Traveling around the world exposes you to many things like exotic foods, different cultures, and beautiful landscapes. And new germs and diseases.

Many of us live in the Western world where polio, measles, and diphtheria are virtually nonexistent because of vaccines.

Unfortunately, that's not the case for most developing countries where people still suffer from vaccine-treatable diseases and proper sanitation and access to clean water.

If you're heading overseas, it's important to determine if you need any travel-related vaccines before you board your plane.

Some vaccines, like Yellow Fever, are required for entrance into certain countries, but the decision to get vaccinated is totally up to you. I'm not a doctor, so it's best to talk with your physician or travel doc to determine your risk.

Common Travel Vaccines

MMR

The measles-mumps-rubella (MMR) vaccine is a routine vaccine that individuals receive as children, but it's especially important for travel.

While measles has been declared eliminated from the U.S. since 2000, over 20 million people are diagnosed with measles every year around the world, including Europe.

In 2014 over 600 cases of measles were reported in the U.S. Most of those cases were traced back to an outbreak in the Philippines and brought back to the US through unvaccinated travelers.

The MMR vaccine is a two-shot series usually given during your childhood. The first shot is received between 12-15 months and the second between four to six years of age.

Yellow Fever

Yellow Fever is a disease found in mostly South America and Africa caused by a virus that is spread through mosquito bites.

Symptoms of the illness develop typically in three to six days and include fever, chills, headache, and muscle aches. About 15% of the cases develop into a serious illness that can lead to shock, bleeding, and organ failure.

The Yellow Fever vaccine is a single live, weakened virus shot given to people between nine months and 59 years of age traveling to or living in areas where yellow fever is known to be a risk. The vaccine lasts for about 10 years.

After receiving your yellow fever vaccine you'll receive a yellow booklet that serves as your proof of vaccination. This is known as your "International Certificate of Vaccination or Prophylaxis (ICVP)."

You should carry this in your passport as you'll need this to enter certain countries or you could be denied entrance or detained for up to six days to make sure you are not infected.

Typhoid

Typhoid fever is a serious disease spread by contaminated food and water commonly found throughout the developing world.

Symptoms include high fevers, stomach pains, loss of appetite, and weakness. There are over 22 million cases of typhoid fever worldwide every year that lead to about 200,000 deaths.

The typhoid vaccine comes in two forms: either a shot or a pill. The shot lasts for about two years while the pill lasts for about five years.

Both forms of vaccines are only about 50-80% effective, so you still need to be careful about what you put into your mouth.

Hepatitis A

Hepatitis A, or Hep A, is another food- and water-borne disease that leads to liver disease. It can also be spread through the hands of a person with Hep A.

Symptoms of the disease include sudden onset of fever, nausea, vomiting, jaundice, and other similar flu-like symptoms.

It is possible for some people to have no symptoms too. Most people recover from Hep A with no long-term liver damage.

Hep A is commonly found in developing countries, especially rural areas. The Hep A vaccine is given as two doses about six to 12 months apart.

In the U.S., the vaccine has been a routine childhood vaccine since 2005. Those of us born before 2005 should probably consult with our doctors to decide if the Hep A vaccine is needed.

Japanese Encephalitis

Japanese encephalitis (JE) is a mosquito-borne disease commonly found in Southeast Asia.

Symptoms start to show in about five to 15 days and include fever, vomiting, confusion, and headache. If medical attention is not sought immediately, swelling around the brain and coma can occur possibly leading to death.

While your chances of getting JE are rare, your risk increases if you're traveling to rural areas in Asia, you plan to be outside often, and you are traveling during high mosquito season (usually summer and fall, but year-round for tropical and subtropical regions).

The JE vaccine is a two-dose vaccine given within a 30-day window that is effective for 10 years. You should schedule your appointments so the last dose is at least 10 days before your trip.

It's best to talk with your doctor about the JE vaccine as not all travelers will need the vaccine.

It is commonly recommended for travelers who plan to spend a minimum of one month in an endemic area during the JE virus transmission season. For a map of risk zones, see the CDC map.

