking or stretching, can help improve circulation, energy, and focus, especially after long flights or train rides.
Walking tours, hiking, or visiting open-air markets combine sightseeing with physical activity, making it easier to stay fit while traveling.
Even if you’re not an outdoors enthusiast, there are plenty of ways to enjoy fresh air without venturing into the wilderness.
Public theater performances, small group urban cycling tours, open-air farmers markets, and vineyard-based tastings are just a few creative ways to maximize your time outdoors.
Outdoor activities also help reduce exposure to germs compared with crowded indoor spaces. Private walking tours, nature hikes, and horseback riding lessons are excellent options for families or groups who want to avoid crowds while still having memorable experiences.
Just remember to protect yourself from the sun with sunscreen, hats, or sunglasses, and check local weather or air quality before planning outdoor activities.
As always, follow basic health precautions, such as avoiding close contact with people who are sick, washing your hands frequently, and bringing any medications you need for allergies or other conditions.
Helpful Apps and Sites for Outdoor Activities
These apps and booking sites make it easy to plan active outdoor experiences while traveling:
AllTrails – Discover and navigate walking, hiking, and running trails worldwide with maps and reviews
Komoot – Plan outdoor routes for hiking, cycling, and running, with offline navigation.
GuruWalk – Book guided walking tours in cities around the globe..
Viator – Reserve outdoor experiences like hiking trips, cycling tours, and nature excursions.
Even the most carefully planned trips can be stressful, but strategic planning and flexibility make a big difference for your health and overall experience.
Timing your visits to avoid peak hours at airports, attractions, restaurants, and cafes can reduce exposure to germs and make your travel days calmer.
Using apps and social media, or sending a quick message to a venue, can help you identify quieter times, while booking small-group or private tours allows you to stay active without facing large crowds.
Building downtime into your itinerary is just as important as staying active and eating well. Balance is key, so enjoy treats in moderation, exercise safely, and focus on sustainable habits rather than perfection.
Incorporating mental health practices, such as meditation, journaling, or breathing exercises, helps manage anxiety, culture shock, or travel fatigue, keeping your mind as healthy as your body.
Simple travel gear, like noise-canceling headphones, a travel pillow, an eye mask, or a compact journal, can support rest in crowded or noisy environments.
Helpful Apps and Tools for Avoiding Crowds
Whether you want to identify quieter times, book small-group activities, or support your mental well-being while traveling, these apps and tools make it easier:
Google Maps / Citymapper – Check peak hours for attractions, restaurants, and public transit.
Eventbrite / Meetup – Find smaller events or activities with fewer crowds.
Stay Healthy, Energized, and Balanced on Your Travels
Staying healthy while traveling doesn’t mean restricting yourself or sacrificing fun.
With a little preparation, mindful planning, and smart choices, you can protect your body, maintain your fitness, and fully enjoy every moment of your trip.
Prioritize hygiene, nutrition, hydration, exercise, and stress management throughout your journey.
Small habits, such as packing healthy snacks, staying active, avoiding peak crowds, and getting fresh air, can have big benefits for your overall health and vitality.
Of course, travel insurance is an essential piece of the puzzle. A comprehensive plan gives peace of mind, ensuring that unexpected illness, accidents, or emergencies won’t derail your trip.
Just make sure your coverage matches the activities you plan to do and the destinations you plan to visit.
Finally, focus on balance rather than perfection. Enjoy treats in moderation, embrace downtime, and allow flexibility in your itinerary.
By following these strategies, you’ll not only stay healthy while traveling but also return home energized, satisfied, and ready for your next adventure.
Sophie Pettit, Head of Content at International Citizens Insurance, brings a wealth of experience in content creation, strategy, and management within the expat and travel industries. Originally from the UK, she worked as a lifestyle journalist in Hong Kong and now resides in the Netherlands, supporting the team in creating compelling content for fellow global nomads.
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