
For some of us, traveling around this time of the year is inevitable. We do our best to choose the healthier options compared to the fast options. Prioritizing your health is so important. According to Genesis Medical Associates, “as everyone packs into cars, planes, kitchens, and dining rooms, the holidays can become a hotbed for germs.” This should not dampen your travel plans, but there are some things you can do to keep yourself healthy without even packing your bag.
Ways to Stay Healthy When Traveling
While traveling, here are some tips to help you stay healthy. These include getting vaccinated, staying hydrated, eating healthy snacks and looking at nutrition labels, getting enough sleep, staying active, eating breakfast, packing a first-aid kit, washing your hands frequently, and taking breaks on long travel days. Traveling alone can come with stress, but it is also a time when you can unwind and relax without letting your health go. If you are driving for travel, avoid driving distractions, adjust your seatbelt accordingly, adjust mirrors while the vehicle is in park, and adjust the navigation system and the radio before starting your travel. You could even consider using phone applications to silence your calls and texts or let someone in the vehicle handle your phone. Staying alert to your surroundings is also important when traveling. Make sure all of your non-checked belongings are secured or within your possession. Check travel boards and travel news for any delays or important travel notices.
Moving on the Move
Traveling long distances can cause your body to have some aches and pains, which is common. Some of these aches and pains can linger on past your traveling. Some things you can do to alleviate this is taking breaks to get out of your vehicle and stretch when you are able. Taking short walks and stretching can help prevent and help alleviate pain associated with sitting for long periods of time. You could even wear compression socks to help promote circulation. Mission Health states, “If you are pregnant, older than 40, on hormone therapy or birth control pills, have cancer, limited mobility, a recent surgery, obesity or a history of blood clots, you should get up and move everyone to two hours.”
Some exercises you can complete while sitting are seated knee lifts, calf raises, seated twists, ankle pumps, forearm stretching, chin tucks, or a seated glute stretch. Some other exercises to be completed when the vehicle is in park is to complete a set of push-ups, squat holds, triceps dips, jumping lunges, stretching, and quad stretching. Just to name a few examples.
Preventing Illness
Eating healthy, staying hydrated, and minimizing alcohol consumption at least a couple of times throughout your travel is going to keep your immune system working at its best. You can also pack healthy snack options, water, and a refillable water bottle to bring while you are traveling. Some healthy snack ideas include fruits, even dried fruit, and nuts. Staying up to date with your immunizations is also important while traveling. This will
help prevent the spread of preventable diseases to yourself and others. If you are someone who suffers from anxiety or if you are someone who is prone to travel-induced stress, consider personalized strategies for coping and seek mental health services as needed throughout your travel. Some coping strategies include taking deep breaths, practicing mindfulness and meditation, getting fresh air and sunlight, and completing regular therapy sessions to help with your own mental health. When you are traveling, whether through air or on the ground, washing your hands frequently can also help decrease the spread of preventable diseases or illnesses. Avoiding crowded and enclosed spaces such as rest stops or planes are common places where you can catch a cold, viruses, and more. By packing some alcohol wipes to disinfect the vehicle or plane seat can help. You can also bring travel-size hand sanitizer. You could even go as far as wearing an N95 mask or equivalent when you know you will be around someone who has a cough or is sneezing.
Conclusion
Sometimes when traveling it is hard to stay healthy and prevent illnesses, but you can take an active role to help you and people who around you during your travel. You can stay fit while you sit and perform exercises and stretches while in the vehicle or plane. Staying up to date with vaccines, staying hydrated, choosing healthy snacks you are all great but if you decide not to complete one of these things then you put yourself and others at risk for travel related illnesses. By completing frequent hand washing you help to decrease your risk for preventable illnesses. Even though you are traveling you can take an active step to be healthy and prevent the spread of certain illnesses.
If you have any questions, don’t hesitate to contact Danielle Herndon, Population Health and Wellness national practice leader at dherndon@hilbgroup.com.
All research and clinical material published by Hilb Group is for informational purposes only. Readers are encouraged to confirm the information contained herein with other sources. Patients and consumers should review the information carefully with their professional healthcare provider. The information is not intended to replace medical advice offered by physicians. ©2025 Hilb Group