How to Improve Your Health While Traveling the World

9 simple tips from years of travel — no gym needed.

As a fitness expert for Men’s Health, GQ, and Esquire — and after living out of a tiny suitcase while traveling the world for the past 19 months and counting — I’ve learned a few tips to live a healthy life while on the road.

Here are the nine best tips I learned after many years of travel that can help you without having to go to the gym. They’ll help you stay healthy and happy on your next trip abroad and might even make you healthier than you ever were at home.

When traveling, sleep is the absolute best form of recovery, especially as you’re going from city to city and bed to bed. And after sleeping on over 20 different mattresses since I left the US, I figured out a thing or two about getting good rest.

When traveling, bring earplugs, a sleep mask, and even a pillow (if necessary). Make sure you have access to a good, clean bed and that your bedroom isn’t facing a busy street.

If you’re booking on Airbnb, ask the host questions about the bedroom. I always ask if they have blackout curtains or some kind of room-darkening shades, and I read the reviews closely and see what people say about the bed.

Fact: Your stress-response system is key to your health. Stresses like lifting weights or playing sports are balanced by recoveries like nutrition and sleep — if you screw up that balance, however, you’ll feel bad, get sick, or get hurt.

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