Rabies

The Rabies vaccine is not just for chance animal encounters. It is sometimes given to travelers who spend a great deal of their time working with wild or domestic animals, like a veterinarian or wildlife professional.

Rabies is a deadly disease caused by a virus spread through the saliva of an infected animal. The rabies virus is found throughout the world with the exception of Antarctic.

Rabies is usually transmitted to people from bites or scratches from infected dogs, bats, raccoons, and other animals. Rabies affects the central nervous system leading to brain disease and death. There is no cure.

The chances you need the rabies vaccine are slim, unless you plan to work or volunteer with animals on the road. The rabies vaccine is a three-shot series with a shot given on day 1, day 7 and day 21 or 28.

Prevention is key on the road whether you receive the vaccine or not. It's best to avoid touching all animals including the cute dog at your hostel. Trust me, I struggle with this myself.

If an animal bites you, seek medical attention immediately.

Other Vaccines and Travel Meds

There are other travel and routine vaccinations that you might need before embarking on your trip.

Check with your doctor (many doctors have online patient portals where you should be able to print your previous immunizations) to see what you may need to help keep you healthy on the road.

Common routine vaccines include Hepatitis B, DTap, Meningococcal (especially important if you are spending an extended time in Africa), Hib, MMR, and Polio among others.

If you are unsure if you should vaccinate or not, I urge you to consult with a medical professional. Just like any medication, vaccines do have side effects, most of which are very rare.

Malaria is another common mosquito-borne disease is found in primarily tropical regions of the world.

For more information on Malaria, head over to my recent article on the topic. And, as you might have guessed by not, there are many other mosquito-borne diseases so make sure DEET is on your packing list!

Where to Get Vaccinated

You should be able to get most of these vaccines at your regular doctor's office.

However, some travel vaccines, like Yellow Fever and Japanese Encephalitis, might only be available through specific travel clinics.

Many universities and public health clinics offer travel vaccines and consultations at discounted prices compared to private travel clinics or your doctor's office.

When I first received most of my travel vaccines in 2010 for travel, I had to pay over $500 out-of-pocket because my health insurance did not cover them.

Thankfully, with the Affordable Care Act (ACA), many vaccines are covered under preventive care and thus are free or a minimal fee (Yellow Fever and JE will most likely not).

Travelers from countries other than the United States should check with their medical professionals about the availability of vaccines and related costs.

As a public health professional and frequent traveler and soon-to-be expat, prevention goes a long way in keeping you healthy on the road. This includes vaccines.

While the chances of you getting any of these diseases are relatively rare, they do happen. No one wants to spend their vacation hooked up to IVs in the hospital.

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Disclaimer: I am not a doctor. Please consult with a medical professional about your travels and health risks abroad.

Jet lag, we've all been there. You return from a fantastic trip, ready to dive back into your routine, only to find yourself battling the disorienting effects of jet lag. It's like a cruel reminder that you're back to reality. We all have ways of dealing with and attempting to beat jet lag. Some of us handle it better than others. I, for one, am not in the "handle it well" camp. 

After a three-week adventure in Eastern Europe last spring, I returned home with the worst jet lag I've experienced in years. For a whole week, I woke up in the dead of night, disoriented and unsure of my surroundings despite being in the comfort of my bed.

While roaming the globe searching for new adventures is a fantastic experience, jet lag is inevitable no matter what time zone you visit. Thankfully, there are many ways to help negate the symptoms of jet lag, and be ready to explore as soon as you hit the tarmac. It's time to beat jet lag!

Jet Lag Tips

1. Leave Home Rested

Flying is a stressful part of travel. Suppose you leave packing to the last minute and stay out late the night before an early flight. In that case, you'll likely not be as healthy for the first few days of your trip, leaving you more susceptible to illness on the road. Pack early and focus on getting enough sleep before arriving at the airport.

2. Sleep On the Airplane

Let's face it: sleeping on a plane is no easy feat. The cramped seating in economy, the chorus of crying babies, and the occasional turbulence can make it seem like a distant dream. But fear not; with a few small items in your carry-on, your chances of getting a few hours of shuteye are not just possible but highly likely.

