How To Stay Healthy Long Term Travel

Traveling long-term can be a thrilling adventure, but it can also wreak havoc on your health if you're not careful. In fact, studies show that up to 70% of travelers experience some form of illness while abroad. To avoid becoming part of this statistic, you need practical strategies to stay healthy without breaking the bank.

Nutrition on a Budget

Eating well is crucial while traveling, especially for long durations. Local markets are the best places to find affordable, fresh food. For instance, in Bangkok, visit the Or Tor Kor Market, known for its clean, high-quality produce, where you can enjoy a meal for about 50-100 baht ($1.50-$3). Stock up on fresh fruits like mangoes and papayas, which cost around 30 baht ($0.90) per kilo.

Another great option is cooking your own meals if your accommodation allows it. In hostels like HI Bangkok, you can find budget-friendly shared kitchens. Purchasing staples such as rice, beans, and seasonal vegetables from local markets can keep your daily food cost below 200 baht ($6). This not only saves money but also ensures you're consuming nutritious meals that your body needs to cope with travel stress.

Stay Active and Explore

Finding ways to stay active is essential while traveling. Instead of relying on taxis or public transport in cities like Barcelona, consider walking or cycling. Rent a bike through the Bicing system for about €2 ($2.20) a day, or enjoy a stroll through Parc de la Ciutadella and its stunning landscapes. Walking not only helps you stay fit but also allows you to discover hidden gems that you might miss otherwise.

If you prefer structured exercise, many cities offer free or inexpensive outdoor fitness classes. For example, in New York City, Central Park frequently hosts free yoga sessions, while in Canggu, Bali, you can join beach runs or surf lessons for around 200,000 IDR ($14). These activities not only keep you in shape but also introduce you to fellow travelers and locals, enriching your travel experience.

Preventive Healthcare Tips

When traveling long-term, preventive healthcare should be your top priority. Ensure you have the necessary vaccinations for your destinations, such as Hepatitis A and Typhoid vaccines for Southeast Asia, which typically cost around $100-$200. Look for clinics like Passport Health, which have locations nationwide across the U.S. and can provide advice based on your travel itinerary.

Don’t forget to pack a well-stocked first-aid kit. Including essentials like band-aids, antiseptic wipes, and over-the-counter medications can save you from high pharmacy bills. Products like Ibuprofen and Imodium generally cost around $3-$5 a pack depending on the country. Always have health insurance that covers overseas emergencies, which can range from $40-$100 per month depending on your age and destination.

Practical Tips for Staying Healthy

Staying healthy while traveling long-term requires some planning and awareness. Here are some practical tips:

• Stay hydrated: Always carry a reusable water bottle. In cities like Tokyo, you can refill your bottle at convenience stores or public fountains for free.
• Practice food safety: When eating street food, choose vendors with a high turnover of customers, indicating freshness. In Hanoi, a bowl of pho can be enjoyed for just 50,000 VND ($2.20) at popular spots like Pho Gia Truyen.
• Get enough sleep: Prioritize rest by booking accommodations with good reviews on noise levels. Hostels like Selina in Medellín offer comfortable, quiet options for about $12 a night.
• Limit alcohol consumption: Save money and maintain health by enjoying local beverages in moderation. A cocktail in a bar in Mexico City can cost upwards of 150 MXN ($8), so consider local non-alcoholic drinks like agua fresca for around 20 MXN ($1).