Staying Healthy While Traveling – Tips from Dr. Kim

Hi everyone,

Since this is my first blog post, I’ll introduce myself – I’ve been a physical therapist for about 5-6 years now and have spent a good amount of time doing travel physical therapy. In between contract work, I’d always take time off to travel the country and the world. Traveling is one of the things I’m passionate about (food and dogs are also on the list of things I love), so it’s  only appropriate that my first blog should be about travel. Here are a couple of helpful tips to keep yourself healthy while you’re on the go:

Pace yourself! Walk as much as you can comfortably! It’s the best way to see things and will keep you moving.

Hydration is key: 

Avoid caffeine and alcohol as much as you can. Obviously at some point you might need a coffee, and those little bottles of wine on the plane are very tempting, but you’ll feel better if you don’t. The process of flying itself is dehydrating. Bring your own water on the plane! You can use a refillable bottle, or buy one after security. The small amount of water that you’ll be served on the plane usually is not enough.



Avoid plane food by bringing your own healthy snacks and meals. Favorite healthy airport options in a pinch to bring on the plane- fruit cup, bars, sandwiches, and salads. Starbucks has a variety of options you can grab quickly (although decidedly not the most delicious). Best option is to pack what you know you like if possible! I always like to bring my favorite bar, an apple or banana and some nuts/trail mix. While on the go, stick to clean food as much as you can. Of course you have to try the local food and obviously not everything is going to be healthy, but shoot for a balance.



Sleep is one of the most difficult aspects to control while traveling. On those overnight flights, try to get as comfortable as you can, bring a pillow of choice, a large scarf or sweater (because those plane blankets, ew!) and again, stay hydrated. It’s annoying when you’re trying to rest and you get those leg cramps and twitches. I like to take a magnesium supplement like Natural Calm to help me relax and reduce muscle cramping. This is something I like to do personally, if you’re interested in trying it you should check with your regular physician first. Then once at your destination, budget your time to include a good night’s sleep! If you need to bring ear plugs and an eye mask, do it!

Try to keep moving: 

3 exercises for your circulation while sitting on the plane: ankle pumps, marches, butt squeezes. Do each of these 10-20x every 30 minutes or so to keep that blood flowing. Stay tuned for more exercises & my full Hotel Room Workout! 

Happy & healthy travels,

– Dr. Kim 

To learn more on Dr. Kim, be sure to visit Meet Our Team!

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