Earplugs and an eye mask can help you sleep on a noisy and bright plane. Many airlines offer small blankets and pillows on transatlantic flights. However, if they don't, consider bringing a neck pillow and using a sarong or towel as a blanket.

3. Exercise

Several research studies have suggested that exercise can help with time-change adjustments and speed up your body's return to its regular internal body clock. One study suggests that you should exercise around the same time you usually would at home.

For instance, if you're used to running five miles in New York City at 8 a.m. every morning, you can adjust your routine in London. Try to run at 8 a.m. local time. This advice applies to any exercise you prefer. The important thing is to get outside and move.

4. Go To Bed at the Local Bedtime

Once on the ground, you might be tempted to go to bed, but you should jump right into exploring your new city. Going to bed early means you'll be wide awake in the middle of the night with nothing to do.

If you must, take a short nap and then head out to explore the remaining part of the day. After dinner, walk around the neighborhood to help keep you awake longer. Jet lag hates fresh air and walking.

A pro tip is to call the hotel before you get there to ensure they have the right mattress firmness you're used to at home. This is crucial to get a good night's sleep.

5. Use a Natural Supplement to Help You Sleep Better

Melatonin is a natural hormone your body produces to help regulate your natural sleep-wake cycle. During the night, your melatonin rises to a peak overnight and then falls in the morning.

Melatonin supplement pills can be purchased at any health food store. Some frequent flyers suggest taking melatonin after dark on the day you fly and for several days afterward.

Valerian root, another widely used supplement, functions similarly to melatonin to regulate sleep.

6. Stay Hydrated and Eat Healthily

Drink lots of water before, during, and after your flight to stay hydrated. You might want to indulge in a glass of wine or beer on your flight, but alcohol and caffeine can disrupt your sleep and lead to dehydration. On the day of your flight, eat light and healthy meals. Avoid anything super dense and full of carbs and fat.

While you can't entirely avoid jet lag while traveling through multiple time zones, you can reduce its symptoms with these tips, including exploring the potential benefits of red light therapy for sleep and circadian rhythm regulation. Everyone's body is unique, so what helps your friend might not be the best solution for you. However, getting enough rest is a reliable and proven strategy to beat jet lag.

As the year draws to an end, the sun graces us less and less with its presence. The end of daylight savings tends to trigger seasonal affective disorder, otherwise known by the apt acronym of "SAD."

As the world darkens around us, SAD is a genuine threat that will affect scores of people across the Northern Hemisphere during the winter months in varying degrees of intensity.

For some, it leads to a debilitating depression that brings a need to seek professional help. For those unable to attend in-person sessions, online therapy with insurance coverage has become an accessible way to get professional help during these challenging months.

Others are affected in a much milder manner, left feeling listless, grumpy, and lacking energy. It's not nearly as bad, but it's upsetting nonetheless.

This disorder is triggered by a lack of sunlight in winter, which affects melatonin and serotonin levels in people's systems. These hormones control the part of our brain that presides over our appetite, mood, and sleep, otherwise known as our circadian rhythms.

Coming from a country that boasts around ten hours of daylight in the middle of winter, I was shocked by how much the lack of sunlight affected my system. I struggled to get out of bed every morning, didn't want to eat, and was generally quite down.

As this experience was new to me, I didn't know how to combat the symptoms of my "winter blues." Consequently, those few dark months were a struggle. However - we live, we learn. No winter blues for me this season. This is how I will fight it off.

Tips for Managing Seasonal Affective Disorder

1. Take Advantage of What Daylight You Do Have

One of the most obvious solutions could also be the most effective: get out in the daylight for a full 20 minutes. If you work throughout the day, take a break while it's still light and have lunch outside to help counter seasonal affective disorder.

Alternatively, go for a walk. Don't spend your days off mulling about the house - do all that is humanely possible to soak up as much Vitamin D as you can when you can.

2. Exercise and Eat Well

You would think that exercise is another no-brainer. Yet, I neglected to make it a priority last winter, and I know it had a massive impact on my general well-being.

Winter's the perfect time to execute an exercise plan as you hide your body in layers of clothes. Download an exercise app for home workouts or join a gym. If you time it right, you'll emerge from your cocoon of sweaters, coats, and scarves in six months as a beautiful, toned butterfly.

