Blog / May 2, 2023

Wellbeing on the Go

Tips for Staying Healthy and Balanced During Travel

unpacked luggage relating to how to practice wellness when traveling

We’ve all been there: You’re out of town for work or play, and suddenly a feeling of loneliness and isolation can creep in. While it may seem like a good idea to stay cooped up in your hotel room for days on end with nothing but Netflix and takeout at hand, this kind of lifestyle can lead to health problems down the road. When you’re traveling, it’s important to take care of yourself physically and mentally so you can stay healthier for longer periods of time in a variety of different environments and situations. Traveling requires a lot of effort from both the body and mind, which can lead to stress, tiredness, loneliness or other negative emotions. The following tips will help you stay healthy on the road:

Create a Day of Rest

One of the most important things to do when you’re traveling is to create a day of rest. This doesn’t mean that you have to stop moving completely, but rather that you should take time out each week to do something relaxing and rejuvenating. The best part about this is that it can be anything!
Some people like going on walks through parks or forests, while others prefer taking baths with essential oils and candles. Maybe even try making yourself some tea with herbs from your destination (or whatever else might be available). The point is: treat yourself to something that will serve you, not stress you out!

Pack Healthy Snacks

A healthy snack can be the difference between feeling energized and productive, or dragging through your day. The key is to make sure your snacks are portable and tasty so that you actually want to eat them when your blood sugar dips.

– Pack a variety of foods (think nuts and dried fruit) that can be eaten on-the-go. It’s always good to be prepared when traveling by bringing your own food with you wherever possible (especially if there aren’t many places around).

– If you have time before hitting the road, consider prepping some meals ahead of time so they’re ready when hunger strikes–just remember not all foods travel well (like salads).

Stay Hydrated

Drinking plenty of water is one of the best ways to stay hydrated, which in turn helps you feel energized and balanced. You should also keep in mind that caffeine and alcohol can act as diuretics, meaning they make you pee more than usual–so if you’re drinking either one regularly during travel days it’s especially important to stay hydrated!
The benefits go beyond just feeling good though: proper hydration helps regulate digestion, prevents constipation (which can be painful while traveling!), boosts immunity by flushing out toxins from the body via urine production…and even relieves headaches.

– Travel with a reusable water bottle so you can have water on you at all times. More and more places have water refilling stations such as hotels, airports, mall, and more.

Exercise Even When You’re Far From Home

When you’re traveling, it can be difficult to find the time and space for exercise. But this is one of the most important things you can do for yourself when traveling. Exercise boosts energy, helps with sleep and reduces stress–and all three are essential when traveling!

– Take a walk outside instead of just sitting around inside all day. If weather permits (and if it’s safe), go running along the beach or explore some city parks while on vacation; even 30 minutes of movement outdoors will improve your mood and help reduce jet lag symptoms like fatigue and insomnia later on after returning home from travel.

– Travel with a foldable yoga mat that you can take out and use in the privacy of your hotel room. Stretching and getting your blood flowing are especially important after having been standing or sitting for long stretches of time.

Get Enough Sleep & Exercise Your Mind

– Get enough sleep. Sleep is a crucial part of staying healthy and balanced while traveling. If you’re flying, try to get as much shut-eye as possible before your flight so you can arrive feeling rested and ready to go.

– Exercise your mind. Traveling can be mentally taxing, especially if you have a lot on your plate at work or at home. Make time for activities that help keep your brain sharp: read a book or magazine; play games like chess or Sudoku; do crossword puzzles; learn new vocabulary words in the language of where you are traveling (if applicable).

Practice Self Care on the Road

Travel can be stressful, so it’s important to practice self-care while you’re on the road. Take time each day to relax and unwind.

– If possible, take some downtime at home before leaving for vacation so that when travel does begin it doesn’t feel like such a shock to the system–this is especially helpful if your trip involves flying or long drives in cars or buses where there are no windows for natural light exposure.

– Practice mindfulness meditation techniques such as focusing on breathing or counting breaths from one through 10 over and over again until thoughts begin drifting away from their original point of focus–this helps clear out excess mental clutter so that when it comes time for bedtime there aren’t any worries left hanging around in the back corners of our minds!


As you travel more and more, it becomes easier to get used to the constant movement of your life. Traveling can be stressful at times, but it can also be fun and exciting! The key is planning ahead so that you have time for everything you want or need–and then letting go of any expectations about how things should go when you’re out there with no agenda at all. We hope these tips will help you feel better about your own wellness on the road!

Our SPOKEN hotels can help you maintain your wellness routine with our daily yoga and meditation classes, fitness centers, healthy food options and more!