Whether you’re on-the-go for work or pleasure, protecting your mental and physical wellbeing when you travel is always paramount – although sometimes that is easier said than done.
We spoke to the experts – aka women who travel regularly for business as well as to relax and unwind – to discover their best advice for dealing with jet lag, exercising mindfully and, of course, their favourite holiday indulgences to keep them balanced.
From introducing additional supplements, to manifesting a good quality sleep, and intuitively integrating movement into your everyday routine, here’s all you need to know.
Sheena Bhattessa Founder of Citizen Femme
What are your top tips for recovering from jet-lag?
I always eat according to the destination time zone; it helps to position my mind to the new time. But to be honest, its really about just ploughing through until its time to sleep or pushing through an early wake up! When I am with my kids, then it’s even more about going with the flow, and helping them to adjust.
How do you maintain your fitness regime whilst travelling?
I walk absolutely everywhere. I’m not one to lie on a beach with a book, so I’m all about comfortable shoes and walking or swimming in the ocean. I also love to find a yoga class wherever I go, so I’ll sign up in the hotel or find nearby classes.
What is your ultimate holiday indulgence?
Wine and ice cream, and a massage whenever and as often as I can.
Becki Murray Beauty and Wellness Editor, Citizen Femme
What are your top tips for recovering from jet-lag?
As I mention in our CF team’s guide to jet lag, I always have to jump in the shower after a flight. I’ll either use it as a way to help me power on through the day – having freshly-washed hair always makes me feel more ready to face the world – or I’ll use sleep-inducing products to encourage myself off to sleep. For the latter, it’s always a treat if my hotel room has a bath.
How do you maintain your fitness regime whilst travelling?
On the first day that I arrive in a new location, I love to just get out on a run – it’s my favourite way to explore somewhere I haven’t been before. I started the tradition a few years ago when I had some time to kill in Paris and I’ve kept it up every since. It’s funny how much you can learn about the true heart of somewhere new by lacing up your trainers. Also, it doesn’t feel as much like exercise when I am getting to see all the best tourist hotspots on route.
What is your ultimate holiday indulgence?
I can’t resist a hotel’s signature cocktail and also think holidays are the perfect time to bring out a statement outfit for dinner that you might be slightly afraid to pull-off back home. The more glamorous the better.
Laura Bunting Founder of Wildlife and Yoga Retreats
What are your top tips for recovering from jet lag?
It’s not just about recovering from jet lag; it’s about being prepared and attempting to prevent the exhaustion from catching up with you. My top tip is to make the most of the plane journey by synchronising the flight with your destination’s time zone. For example, I fall asleep the moment a plane starts moving, so when booking flights, I opt for morning arrivals, allowing me to land and embrace day one. If you struggle to sleep during flights or land feeling exhausted, choosing a flight that arrives in the evening and booking accommodation for the first night near the airport could help you get a good night’s sleep to wake up feeling fresh.
How do you maintain your fitness regime whilst travelling?
As a yoga teacher, I love attending yoga classes whilst travelling – any style, any place. I have even tried classes in different languages, such as a hot yoga session taught in German while visiting Austria. This class was incredibly meditative as I moved through the poses, observing those around me rather than focusing on listening.
What is your ultimate holiday indulgence?
I live a simple life in Kenya, which I love and wouldn’t change. We are spoiled with breathtaking landscapes teeming with wild and wonderful animals. However, indulgences like an active social life, shopping sprees, yoga classes and dining out aren’t readily available. That’s why, during my holidays, I seize the opportunity to treat myself fully. Daily yoga classes have become essential in my holiday checklist, along with updating my wardrobe to return home with new outfits and exploring new restaurants. As long as I keep it within budget, I relish all these indulgences before returning to the serenity of home in the wilderness. It’s a perfect balance, savouring the best of both worlds.
Lottie Anderson Founder of Bondi Rise Reformer Pilates
What are your top tips for recovering from jet-lag?
Having travelled between Australia and the UK for several years I have tried everything! But the tip that works best for me is the minute you step on the plane adjust your time and mentality to think you’re in the time zone of the country you are travelling to. Take eye masks and ear plugs so if you need to sleep on the plane, you can switch off as best as you can. And the minute you land, try not to fall asleep in the middle of the day. Keep yourself busy and stay awake! The other thing is to implement a morning routine, so wake up at your normal time, go for a walk, grab a coffee and that will help trick your body into thinking it’s over the jet lag.
How do you maintain your fitness regime whilst travelling?
I have a lightweight travel Pilates mat which I take with me on holiday. I aim to do a really short Pilates video from the Bondi Rise online platform every few days. I absolutely love rolling my mat out in the morning before it gets too hot, and just moving my body before my morning coffee. It always sets me up for the day of exploring, relaxing, eating and sunbathing.
What is your ultimate holiday indulgence?
I am all about balance, so my ultimate holiday indulgence is having a spicy margarita or Aperol Spritz overlooking a beautiful view, or drinking it by the pool.
Alicia Rountree Founder of Alicia Swim
What are your top tips for recovering from jet-lag?
