Learn fitness, nutrition and hydration tips.
Travel can derail healthy routines. Long flights, restaurant meals, irregular schedules, poor sleep and limited gym access often lead people to abandon exercise and nutrition goals.
Maintaining your health while traveling does not require a perfect routine or a fully equipped gym. Consistency, not perfection, is what helps preserve fitness, energy, metabolism and mental resilience.
Research shows even short bouts of exercise can improve insulin sensitivity, circulation, mood and cognitive performance. Regular movement also helps counteract the physical effects of prolonged sitting during flights and long road trips, including stiffness, swelling, reduced circulation and fatigue.
Workouts do not have to be long to be effective. A focused 20-minute hotel room routine can elevate heart rate, stimulate muscle tissue, improve mobility and reduce stress hormones.
Fitness tips
• Do bodyweight squats, push-ups, lunges, planks, glute bridges and mountain climbers using a circuit format. For example, perform each movement for 40 seconds, then rest for 20 seconds and repeat three to four times. This approach combines strength and cardiovascular benefits while requiring little to no equipment.
• Use resistance bands for a little more intensity. Bands are ideal for travelers because they are lightweight, compact and versatile.
• Try movement “snacks” throughout the day. Even five minutes of activity can improve circulation and reduce sedentary time. Stretching during layovers, standing or walking the airport terminal instead of sitting at the gate, and doing calf raises help maintain energy levels and mobility.
Nutrition tips
Nutrition is often more challenging than exercise during travel. Airport food courts and convenience stores are filled with ultra-processed snacks, sugary beverages, oversized portions and high-sodium fast food. Proper planning makes better choices possible.The most effective airport nutrition tactic is prioritizing protein and hydration. Protein helps stabilize blood sugar, supports muscle maintenance and increases satiety. Good options include grilled chicken salads, hard-boiled eggs, Greek yogurt, turkey wraps, nuts, and protein shakes and bars.Bring protein powder packets and a shaker bottle, then mix with water after clearing security.
Hydration tips
Air travel contributes to fluid loss and dehydration; even mild dehydration can worsen fatigue, headaches and jet-lag symptoms. Travelers should drink water consistently throughout the day and consider adding electrolytes during longer flights or active travel schedules. Limiting alcohol and choosing water over soda helps reduce inflammation and energy crashes.
Rest tips
Travel often disrupts circadian rhythms, especially across time zones. Exposure to morning sunlight, maintaining a consistent sleep schedule when possible, avoiding heavy meals late at night and limiting caffeine all help support better recovery and energy regulation.
Jennifer Campbell is a certified personal trainer with a master’s degree in nutrition education. She is past commander of the California American Legion’s 24th District and Hollywood Post 43.
- News