Who has time to always eat healthy, exercise regularly, and get plenty of sleep when traveling by motorcycle?

Just about nobody. Even when you’re traveling long-term, staying healthy on the road is tough because there’s already a lot going on. Your days are never the same, so having any sort of a health routine is near-impossible. You eat what’s available, not what’s the healthiest; if you get a good night’s sleep, great, but if you happen to stay at a noisy campsite or hostel, there goes your rest.

However, there are a few tiny changes you can make that’ll boost your health and wellbeing on the road. They aren’t anything huge of life-changing, and that’s why it’s easiet to implement and stck with them.

Here’s a list of hassle-free ways to stay healthy on the road:

Magnesium Supplements

You don’t need to wait for muscle cramps to start taking magnesium – when you’re riding your bike, especially off-road, especially long-distance, your body loses electrolytes even if you hydrate well. Magnesium is one of the most important minerals for muscle contractions and neuromuscular transmission, so take a magnesium supplement each day to keep your body in good shape when you’re stressing it out on a constant basis. Magnesium can also help sleep better, so take it just before going to bed. Still having muscle cramps? Take electrolytes – not just magnesium but also potassium, sodium, and calcium. Add electrolytes to your water when riding in high altitude or hot climates.

Breathing

Helmet time is the perfect time to try out some breathing exercises. Better breathing means better endurance, better sleep, and better energy. ReadBreathby James Nestor orConscious Breathingby Anders Olsson – both books are fascinating in their own right, and learning a few breathing techniques can transform how you feel physically and mentally.

Cold Water

Whether you go full-on Wim Hof Method with a vision to climb Mount Everest in just your shorts someday or just want to boost your immune system, taking cold showers daily (or swimming in spring water creeks, ponds, or rivers) can be a game changer. Traveling by motorcycle is taxing on your immune system, and getting some cold exposure daily can help you stay fighting fit. Just twenty seconds is enough to get started.

Add Fruit and Veg to You Meals

If you make a decision to eat ultra-healthy every single time, you’re likely fail because it’s downright impossible when traveling on a bike. Therewillbe days when you have to rely on roadside eateries or junk food; but what you can do, and what will boost your diet, is deciding to add fresh veg and fruit to your meals as often as possible. You won’t get it perfect every time, but every little bit helps.

Rest

Traveling by motorcycle may seem like a never – ending vacation from the outside, but it’s not a holiday. It’s often exhausting and stressful, and if you don’t rest, you’ll be heading towards a burnout – often in the form of fatigue, common colds, and a general feeling of being run down. Slow down or stop altogether for a few days and spend time in a hammock doing nothing at all to recharge.

Walk

Few of us have the willpower to follow an exercise routine while traveling. It’s certainly possible – there are fitness apps, body weight exercises, and mobile gyms consisting of resistance bands that can help. But how realistic is that? Instead of setting a goal to exercise every single day, set a goal to walk more. When you arrive to a new destination, walk to a local food market instead of riding to a big supermarket for groceries. Leave your bike parked and go on hikes. Better yet, invest in a pair of solid hiking boots and make it a point to explore local walking trails at least once a week.

Beware of Air Con

你旅行的地方疯狂的热,你房租an AirBnB or a hotel room, and turn the air con on full blast…bliss! Or is it? Use air conditioning sparingly – air con extracts moisture from the air, causing your throat and nose to dry up. The result is sore throat and cough, and sometimes, even the symptoms of flu. Go easy with your air con and use it minimally to avoid getting sick.

Pack a First Aid Kit

This one is easy to forget, and you may think you won’t need it…but you will. A first aid kit with some antiseptic spray, Band-Aids, gauze, surgical tape, antibacterial cream, painkillers, Loperamide (Imodium) for diarrhoea, electrolytes, and magnesium supplements should always be at the ready in your panniers – it’ll help you fight sickness on the road.

What helps you stay fit and healthy on the road? Share in the comments below!