Be covered in minutes - Freephone Our UK Call Centre
0800 848 8608
Travel Insurance » Blog » Travel Tips » Staying healthy while travelling

Staying healthy while travelling

Written by: AllClear Team
Last updated: 1 July 2022 | Created: 23 April 2019

Last updated on July 1st, 2022 at 11:39 am

Staying healthy while travelling isn’t something you necessarily want to think about, but it is definitely worth it! Below are some easy-to-implement tips from AllClear to make your next trip the healthiest yet.

Incorporate activity into your travels

A lot of us are used to coming back from a trip a few pounds heavier and possibly feeling like we need another holiday. This is usually due to a few overindulgences and not enough activity, but it doesn’t have to be this way. Let’s start by taking a look at your activity levels as well as some ideas on how to increase them without going to the gym.


Exploring your destination by foot is not only a fantastic way to get a feel for the place, it’s also great for your body since walking is one the easiest forms of exercise to undertake. City breaks naturally lend themselves to a lot of walking. So, do excursion-heavy trips, though it’s the beach holidays that you need to watch out for. Try to take walks along the beach every hour. What’s more, walking knee or thigh-deep in water is a particularly great exercise for circulation thanks to increased resistance. Do try to take the stairs, where safe, to keep your body moving.

Workout videos

There are now millions of workout videos available online and you can find ones that are only ten minutes in length, low-impact, no equipment, or just about anything else to suit your tastes. Try to fit in a short exercise video every day, preferably in the morning to get it out of the way and see how much better you’ll feel throughout your travels. Don’t attempt to do something you haven’t done before – keep the exercises familiar and focus on proper form to avoid injury. You don’t even need to bring specific exercise clothes if you have enough privacy in your accommodation.


If your accommodation has fitness facilities it may be worth bringing some trainers with you and seeing what’s on offer. Many hotels have free fitness classes suitable for all fitness levels, alongside well-equipped gyms. You might find that going to the gym while travelling is not the same stress-filled affair that it is back home, and even enjoy it. Swimming is another great form of exercise, just aim to swim for set blocks of time as you exert yourself – floating around feels nice but it’s not going to give you a workout.

How to eat healthy while travelling

One of the best ways to get to know another country or culture is through the food. Whether you’re staying in self-catering accommodation or a hotel, healthy eating needs to be considered. No one is saying that you need to stick with salads throughout your travels, but some light strategizing can help to beat the bloat and keep you on the healthy path.

Healthy breakfast

Start with a healthy breakfast. This is as true on holidays as it is back at home and there’s a good reason for it – it sets you up with energy for the day. Pancakes, waffles, and other indulgent meals might look tempting but it’s better to skip them; they will cause your blood sugar to crash soon after eating, leaving you lethargic and hungry. Try to choose healthy and filling options for your morning meal: porridge or yoghurt with fresh fruit and a sprinkling of nuts, eggs cooked any way with some healthy fats and vegetables, plus some whole grain toast. These options can be found at most breakfast buffets or you can whip them up in your own kitchen with minimal effort and equipment.

Smart treats

Try to pick one indulgence per day to make it feel truly special. Looking forward to a gelato cone on your evening walk will be more satisfying than eating ice-cream three times a day. The same can apply to any rich foods or drinks. Savouring something tends to make it more memorable. Plus, you won’t be left dealing with a bloat the next day or a hangover, if you’ve overdone it on drinks.

When scanning a menu, look for the freshest options like salads, grilled meats and fish, and vegetables. Aim to build the bulk of your meals around these items, then leave room for local delicacies, be they cheese, pastries, or wine. Don’t deny yourself or overindulge – balance is always the answer when staying healthy while travelling.

Limit alcohol

Alcohol, while enjoyable, needs to be monitored closely. On one hand, alcoholic drinks are just empty calories that can lead to over-eating; on the other hand, too much alcohol will leave you feeling sluggish the next day. Not to mention, interrupting your efforts to have a light daily workout, eat healthy, and enjoy your destination. It’s the cumulative effect of a few too many alcoholic drinks that must be considered. Set yourself a limit, one or two drinks is quite typical, and try to not break it. The answer to staying healthy while travelling is moderation!

More tips for staying healthy while travelling

  • Remember to wear a high factor sunscreen, 30 and above, if you’re going somewhere sunny or snowy. Sunburn is awful to deal with and it can really ruin your trip. Additionally, sunscreen helps to protect your skin from skin cancer. Apply liberally up to half an hour before you leave your accommodation and reapply frequently during peak hours.
  • Sleep is a very important factor when it comes to good health. Getting proper shut-eye, aiming for seven or eight hours a day, will give your body the time it needs to rest and recharge. Dealing with time differences? Use the plane journey to try and recalibrate yourself onto local time. If you arrive during the day when it would normally night-time back home. Take a walk in the sunshine which will tell your body to stay awake.
  • Drink plenty of water and keep some on you at all times to stay well-hydrated, especially in hot climates.
  • Bring a small first aid kit, filling it with essentials like plasters and insect-repellent, plus any medications you might need (like painkillers) and all your regular medications too. it’s a good idea to speak to a doctor if you’re taking medications regularly as they may advise you to bring extra, just in case.
  • Give your mind a break by disconnecting from devices like phones and tablets to really experience your destination. Spend time just gazing over vistas, spotting birds, smelling the greenery, or reading – anything that will take you out of your regular mindset. Looking after one’s mental health is essential to overall health and disconnecting from a relentless digital world can be one of the best ways to do it. Try leaving your phone in a safe place for a day to see if it starts to positively affect you.

There you have it – some easy tweaks to make on your next trip for a healthier and happier time. For added peace of mind, choose AllClear’s travel insurance – and relax.

Article sources:

  • NHS
  • FitForTravel NHS
  • Travel Health Pro

The information in this blog post is not intended to replace professional medical advice. It is a general overview of a broad medical care topic. Blog posts are not tailored to one person’s specific medical requirements, diagnosis or treatment. If you do notice symptoms or you require medical advice, you should always consult your doctor or healthcare provider to obtain professional medical help. Read through our disclaimer for more information.

Author notes

Written by Russell Wallace, Content Creator at AllClear
Edited by Letitia Smith, M.Sc. Content Manager at AllClear


Blog posts you may like

What Is Curtailment? Do All Insurance Policies Cover It? Holiday Curtailment Insurance: Senior couple on a beach
A Guide to Insurance When Airlines or Travel Companies Go Bust A Guide to Insurance When Airlines or Travel Companies Go Bust: View of couds and sun from plane window
The Pros and Cons of Travel Reward Cards