Exercise and Food Choices Whilst Travelling

Preparation

There is not doubt about it getting in healthy habits before you go away is a really good start. Exercise routing and a level of fitness . Lots of walking and bike riding where you can. And an eating plan with less sugar and less processed foods and lots of health proteins like quality fish and greens. Keep alcohol and coffee low to no and lots of filtered water. 

Food Choices While Travelling

Food is part of the cultural experience, but balance is key. Try new things, but avoid over doing it. Pick the best of the worst, if in a position to choose. 

• Choosing simple, clean drinks — Water, mineral water, or herbal teas as your main fluids. These keep digestion calm and support hydration in unfamiliar climates.

• Keeping caffeine low — One caffeinated tea a day or even just a few times a week maximum. It helps your nervous system stay steady when you’re already dealing with time zones, heat, and long walking days. Maybe try avoiding all caffeine on the trip.  Like a detox.

• Limiting alcohol — Twice a week at the most. Alcohol hits harder when you’re tired, jetlagged, in altitude or dehydrated.  

• Choosing lighter sweets — Sugar and temptations on trips are all around you. This can be so much fun but know they are treats.  Treat treats as treats not everyday foods.  Try fruit sorbets instead of ice cream. They’re easier to digest and often made with local fruits. Any drop in refined sugars is a better choice.

• Being mindful of gluten — Gluten affects people differently depending on the country. European gluten is often tolerated better; American gluten can be more problematic due to processing or corn syrup. Some people may need digestive enzymes — something to discuss at pre‑trip appointments.

• Shopping local.  — Fresh produce, seasonal greens, local fish, yoghurt, fruit, seeds. Ask if fish is fresh, check sustainability and the predicted mercury level before choosing fish.   

• Prioritising greens and proteins — Daily greens help compensate for richer meals. Ask about local fish, and check mercury levels and sustainability where possible.

• Choosing safe salads — In some countries, cooked vegetables are safer than salads washed in questionable water. Know the region and choose accordingly. If in doubt avoid salads and go for cooked veggies instead.

• Avoiding overeating — The food is exciting, but your digestion still needs boundaries. Know when to stay no and when to give your digestion a break.  Have a fast morning or day to go a bit lighter on  your digestion.  swap out a meal for a veggie juice. 

• Finding healthy restaurants — Even within Australia, and certainly overseas, I google the healthiest food options in the area. I love doing this — I find the nicest places and the most interesting local foods. It feels like finding the jewel in the crown. I also ask the owners or staff where we’re staying for recommendations.

• Listening to your body — If something feels too heavy, too sweet, too rich, or too unfamiliar, trust your instincts. You can enjoy the culture without sacrificing your wellbeing.

. EXERCISE

There is no doubt about it most trips require lots of walking and in some countries lots of stairs.

• Daily walking  — Most trips involve long days on your feet. Aim to build a steady walking routine before you leave, and keep it going while away. Slow, consistent walking is better than pushing too hard on one day and crashing the next.

• Stair readiness — Many countries have endless stairs: train stations, old towns, temples, museums. Practice stairs at home so your legs and lungs are ready. " Stairs are your friend" mindset.  

• Supportive shoes — Comfortable, supportive footwear makes or breaks a trip. Shoes should be broken in before you travel, not brand new.  And good socks. If sandals also make sure they are comfortable.

• Stretching routine — A few minutes of stretching morning and night keeps hips, calves, and lower back comfortable. Pack a stretching elastic if you use one at home. Even stretch at the airport or in transit or on the aeroplane.

• Mini‑breaks — On long walking days, stop for 5 minutes every hour. Sit, breathe, hydrate, and reset your posture. This prevents fatigue from building.

• Hydration for movement — If you’re walking in heat, drink regularly and don’t wait until you’re thirsty. Add electrolytes if needed. 

• Compression  — Compression socks or leggings can help on long walking days, especially if you’re prone to swelling or have cardiovascular considerations to be taken into account.

• Massage or bodywork — If you’re on a physically demanding trip, book a massage halfway through. It can reset your muscles and prevent strain. Ask around for word of mouth on practitioners in the area. 

• Know your limits — Rest days are not a failure. They’re part of travelling well. If your body needs a break, take it. 

• Altitude - Be aware of oxygen drop in areas of altitude and the extra demand on the body at these locations. If prone to this and visiting these areas please discuss with your practitioner before you go.

• Heat safety — In hot climates, wear a hat, apply sunscreen, and pace yourself. Heat exhaustion creeps up quickly when you’re sightseeing.

• Equipment  — If you have space, pack a spiky ball or small roller. They’re excellent for calves, feet, and lower back after long days