How to Make the Most of Layovers: Travel Hacks for Staying Healthy and Fit

Alyssa Wallace
Jul 1
2 min read

Layovers can feel like a waste of time, but with the right approach, they can become an opportunity to recharge, stay active, and set the tone for the rest of your journey. Whether your layover is two hours or ten, there are plenty of ways to turn it into a productive and healthy experience.

Why Staying Healthy During Layovers Matters

Traveling, especially long flights, can take a toll on your body. Dehydration, stiff muscles, and poor eating habits can leave you feeling drained. Instead of letting a layover add to the fatigue, use it to refresh your body and mind. Here’s how:

Fitness-Friendly Layover Hacks

Explore Airport Amenities: Many airports are now equipped with fitness spaces, walking paths, and even yoga or meditation rooms. For example, Dallas-Fort Worth International Airport offers yoga studios, while Singapore's Changi Airport has nature trails and walking gardens.
Pack Travel-Friendly Workout Gear: Bring lightweight and portable gear like resistance bands or a jump rope. These tools allow you to fit in a quick workout almost anywhere, whether in an airport lounge or an empty gate area.
Stretch it Out: Long flights can lead to tight muscles and poor circulation. Use your layover to do simple stretches like shoulder rolls, hamstring stretches, and calf raises. Not only will this help you feel better, but it will also reduce the risk of stiffness and soreness.

Nutrition on the Go

Eating well during a layover is crucial to maintaining your energy levels and avoiding the dreaded travel slump.

Choose Smart Snacks: Most airports have healthier options like fruit, nuts, and protein bars. Skip the fast-food chains and look for fresher alternatives to fuel your body properly.
Stay Hydrated: Air travel is incredibly dehydrating, and dehydration can make you feel sluggish. Always carry a reusable water bottle and refill it whenever possible.
Plan Ahead: If your layover is long, consider packing your own snacks from home. This not only saves money but ensures you’ll have healthy options on hand.

Mindset Matters

Layovers are a perfect opportunity to practice mindfulness and reset your mental state.

Take Time to Relax: Use the quiet time to unwind—listen to a podcast, meditate, or read a book.
Visualize Your Destination: Spend a few minutes imagining the adventures and experiences awaiting you. This keeps your energy and excitement high.

Turning Downtime into Uptime

By staying active, nourished, and mindful, layovers can become an integral part of your wellness journey. Instead of feeling like lost hours, they’ll contribute positively to your travel experience.

Learn about the top travel workouts to stay active anywhere in the world here.