3. Write Down How You're Feeling

This has always worked well for me when I'm feeling down. If I can't verbalize my emotions, I write about them. I filled out a whole journal last winter, although I'm not entirely sure whether I should consider this an achievement! Regardless, it's cathartic, and I always feel much better after doing it.

4. Use a Dawn Simulating Alarm Clock

I haven't tried this, but I heard fantastic things from others. These alarm clocks wake you with a gradually brightening 30-minute "sunrise." It's supposed to regulate your sleep cycle, with you getting out of bed feeling refreshed. They feature a 30-minute "sunset" that works oppositely - lulling you to sleep.

Those with more severe SAD symptoms can use these on top of a lightbox, a clinically proven treatment for the disorder.

5. Go on an Adventure

The prospect of travel always boosts my spirits. Ideally, you'd want to go somewhere warm. If this option isn't available, take a few days off to explore a nearby state, country, or even your backyard.

Is there something you've always wanted to see or do in your city? Now is the time to do it. Sling a backpack over your shoulder, get out there, and immerse yourself in the world.

See also: Reasons To Visit Australia in Winter

6. Look for the Joy in the Winter Season

Weather aside, there are a lot of positives to winter in the Northern Hemisphere. Cozy nights in with a good book, a thick blanket, and a steaming mug of hot chocolate. Glühwein (mulled wine) or hot cider in a pub or by an outdoor fire.

Winter clothes are so much preferable to any summer wardrobe. Imagine tromping around your house in big slippers (or Ugg boots, if you're an Aussie like me), flannelette pajamas, and the fluffiest dressing gowns.

Watching The Holiday and Bridget Jones's Diary on repeat. Snow, if you're lucky enough to live in an area where this happens. Christmas!

People tend to whine and moan about winter, but it's a special season. If winter truly isn't your thing - at the very least, it is only three months of the year. The days will get longer before you know it, daylight savings will return, and soon enough, another summer will be just around the corner.

Some people are allergic to gluten. Others must steer clear of peanuts for fear of going into anaphylactic shock.

I'm lucky. My allergies are tame compared to others, and they won't kill me (I hope).

Yet, they are debilitating in their own way, and they affect how I travel.

Years ago, after having problems breathing, I went to see an immunologist.

He declared me to be allergic to dust, pollen, and grass. All three of these things are, as you can imagine, basically inescapable in life.

How does this affect how I travel?

Depending on where I am (and interestingly enough, it's at its worse in my native country of Australia), I get sneezy, my throat swells, my glands ache, and I'm rendered utterly exhausted.

Some days I'm so severely affected by these symptoms that I can barely muster the energy to do anything.

It's frustrating - I hate wasting days on the road.

I've had operations on my sinus and have tried every conventional medicine under the sun.

Nothing worked, and I was told it was just something I would have to live with.

To hell with that, I say!

Over the years, I have trialed some less-conventional methods to keep my sinuses as clear as possible so that I can take full advantage of my time spent traveling.

I'm no health expert by any means.

However, these are some of the methods I use when traveling, and they may go a little way in helping you too.

1.Indulge in Hot Drinks (With an Added Extra)

There are reportedly many health benefits to the drinking of Apple Cider Vinegar.

A spoonful of ACV in a cup of hot water consumed morning and night can help to reduce symptoms of hay fever and allergies.

Of course, lugging around a glass bottle of AVC could prove to be a huge pain when traveling.

Take a smaller bottle or consider an alternative option.

If you're a tea-drinker, you might be interested in nettle tea.

Nettle Leaf is an all-round winner as far as antihistamines are concerned, and a cup a day may go some way towards taming seasonal allergies.

2. Use a Neti Pot

I've personally used varying versions of Neti Pots for years.

You boil water, fill the pot, and add a saline solution such as Himalayan or sea salt.

This is then used for flushing out your sinuses, which clears the passages of dirt, toxins, and excess mucus.

Although it sounds disgusting, I've rarely caught colds, and I've not had the flu since I started using a Neti Pot.

There too, is a noticeable difference to the strength of my allergies.

A word of advice - don't do any yoga straight after nasal cleansing - stick to activities that will keep you sitting/standing upright.

