Most people love the idea of traveling but don’t hold the same nostalgia for the act of traveling. Going somewhere new, whether for work or leisure, typically evokes a sense of adventure and excitement in breaking away from the everyday. Meeting new people and seeing new things is an undeniably stimulating aspect of the human experience.

As I boarded a flight recently after attending a conference, I was reminded of the many ways travel has transformed over the years and how we can choose to increase or decrease certain stressful components of the entire process.

First, describing travel as an “experience” rather than anything negative (a chore or a hassle for example) is a good foundation for framing your mindset around what can often be unpredictable and frustrating. This article will explore how we can physically, mentally, and emotionally prepare for travel as best as possible, setting ourselves up for enjoying rather than just enduring the journey. This approach will also lead to arriving refreshed, maximizing your energy and productivity at your destination.

Physically fit to travel

No matter the distance or the mode, travel can induce a range of feelings, from anticipation and excitement to dread or even fear. All heightened emotions deserve to be acknowledged in a conscious effort to regulate your stress response, which can typically manifest in physical symptoms such as nausea, muscle tension, or headaches.

Being in touch with your stress triggers will help mitigate anxiety and related physical responses. To improve and support your ability to stay grounded, mind/body practices such as yoga, Pilates, or even just conscious deep breathing may serve to reduce tension and help calm your mind.

Travel is also intensely physical. Sitting for long periods of time, sleeping in awkward places and positions, lifting heavy bags, and waiting in long lines are all par for the course. Making sure that you’re getting regular physical activity leading up to a trip will help you release stress, build strong muscles, and increase capacity in the face of physical demands.

Depending on the journey, you may want to intentionally insert traveling-related movements such as climbing stairs, carrying heavy loads practicing stretches, or doing mobility exercises in confined spaces. Great exercises/strategies to achieve these goals are:

  • Squats and lunges for leg endurance and strength.

  • Hip hinges and lunges with medicine balls or dumbbells to mimic lifting and carrying.

  • Seated ankle rotations, gentle neck rotations side to side, and spinal rotations.

  • Use of compression socks to limit edema or swelling of lower extremities.

Fueling for travel

Just as movement habits are impacted by travel, so too is one’s diet. Eating unfamiliar foods, having limited options, and being more likely to grab processed rather than fresh food, will all conspire against the most health-conscious eater. Add a lack of humidity if traveling by plane, and you have a compound effect of dehydration leading to feeling sluggish and off your game upon arrival.

A few strategies are to pack healthy snacks in advance and always tote a water bottle. Aim to drink 2-3 liters of water/day and avoid sugar-laden pop or juice. Also, limit caffeine which has a diuretic/dehydrating effect.

Seek out healthier restaurant fare; for example, if on a road trip, plan your pit stops based on healthy options. Don’t rely on purchasing anything substantial or healthy on a flight, bus, or train. Plan ahead and you will feel more in control of your meals, ensuring quality calorie, nutrient, and fibre intake.

The happy traveler’s mindset

As with most endeavors, the most critical part is your outlook. If you’re anticipating a trip with dread, then it will likely manifest into being dreadful! Count on many things taking longer than expected, a crying baby next to you on a long flight or possible lost luggage. Ideally, none of those things happen, and when things go smoothly, you’ll be delighted! A few tips to reduce stress and keep you content regardless of the circumstances:

  • Prepare in advance, to the best of your ability: ensure your documents are in order and travel dates/tickets are accurate; review the weather of your destination to pack accordingly, and allow for plenty of travel time to make departure gates or ports.

  • Print out travel itineraries and pertinent information in case of low battery power or limited wifi access for devices (don’t forget your charger!)

  • Use the appropriate travel provider apps or websites to stay informed of schedule changes and seat selection. Turn on notifications so you're prompted on all changes.

  • Arm yourself with extra layers, a neck pillow, and earplugs so you can nap comfortably.

  • Bring a good book and/or download movies or podcasts in advance to occupy long travel hours.

  • Budget for extra wifi costs so you can stay connected.

  • Practice deep breathing and good humour—and aim to give people the benefit of the doubt…getting upset will rarely improve any tense or frustrating situation.

  • If you need to make a complaint, do it with kindness and the response will likely be kind as well.

Being fit to travel in all aspects will create a positive mindset, and a state of “flexible wellness” that sustains the ups and downs of travel both physically and emotionally, regardless of where you are. Here’s to your safe and satisfying next journey!