Wellness strategies for travelers

Howdy friends,

This week’s newsletter was inspired by my poor sleep score from two nights ago.

I’m a rockstar sleeper, so on the rare occasion when I get a bad night’s sleep, I’m pretty thrown off by it.

However, the exhaustion I felt the following day made me recognize the progress I've made in my overall health. I took it as an opportunity to compile my advice for maintaining health and fitness while traveling long-term, drawing from my 5 years of living a location-independent lifestyle.

Let’s dive in.

Hey, this is Kelsey, and you’re reading the SiteSee newsletter. Expect an email from me every Friday filled with personal travel stories, cutting-edge research from our team of globetrotting writers, and insights on embracing a location-independent lifestyle and the gear to get you there.

I used to think heading to the airport meant treating myself to a greasy Sausage McMuffin from McDonald’s.

I mean…those calories don’t count when you’re traveling, right?

But the more I built my life to revolve around travel, the more I realized how my poor eating habits and lack of exercise weren’t sustainable.

I recognize that once in a while it’s OK to have a “cheat weekend” — especially when you’re going on a weekend holiday to celebrate something big. In such cases, you do you boo.

However, considering that many of us in this community either lead a location-independent lifestyle or aspire to create a life centered around travel, there are specific strategies you can employ to maintain your health while on the go.

Here are a few suggestions:

1. Pack your own snacks

The airplane snacks are generally crap, and if you have a credit card that gives you airport lounge access, the food they provide is often not the healthiest.

I've come to recognize that I still behave like my 4-year-old self. If there are free snacks available and I'm hangry, I'll devour them without a second thought.

To curb this habit, I bought this reusable silicon bag and now pack healthy snacks and a sandwich for my flight. This change has made a significant difference; now, I always feel lighter and more energized when I reach my destination.

2. Change into your gym clothes the second you arrive

When you arrive at your hotel or Airbnb, throw on a pair of gym clothes and do a workout. It’ll help you feel grounded. Plus, there have been studies done to show that exercise helps with recovery from jet lag.

Me, I like to go on a quick run. It not only allows you to familiarize yourself with the new city but also helps you regain your bearings.

If you feel unsafe or it’s nighttime when you arrive, consider a quick workout at the hotel gym or a 20-minute exercise routine in your room. I discovered MadFit’s free workouts on YouTube during Covid and she’s my go-to. And on days when I don't feel up for a full workout, I always have this strap with me, allowing me to do a quick 20-minute stretching routine.

3. Quickly get on a schedule

Come up with a schedule that works for you and get settled into it as soon as possible. Your experiences will be more rewarding if you're not scrambled and worn out.

Personally, I've discovered that I function at my best when I allocate an hour in the morning for what I call "yin time" – a period of meditation, reading, and journaling where I allow myself the freedom to decide what feels right for me as I begin my day. Following this, I engage in an hour-long workout session and then dedicate a few hours to work.

After, I have lunch and jump into a 3-4 hour block where I finish up work. Then I come home, relax, and spend the evening exploring the city.

This schedule has proven effective across various time zones, allowing me to both relish my life and fulfill my work commitments without feeling overwhelmed by them.

4. Understand what works best for your body

It took me years to learn I’m just not a gym person, but I am a group workout person.

I experimented with various yoga studios and gyms using apps like ClassPass before discovering a Pilates studio in Cape Town that I absolutely adore (for those curious, it's The Movement Lab).

Not only does my body respond well to Pilates, but I genuinely look forward to my sessions – a crucial aspect of any workout routine. If you’re constantly dreading a workout, it may not be the right fit for you and your body type.

If traditional gyms or group classes aren't your cup of tea and you’re one of those rare breeds that can workout on your own at a park or at home, more power to you. Just remember to pack your workout gear (we even have an article on the best travel workout equipment).

5. Try your best to eat at home

Wanna blow all your money traveling? Eat out every night.

If you’re staying somewhere for more than a week, limit yourself to eating out only 1-2 times per week. You’ll save money, eat healthier, and make those restaurant outings even more special.

Granted, I'm not a foodie; I could happily survive on toast alone. But prioritizing cooking at my Airbnb has allowed me to know exactly what I’m putting in my body and feel healthier. Additionally, it offers the chance to experiment with new recipes and use locally sourced produce, which often differs from what I'm used to back home.

Living a life centered around travel shouldn't be an excuse to abandon healthy routines. 

While occasional indulgence is acceptable, maintaining a consistent schedule, integrating enjoyable workouts into your routine, and prioritizing home-cooked meals will keep you feeling light and present for your current adventures.

Admittedly, I’m still in the process of overcoming my addiction to South African Koeksisters — but that’s a whole other journey altogether.

Thanks so much for reading and, as always, please let me know how I did. Which part of this email was your favorite? What do you want more or less of? Other suggestions?

​Have a wonderful weekend, all.

Onwards,

Kelsey

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