Travelling for months or even years at a time can be exhilarating, as you get the chance to see iconic landmarks, sample new cuisines, and experience the richness of different cultures.

Whether it’s for business or pleasure, long-term travel can be deeply rewarding and transformative. Yet, amidst the excitement, travel can also take a toll on your health, especially long-term. Many travellers overlook their well-being while they travel across the world on busy itineraries through unfamiliar environments.

In this article, we’ll share practical, insider tips to help you stay healthy, balanced, and energised on your travel adventures.

Boats in El Nido, a town on the island of Palawan in the Philippines. ©Paliparan

Get specialised travel health insurance

Planning a trip can be fun, yet many travellers sadly overlook boring tasks, such as choosing the best travel health insurance. You should always follow certain steps regarding this.

Firstly, always ensure you choose the right insurance plan for your travels. An international travel health insurance plan is a prudent choice that will cover any medical bills should you fall ill or have an accident. It can also help cover the costs of getting you home, should that become necessary.

Make sure to check policy terms thoroughly to see precisely what’s covered in the plans you’re considering. Check the extent of medical coverage, the policy’s validity in each country you plan on visiting, and the steps you need to take to claim your benefits. Also check aspects such as coverage of ambulance and helicopter rescue and emergency repatriation. Make sure the insurance covers high-risk activities, such as skiing or extreme sports, if you plan to partake.

It’s a smart idea to get international travel health insurance before you jet off to Europe or beyond. ©Paliparan

Regular health check-ups and vaccinations

Prior to departure, it’s always advisable to undergo a thorough health check-up, ascertain your medical state, and complete all necessary vaccinations. Vaccines protect against many infectious diseases found worldwide. Always refer to the recommended immunisation list set by The Centers for Disease Control and Prevention (CDC), or its equivalent in your home country, whenever you book an international trip. If you are travelling for work, your employer may organise this for you. Otherwise, check with your doctor regarding which vaccinations you may need.

Exercise and eat healthy

Living out of a suitcase is no excuse to ignore a balanced diet and regular exercise. A healthy diet maintains your energy levels and keeps your immune system strong. Doing this is essential if you want to maintain your long-term health while you travel. Arrive in a new location? Be cautious of street foods and always ensure meals are adequately cooked – particularly when eating meat and seafood. It’s probably best to avoid ice, including ice cubes in drinks, if you cannot ascertain its source, which is especially important in countries where you cannot drink the tap water.

While on the go, stick to simple exercises such as walking, jogging, or stretching, which require no equipment. You can also engage in activities such as swimming, hiking, or cycling that help you explore the new place while keeping you fit.

A bit of exercising is a great idea if you want to look after your long-term health while you travel. ©Paliparan

Stay hydrated and rested

No matter your destination, there are two universal rules for maintaining wellness: proper hydration and plenty of sleep. When travelling, our bodies are exposed to changes in climate, altitude, and routine, which can lead to dehydration. Carry a reusable water bottle and fill it up regularly.

It’s also vital to maintain a healthy sleep pattern. Travel often involves crossing time zones and enduring long, exhausting trips. If you are a backpacker, it may also include plenty of partying, which can further affect your fitness levels. Good quality sleep helps maintain energy levels and keeps the immune system functioning correctly.

Travel with a medical kit

Carry a well-stocked travel health kit for any unexpected injuries or illnesses along the way. The kit should include items such as first-aid supplies, medication for common travel-related illnesses (diarrhoea, motion sickness, etc), and any prescribed medications you need.

Taking medication for motion sickness is a good idea when you travel along winding mountain roads. ©Paliparan

Mental health considerations

Travelling can often leave you feeling overwhelmed or isolated, especially when you’re far away from family and friends. Consider incorporating relaxation techniques into your schedule to help you cope with stress and homesickness, such as mindfulness, meditation, or yoga. Don’t hesitate to seek professional help if feelings of loneliness persist.

Create an itinerary that combines active days in bustling cities or party hotspots with some quiet time in a more remote, peaceful location. This way, you enjoy excitement and social interaction while also getting the rest and break you need.

Respect local health risks and guidelines

Finally, always make sure to respect health risks and guidelines in the area you’re visiting. This includes understanding the region’s climate risks, following local customs regarding dress and behaviour, and being aware of any public health advisories or travel warnings.

Some countries have unique travel health warnings that you might not encounter in your daily life at home. For example, Laos is known for methanol poisoning from inadequately distilled alcoholic drinks sold to unsuspecting tourists.

Even in peaceful and idyllic travel destinations such as Laos, there are health risks to be aware of. ©Paliparan

Conclusion

Maintaining your health during long-term travel isn’t an impossible task – it simply requires the right mindset, tools, and preparation. Prioritising your wellbeing not only protects you from illness but also allows you to fully enjoy every part of your journey. After all, good health is the greatest travel companion, turning every adventure into a more rewarding experience.