We’ve all been there: feeling stiff and cranky on a long car ride or flight, then sluggish after days of restaurant food and hotel breakfasts. Whether you are traveling for business or pleasure, there is, unavoidably, a lapse in routine that can disrupt sleep, digestion and overall wellbeing.
While unpleasant, the change from your norm does not have to be a bad thing. Rather than feeling as though you need to “get back on track,” consider travel a chance to find new ways to maintain your wellbeing and make your body feel good while on the go.
Before your next excursion, keep these four pillars of wellness in mind: nutrition, movement, rest and mindfulness.
Nutrition
First and foremost, travelers should seize opportunities to enjoy novel and delicious foods without worrying about nutritional details. But if culinary excitement — or the necessary evil of airport food — begins to interfere with your digestion and physical state, there are easy solutions.
The simplest fix is packing nonperishable, fiber-rich snacks before you embark. Before your next hours-long flight or drive, bring along fruits like apples, bananas and oranges, or other snacks like nuts, dried edamame and protein bars. They pack a nutritious punch and could be your saving grace when faced with limited dining options.
Once you arrive at your destination, visit a farmers’ market or nearby grocery store if you want to replenish your snack supply. Or, if your lodging is equipped with a kitchen, perhaps you take a break from dining out to prepare a meal of your choosing.
Also, make a point to try local cuisine, be it from a fine dining venue or a street food vendor. Locally-owned operations will not only have the best quality of food in the area, but also provide an opportunity to experience the culture of the place you are visiting.
Movement
Whether or not you are typically active, finding some time to move your body while traveling can have a huge impact on your wellbeing. Combat stiffness by finding a few minutes during the day to breathe deeply and stretch in a way that feels good to you. You could even bookend your day with a quick stretch to prep yourself for the activities ahead and to fall asleep faster.
While traveling to your destination, utilize the amenities at your disposal. If you are driving, stop at a rest area to walk around and take a break from your cramped car. If you are flying, many airports have meditation rooms; even if you are not literally meditating, these spaces are there for you to remove yourself from the stressors of air travel. Sit, stretch or just breathe for a moment.
If you are on a lengthy flight, it is acceptable (and advisable) to step into the aisle and stretch, so long as there is no turbulence and you are not disturbing other travelers. Even if it feels odd to stretch around strangers, it is far better for your body than sitting for hours at a time. Also, consider wearing compression socks while flying to improve circulation.
Once you are off the road or out of the sky, you have far more opportunities for movement at your disposal. If you enjoy working out, most hotels have fitness centers or pools for you to utilize. Take advantage of these amenities to squeeze in a quick workout during your stay.
When feasible, opt to walk to your destinations instead of taking a cab or public transport. Not only does walking improve circulation, it allows you to more intimately connect with your surroundings — a double benefit.
Also, keep an eye out for yoga studios in your destination. Most yoga studios offer low-priced — sometimes free — classes to first-time visitors, so it is easy to get your flow on even in a new place.
Rest
Travel is thrilling, but demanding. Not only are you constantly on the move, you are often adjusting to a new time zone and an unfamiliar location — all of which can lead to travel burnout. The best way to ensure the longevity of your travel excitement is by allowing yourself to rest.
Rest is perhaps the most important aspect of wellness — lack of sleep can wreak havoc on your mood, energy and mental wellbeing.
Rested travelers are more likely to fully enjoy and remember their experiences. Next time you vacation, make time for relaxation. Whether you lounge in a café or take a midday nap in your hotel room, you will afterward find yourself feeling better and appreciating your journey even more.
Mindfulness
Travel takes a toll not just on the body, but also the mind. A packed itinerary is overwhelming, whether for vacation or work. Amidst the busyness of travel, it's crucial to find moments of solitude and engage in activities that bring you joy. Carve out time during the day to do something you genuinely enjoy, such as reading a book, going for a walk in a scenic area — or even doing nothing at all for a period of time. If your accommodation has a balcony, make the most of it by sitting outside and soaking in the atmosphere.
It is important to remember that travel is not meant to be a picture-perfect experience. Take the days as they come and embrace the opportunity to immerse yourself in a new place. If you focus on living in the moment, you will find yourself savoring the details and having a better travel experience overall. With these practices of mental and physical wellness in mind, you'll return from your trip not just with fond memories, but also with a calmer and better-feeling body.
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