At Move for Better Health, we love seeing our clients heading off on overseas adventures! Whether you’re exploring ancient ruins, hiking through national parks, or wandering the cobblestone streets of Europe, holidays often involve a lot more physical activity than your day-to-day life at home –  and come with a few physical challenges too. Long plane rides, lifting and carrying heavy luggage, and changes to your sleep schedule or time zone can all take a toll on your body. Preparing your body (and mind) before you travel can make a huge difference to your experience –  helping you feel strong, mobile, and resilient while away.

Here’s our quick guide to preparing for your next holiday.

Prepare for Increased Walking and Lifting

Most people walk significantly more while travelling — sometimes clocking up over 20,000 steps a day! Combine that with lifting heavy suitcases, climbing stairs, and getting on and off public transport, and it’s clear your body needs to be ready for the extra load.

Start preparing your body 6-8 weeks before you leave. 

Focus on building lower limb and arm strength. Exercises like squats, step-ups, calf raises, and planks are great for the lower body, while Theraband Rows are excellent for strengthening the muscles used in lifting heavy luggage. If you’re already walking regularly, consider gradually increasing your distance or adding inclines to mimic the conditions you might face overseas. A tailored exercise program from one of our physiotherapists or exercise physiologists can target your personal needs.

Your footwear will be your best friend (or your worst enemy) while travelling! Make sure you have supportive, broken-in walking shoes ready for your trip. If you experience foot pain or have specific foot health needs, a podiatry check-up can ensure you’re well-supported before you go.

Managing Stress and Sleep While Away

Travel can be exciting, but it can also be stressful – from long-haul flights and jet lag to unfamiliar environments and busy schedules.

Managing your mindset is just as important as managing your body. Try to keep some familiar routines, even if it’s just a 5-minute mindfulness exercise in the morning or a short stretch session before bed. Mindfulness, breathing techniques, and flexible planning can help manage travel stress and make your holiday more enjoyable.

Sleep disruption is common, especially when crossing time zones. To support better sleep while travelling:

• Use a sleep mask and earplugs
• Stick to local time as soon as possible
  
• Get plenty of natural light during the day
  
• Avoid excess caffeine and heavy meals late at night
  

If you struggle with sleep issues at home, a consultation with our sleep psychologist before your trip could help you develop a personalised plan.

What If You Injure Yourself While Travelling?

Unfortunately, accidents happen –  even on holidays! Whether it’s a sprained ankle, sore back, or a muscle strain, knowing how to manage minor injuries can help you keep enjoying your trip.

For acute injuries, remember the PEACE protocol:

• Protection: Protect the injured area from further harm
• Elevation: Elevate the injured area to reduce swelling
• Avoid Anti-Inflammatories: These can interfere with healing
  
• Compression: Apply gentle compression to reduce swelling
  
• Education: Learn about your injury and recovery process

For recovery, we recommend LOVE:

• Load: Gradually load the injured area to promote healing
  
• Optimism: Stay positive and focused on recovery
  
• Vascularisation: Support blood flow to aid healing
  
• Exercise: Stay active within your limits to maintain strength and mobility

We also have a blog post on PEACE and LOVE which you can refer to for more detailed advice. Read more here.

What to Pack for Physical Wellness

Aside from your passport and comfy shoes, here are a few wellness essentials our team recommends:

• Stretch bands: lightweight and versatile for hotel room workouts and mobility work
  
• Release balls: perfect for self-massage and tight muscles like tight calves, glutes, or back muscles after long travel days
  
• Hoteeze heat patches: handy for backaches, neck stiffness, or muscle tension
  
• Compression socks: especially useful for long flights
  
• Small first aid kit: packing a small first-aid kit with compression bandages, instant ice packs, and pain relief can be invaluable.
  
• Water bottle: staying hydrated is key for energy and muscle recovery
  
• Sun protection: hat, sunscreen, and sunglasses if you’re heading somewhere sunny

Managing Your Diet While Travelling

Food is one of the best parts of travel! But changing your diet, eating out more often, and experiencing new cuisines can also lead to digestive upsets, fatigue, or feeling “off.”

You don’t need to be overly restrictive to feel good. Focus on balance:

• Stay hydrated, especially when flying or walking long distances
  
• Include fruits, vegetables, and protein with your meals when possible
• Pack some healthy snacks (like nuts, trail mix, or protein bars) for days when options are limited
• Keep alcohol intake moderate

And don’t forget –  movement helps digestion too! Even a short 10-minute walk after meals can help you feel better.

Ready, Set, Travel!

Taking a proactive approach before your holiday can help you make the most of every moment overseas. If you’d like personalised advice on preparing your body, managing stress, or minimising injury risks while travelling, the team at Move for Better Health is here to help.

Book in for a pre-travel consultation with our physiotherapists, exercise physiologists, podiatrists –  and set off on your holiday feeling strong, confident, and well-prepared!

Safe travels!