For the wanderlust-filled souls, travelling is an exhilarating, mind-expanding experience that enriches life in countless ways. However, as we venture into unknown lands and immerse ourselves in unique cultures, it’s easy to let our health take a backseat.
I travel for the best part of the year, but I’ve struggled to stay consistently healthy and at a weight I’m happy with. Whenever I’m faced with a period at my home base, it doens’t takes me a long to lose weight, gain fitness, and feel generally good about myself. It’s not rocket science; when I’m at home, I quickly fall into a solid routine. I eat at the same time every day, roughly eating the same portions and with a balanced diet. I exercise, work, and sleep at the same time. Having a well-planned and consistently followed routine is a surefire way to achieve good health, but I find it impossible to do when travelling.
I’ve tried to develop min routines when travelling and even tried to stick to my home schedule, despite being seven time zones away. It’s just not sustainable or workable. Trying to make a routine work when you are constantly moving is pointless. Instead, I’ve come to realise the importance of having rules over routine. Here are some of the rules which help me keep control over my health while I travel:
The Rule of 16/8
I’ve never been a big fan of diets at home, so trying to diet while travelling and being surrounded by many exotic foods and flavours can only lead to self-torture. There are few better ways to immerse yourself into a culture and maximise your travelling experience than indulging in many local foods.
The best way I have managed to counter this is to follow a 16/8 fasting schedule. Limiting the amount of time I can eat not only limits the calories and helps me have a period of burning calories, but it also allows me to eat freely during the eating hours. 16/8 means allowing yourself to eat for 8 hours of the day, but strictly following this with 16 hours of zero calories (that means no liquid calories — and strictly no alcohol — but black coffee is very much allowed!). I try to stick to this strictly, and when I go out for a late-night meal and drink, I will adjust the time of my first meal accordingly.
The Rule of stepping
Keeping active is another fundamental rule of healthy travel. Occasionally, we may be at a hotel or accommodation with access to a gym. We may be able to set aside 30–60 mins each day to work out, but that’s rarely a reality )even when a gym is available, our excitement to be out and exploring will cancel out any enthusiasm to spend time in the gym. But our eagerness to explore can also equal a lot of walking, and that’s where we can keep active and do the necessary to stay healthy.
Walking is our friend. While taxi apps are making inner-city travel much easier and cheaper, if it’s walkable, there needs to be a very good reason not to walk a journey when you are on your travels. Walking not only keeps us active but it’s a great way to explore and experience more of the sights and sounds on offer. To keep track of your progress, download an app which counts your steps. While most advice seems to be targeting 8,000 to 10,000 steps per day, I try to aim for 12,000 to 15,000, bearing in mind the extra calories we consume on our travels.
The Rule of Hydration Nation
We’ve all heard it before: “Drink water!” Yet, amidst the excitement of travel, it’s surprisingly easy to forget this golden rule. That’s where the “Hydration Nation” mantra comes in.
Whether you’re trekking through the Himalayas or navigating the bustling streets of Tokyo, it’s crucial to carry a reusable water bottle and refill it regularly. I’ve often been guilty of not drinking enough water as I travel, especially in warmer climates. I’ve since invested in a nice insulated water bottle I carry everywhere I go, and I aim to drink at least 2 litres every day and make that 3 litres in hot countries.
The Rule of Sleepy Safari
Sleep is essential for overall health, and travelling is no exception. While it’s tempting to pack your schedule with endless adventures, it’s important to remember the “Sleepy Safari” rule. This involves listening to your body and prioritising rest when necessary. If jet lag hits you like a ton of bricks, don’t be afraid to take an afternoon siesta or enjoy a leisurely morning in bed. It took me a while to understand the impact sleep had on my physical and mental health, but today getting a good night’s sleep is a top priority. There will be times when you’re schedule means a late night followed by early morning, especially on flight days, but that means getting good sleep the following day is a top priority.
The Rule of Germ Warfare
Let’s face it: travelling exposes us to germs we’d never encounter in the comfort of our own homes. The “Germ Warfare” rule reminds you to practice good hygiene and prevent illness during your travels. After two extremely bizarre and concerning years of everyone getting to grips with a pandemic, it could be easy to now take a more relaxed approach towards simple hygiene, like washing your hands before meals. As a traveller, you should always carry hand sanitiser, wash your hands frequently, and never sit down to eat without washing or sanitising your hands thoroughly.
Staying healthy while travelling doesn’t require rigid routines or unrealistic expectations. By adopting a few lighthearted and adaptable rules, you’ll be well-equipped to explore the world without sacrificing your well-being.