If you are going somewhere tropical, jump in the sea as soon as you arrive. That will revitalise you and eradicate your jet lag straight away.
How do you maintain your fitness regime whilst travelling?
I’d say my regime is more slow-paced on holiday, but I do try to fit in a yoga session or a hike. It needs to be something not high intensity and pleasurable depending on where I’m travelling to.
What is your ultimate holiday indulgence?
Bellinis and chocolate cake!
Jessica Sepel Founder of JSHealth supplements
What are your top tips for recovering from jet-lag?
I take melatonin and a vitamin sleep formula during the flight and the first three nights after arrival. I drink two litres of water on the plane, with vitality drinks containing vitamin C, antioxidants, and collagen for hydration and energy. I am strict about having no alcohol on the plane and the first night of arrival too. I also avoid all refined sugars during travel.
How do you maintain your fitness regime whilst travelling?
I use our JSHealth app for a 15-20 minute workout daily. It features workouts from Australia’s top trainers. I mix between yoga, pilates, and HIIT.
What is your ultimate holiday indulgence?
Gelato, always! Specifically pistachio or hazelnut. My philosophy is all about balance and indulgence is part of that – keeping moderation and mindfulness in mind.
Rhian Stephenson Founder of Artah
What are your top tips for recovering from jet-lag?
Firstly, exercising can help shift your body clock so I always ensure that I get some movement in. If I’ve just arrived somewhere and it’s the evening, go for weights. If it’s early afternoon or morning, go for cardio to help boost your energy and stay awake. Secondly, I always take a natural sleep tonic in the evening to help get my body into a good sleep rhythm. I use our Artah Deep Sleep, which helps sleep onset and duration but doesn’t cause drowsiness. Cold showers are also a great way to reset the body clock and help naturally stimulate the nervous system without overdoing it with caffeine.
How do you maintain your fitness regime whilst travelling?
I take a resistance band and loop with me when I travel, which means I can create a ton of different resistance workouts if there’s no gym onsite, and I also do a lot of short, bodyweight HIIT. I love working out, so I never see it as a chore. My energy, mood, and digestion are always better when I train – all important for feeling great on holiday!
What is your ultimate holiday indulgence?
I love the breakfast buffets – it’s the thing I look forward to most. Other than that, I would say that I have more alcohol on holiday. I don’t drink much at all at home (with a business and two babies). When I’m on holiday and can rest more, I’ll probably go for a cocktail or wine as my indulgence, so I can enjoy it more without the side effects.
Anna Laub Founder and Creative Director of PRISM and PRISM²
What are your top tips for recovering from jet-lag?
Sleep and tons of water is my main advice. I get onto the new time zone as quickly as possible too – normally within one day if I can.
How do you maintain your fitness regime whilst travelling?
I use glo.com it’s an online yoga studio you can do anywhere. I also, of course, take my PRISM² multifunctional pieces everywhere with me: to work out in, swim in, or wear as underwear and base layers.
What is your ultimate holiday indulgence?
A massage, sunbathing, and drinking fresh juice.
Louisa Drake
What are your top tips for recovering from jet-lag?
A good night’s uninterrupted sleep helps us feel the best version of ourselves. So I prioritise sleep in the night’s leading up to a flight. I also always bring sleep supports like an eye mask and noise cancelling headphones, which are great for the plane. If you need to wake or stay up later in a new time zone, getting outside in the sunshine can wake up your body and reduce the release of melatonin hormones that make you sleepy.
How do you maintain your fitness regime whilst travelling?
Exercise and movement is part of my life, and I’ve learnt how to fit it into my life, without being stuck in a gym. I always travel with the LDM Total Workout Kit, as it’s lightweight and portable, giving me the freedom to train. I do a mix of my own workouts via LDM On Demand workouts, join a live-streamed class, or create my own routine. When on holiday I have an interest in trying new activities. Staying active can be as simple as making an effort to walk and explore, sign up for a walking tour, opting to ride a bike through a new city, or even hiking or surfing.
What is your ultimate holiday indulgence?
It’s a combination of food, lie-ins, and having a free schedule!
Lucy Goff Founder of LYMA
What are your top tips for recovering from jet-lag?
For years jet lag wrecked my sleep, concentration, and left me feeling bloated. Then, I started taking supplements. Our LYMA supplement acts as a powerful anti-inflammatory which is effective at helping the body adjust to a new schedule and reduce cellular stress.
How do you maintain your fitness regime whilst travelling?
I wish I was one of those people who love exercise, but I’m yet to feel the buzz. Having said that, I realise the importance of making sure I incorporate exercise where I can into my daily routine. When I’m travelling for work, and get back to my hotel each evening, I put my headphones on and run up and down the emergency stairs for 15 minutes. It’s my James Bond moment!
What is your ultimate holiday indulgence?
I indulge on every level on holiday, immersing myself in the joy of getting away from it all. For me, the Maldives is magical: looking out onto nothing but the bluest sea, the softest sand, and indulging in the most delicious, freshest food that I don’t have to stand and cook.
Lead image: Alicia Rountree
We may earn a commission if you buy something from any affiliate links on our site.
Any Questions or Tips to add?