Healthy Traveling – How to Start Your Day the Right Way

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Traveling for any meaningful period of time can really take its toll on the body regardless of your age.

One way of dealing with the stresses of travel (such as sore muscles, aching joints, digestive problems, exhaustion and hangovers) is to visit the drug store and stock up on all kinds of remedies.

A better way of dealing with these problems (especially in the long-term) is to try to prevent them from occurring in the first place.

With proper planning and foresight, most ailments can be prevented or at least reduced in severity.

A lot of this prevention can be done in the morning through your daily routine, and by starting your day the ‘right’ way you’ll feel healthier and readier for a day of adventure.

Here are some tips on starting your day the right way and staying healthy:

Morning Exercise


At the start of everyday you should spend around 5 to 15 minutes stretching or doing some light exercise.

Whether you choose to go for a brisk walk, do Pilates, yoga or your own combination of stretches, by getting the blood flowing around your body and loosening up any stiff joints you’ll feel more away and ready for a day of action.

If possible, do your exercise outside when the sun is shining, as taking in natural sunlight will help you to adjust to the local time zone and feel more awake.

Stretching is especially important if you’ve been flying, as the muscles in your legs will typically tighten up (due to inactivity) and may become sore. Also, if you’ve been lugging heavy bags or backpacks around, your back and shoulders may also be sore, so be sure to stretch out these crucial areas.

As you stretch, breathe deeply and focus on your breath as it flows in and out. Focusing exclusively on this for a few minutes (in the same way as people do when they meditate) will calm your mind, help you to feel more relaxed and will leave you feeling more focused.

Take Vitamins

Whether you regularly take vitamins or not (and whether you actually believe taking them has any real benefit or not), when you’re traveling it’s natural that your immune system is going to take a battering so it’s a good idea to help it out by taking vitamins.

If you’re feeling under the weather or you’re suffering from the effects of a heavy night on the booze, I recommend taking vitamin C tablets.

As well as this, you might want to consider taking Probiotics to increase the level of ‘good’ bacteria in your system.

It’s also a good idea to take vitamins to account for any deficiencies you might have (because you don’t eat certain foods). For example, I take Flaxseed Oil tablets (which contain Omega 3, 6 and 9) because I don’t eat fish and calcium tablets (with magnesium) because I don’t drink milk.

The best time to take vitamins is generally with food at breakfast time.

Eat a Healthy Breakfast

We’re often told that breakfast is the most important meal of the day. When possible, try to eat a healthy breakfast containing fruit, protein and/or fiber.

For example, hard boiled eggs (for protein), bran flakes (for fiber) and a banana (for fruit) are all good choices.

If you’re traveling in an area where it’s best to avoid drinking the tap water (such as South-East Asia), opt for fruits that you can peel yourself that won’t have been washed in tap water (such as bananas and oranges).

Related posts:

  1. Staying Healthy While Traveling (with Rick Steves)
  2. Healthy Travel – How to Stay Healthy While You’re Away
  3. Where Can You Travel Long-Term for Less than $40 a Day?

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