How to maintain your exercise and wellness habits while you travel with apps and technology

Traveling is exciting and rewarding, but getting out of your usual routine and surroundings can also be stressful. By using a few apps, videos, and other devices, you can avoid a lot of the discomforts and anxieties that can arise when you’re on the go. Here’s how to maintain healthy habits to beat stress while traveling, while enjoying every minute of your vacation.

Take some time for fitness

For many people, taking a few minutes to stretch or get their heart rate up can make the day more relaxing and enjoyable. After all, exercise is an amazing way to help manage stress. Here are some ways to make time to exercise on the go.


For starters, follow home workouts that don’t require equipment. For example, this full body HIIT workout from MadFit doesn’t require any equipment or jumping, so it’s also possible to do it in an apartment or hotel. Just turn on your phone or tablet and get moving.

Then you can go to a local class or gym with the help of an app. For example, ClassPass provides access to fitness classes and gyms around the world. Everything from cycling and rock climbing lessons to Pilates is on the app, so you’re likely to find an activity you love nearby. Plus, it’s a fun way to explore a new gym or learn with another instructor.

To download: Class Pass for iOS | android (Subscription required, free trial available)

Stretch while you travel

It’s easy to feel cramped and uncomfortable after sitting in a car or airplane for several hours. Fortunately, a few simple movements can help relieve these common discomforts. These little stretches can help you feel more comfortable and relaxed when you’re on the go, even when you don’t have a lot of room to move around.

daily burn

This Daily Burn video shows some stretches you can do on an airplane without annoying other people in your row. Stretch your neck, twist your ankles and stretch your spine a bit. These are also great stretches anytime you’ve been sitting down for a while, so it’s a good video to bookmark.

Yoga with Adrienne

Even though you can’t get on a plane with a downward-facing dog, this Yoga routine with Adriene is well suited for airplane seats. Discreet but useful, these exercises will bring movement to your neck, shoulders and upper back. Breathing exercises help you relax even more.

Freedom Physiotherapy Services

Follow Rachel to learn some upper body stretches that are the perfect antidote to those long car rides. Gentle stretches for the neck, mid-back, and shoulders provide relief.

Lindywell, Pilates + Balanced Lifestyle by Robin Long

Passengers on long car journeys will appreciate this Pilates-based stretching series. Help open up your spine and hips with these simple exercises you can do almost anywhere. They’re great if you’re dealing with muscle strain after sitting for long periods of time.

Manage jet lag

Traveling across multiple time zones can leave you feeling exhausted and groggy. However, you can help ease the symptoms of jet lag by staying hydrated and sleeping on the plane, according to the Mayo Clinic. Here’s how to make both of those tasks a little easier, even when you’re on a particularly long flight.

To make sure you drink enough water, use a hydration app such as Plant Nanny or Water Reminder. It’s a fun way to challenge yourself to hit those hydration goals.

Next, consider using some of the best headphones for sleeping to block out sounds from loud passengers and other distractions. Super comfortable and designed for rest, some of these models (like the Hearprotek Sleep headphones) also have noise-canceling functions. With the right pair of headphones, you can set the stage for a more relaxed flight.

Finally, a sleep mask can do wonders for increasing your chances of sleeping on a plane. For an even more luxurious experience, consider a smart sleep mask like the Glo to Sleep Advanced Sleep Therapy Mask, which uses soft dimming lights to help you relax.

With a bottle of water, headphones and a sleep mask, you can rest easier during your flight and help alleviate some of the harsher effects of jet lag.

Prepare for successful sleep

If you find it difficult to sleep well in an unfamiliar space, let technology help you. Play some soothing YouTube videos on your phone or tablet to relax your body and mind after a long day of travel. It’s a simple way to wind down after sightseeing or other travel activities, as well as making your hotel, hostel, or other new space feel more like home.

city ​​of hope

First, do some breathing exercises to relax before bed. The simple instructions and beautiful nature scenes in this City of Hope video are particularly soothing. Enjoy soothing music and guided visualization exercises as you let the stresses of the day melt away and focus on your breathing.


Then follow a guided sleep meditation from Goodful. You will follow gentle instructions to release feelings of tension and anxiety from your body. The soothing storytelling and the invitation to let it all go are especially enjoyable after a long, exhausting day.

Finally, try bringing along a portable white noise machine or listen to audio from some of the best white noise apps to create a soothing soundscape for your hotel room or Airbnb. With a huge selection of sounds to choose from, apps like sleep sounds and myNoise make it easy to drift wherever you are.

Make traveling less stressful with apps, videos and gadgets

Navigating new areas, spending long hours in a car or plane, and dealing with unexpected delays or other challenges can make even the most relaxing travel plans a little stressful. Fortunately, with the help of a few apps, videos, and other gadgets, you can overcome many common travel pressures. Create a comfortable environment, take a minute to breathe and relax, and even find ways to sneak in a workout or stretch. In no time, you’ll be in the right frame of mind to fully enjoy your travels.

About Shirley A. Tamayo

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