Travel opens the door to new experiences — fresh scenery, interesting people, delicious food, and stories you’ll remember long after you return home. Yet the reality is travel can also put our bodies through the wringer. Long flights, time zone changes, unusual foods, and the challenge of keeping up with medications can all take a toll. The good news is with a little planning, you can stay healthy while you travel and arrive home with great memories, instead of extra aches.
Keep Circulation Moving
Anyone who has taken a long-haul flight knows the feeling of stiff legs and swollen ankles. For older travellers in particular, circulation is an important consideration, as sitting for hours can increase the risk of deep vein thrombosis (DVT). Fortunately, there are simple steps to help keep blood moving.
Make a point of standing up and walking the aisle at least once every couple of hours. When you’re seated, try ankle circles, calf raises, or gently lifting your knees toward your chest. Compression socks can make a big difference, helping to reduce swelling and support healthy circulation. And don’t underestimate hydration — water keeps blood flowing better than coffee, wine, or spirits, which can dehydrate you quickly.
Stretching on Flights
Movement doesn’t have to be dramatic to be effective. Small stretches in your seat can ease stiffness in your neck, back, and shoulders. Roll your shoulders slowly forward and back, rotate your neck gently side to side, or do a seated twist to loosen the spine. Even just standing to stretch overhead once in a while helps break up the monotony of sitting.
It’s not just about comfort either. Stretching improves circulation and keeps joints from seizing up, making it easier to get moving once you’ve reached your destination.
Managing Jet Lag
Crossing multiple time zones can leave you feeling foggy, irritable, and out of sync. Jet lag isn’t just inconvenient — it can also dampen your holiday spirit. To reduce its effects, try shifting your sleep schedule slightly in the days before you travel, especially if you’re heading east. Once you arrive, get outside into the daylight as soon as you can. Natural light is the best reset button for your body’s internal clock.
Keep your meals light during the first day or two, and save alcohol for later — both can make fatigue worse. If you’re desperate for rest, take a short nap (20–30 minutes) rather than giving in to a long daytime sleep, which can prolong jet lag. By pacing yourself, you’ll adjust more quickly and feel energised sooner.
Keeping Medications Safe
Travelling with medication requires a little planning. Always carry your medicines in your hand luggage, not your checked suitcase — lost bags shouldn’t mean missed doses. Keep prescriptions in their original packaging to avoid confusion at customs and make sure you carry a list of the names and dosages in case of emergency.
If you’re crossing time zones, think ahead about how to space out regular medications. Sometimes it’s as simple as keeping your watch set to “home time” until you’ve finished the day’s doses, then switching to local time. Your pharmacist or GP can give advice on the best schedule if your routine is strict. Don’t forget travel insurance, either — it’s reassuring to know you’ll be covered if you need a replacement supply abroad.
Eating Well While Away
Food is one of the joys of travel, whether it’s trying local dishes in a new city or sitting down at the seemingly endless buffet on a cruise. The trick is to enjoy it without coming home feeling like you need a second holiday just to recover.
A few simple strategies can help. Start meals with vegetables or salad so you’re not piling your plate with heavy foods straight away. Opt for smaller portions — you can always go back for more if you’re still hungry. On cruises and tours, balance richer meals with extra movement, whether it’s taking the stairs instead of the lift or joining walking excursions. Mindful eating — slowing down, savouring flavours, and stopping when you’re satisfied — means you’ll enjoy food more while avoiding the overstuffed feeling.
(If you find the temptation of cruise dining a particular challenge, don’t worry — we’ll have a future article dedicated to that very topic.)
Bonus Tips for Healthy Travel
A few extra habits can make travel even smoother.
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Stay hydrated: Keep a reusable bottle with you and top up often.
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Wash your hands: Planes, buses, and cruise ships bring you into close contact with others, so regular hand washing (or hand sanitiser) reduces the chance of catching bugs.
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Carry a mini first-aid kit: Pain relief, plasters, antiseptic wipes, and any personal essentials save you from scrambling in an unfamiliar place.
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Pace yourself: It’s tempting to pack days full of activities, but allow time for rest. Energy preserved today means more enjoyment tomorrow.
Travelling Well
Staying healthy while travelling doesn’t mean missing out on fun — quite the opposite. When your body feels good, you’ll have more energy for the sights, the people, and the experiences that make travel so worthwhile. A little foresight and a few simple routines will help ensure your next trip leaves you with nothing but happy memories.