3. Essential Oils - As Essential as the Name Suggests

It's easy enough to carry around a small container of essential oil when traveling, which will help soothe allergic symptoms when they strike you.

Lavender Essential Oil is a natural antihistamine. At home, a couple of drops in a bath can do wonders for sinus headaches or to induce sleep.

On the road, rub a few drops between your hands and inhale deeply through your nostrils.

As Lavender is a mild EO, you should be able to use it topically (meaning apply it to your skin).

Rubbing a dab onto your chest or head can be useful in providing allergy relief.

Peppermint is another go-to EO that can help treat allergic reactions.

It has anti-inflammatory properties and can be used to help improve breathing. One drop to the base of your neck or a drop of diluted oil around your nostrils can help soothe inflammation.

Don't forget to patch test oils and creams on a small area of skin 24 hours before applying, especially if yours is particularly sensitive.

Another option is to dilute the EO's with a carrier oil such as coconut or jojoba oil.

4. Don't Waste Tissues, Carry a Handkerchief

No matter what you do, you're probably going to find that there are days when your nose won't stop streaming, or you'll suffer continually from surprise sneeze attacks.

I find tissues to be hugely wasteful and disgusting to carry around. I deal with this by having a hanky (handkerchief) on me, wherever I go.

My favorites are those designed and made by Canadian company TSHU.

Traveling with allergies can be utterly debilitating - trust me, I understand.

However, these methods will hopefully go a little way towards easing your symptoms while you're on the road.

If you’re about to embark on your first round-the-world trip or perhaps you’ve backpacked throughout Europe already, chances are you will or have stayed in a hostel.

Hostels around the world vary from super cheap and dirty in Latin America to spotless and minimalistic in Scandinavia.

No matter what the conditions are like, hostels are a great way to meet new friends, sleep off a massive hangover, or just a great way to save some money for more important things like beer and street food.

Just watch out because you might pick up something other than new friends or possibly a love interest while staying in hostels.

Hostels are often large and see a constant stream of people moving in and out of the beds in a short amount of time. As a result, hostels can be germ factories and no one wants to be sick while traveling.

Let’s look at a few easy things that you can do to help you stay healthy while staying in hostels along your journey around the world.

1. Sleep

I know what you’re thinking. Who sleeps in a hostel?

However, sleep is one of the most important things you can do for your health. While you’re sleeping your body is healing and repairing your heart and blood vessels and your brain is forming new pathways to help you learn and remember information.

However, sleeping in a 12-person dorm room is not easy. People wander in drunk at all hours, they snore, and they may even bring a new “friend” home for some late night fun.

Invest in a good pair of earplugs and eye mask and consider taking a nap when all your roommates are out for the day.

Still can’t get a good night of sleep? Herbal supplements like valerian root or melatonin can really help you fall asleep faster and stay asleep throughout the night.

2. Wash Your Hands

You probably learned this in preschool, but washing your hands is one of the best disease prevention methods you can do.

Germs are everywhere and when you’re in close quarters with people from every corner of the globe, it’s easy to come into contact with new strains of viruses and bacteria that your immune system has not been exposed to before.

Combine that with a lack of sleep and lots of partying and you’re bound to develop a few sniffles here and there. Bacteria can live everywhere, but common places to pick up germs include door handles, the kitchen, and bathrooms.

Always wash your hands and carry hand sanitizer, as some hostels will run out of soap.

3. Drink Lots of Water

Stay hydrated. And that means with water and not beer. Your body is comprised primarily of water which means you need to stay hydrated to balance the water and electrolytes in your body that determines much of how your body systems function, including your nerves and muscles.

Many nutritionists recommend drinking half your body weight in ounces every day.

If you’re in a hot and humid country it’s especially important to stay hydrated with water throughout the day and night.

Your urine should be a pale or straw yellow. If your urine is a deep yellow, drink more water!

4. Check For Bug Beds

Bed bugs are a traveler’s worst nightmare! While you can’t predict where, if ever, you’ll find them, you can certainly take precautions against them.

Bed bugs are tiny, 6-legged flightless blood sucking insects that will definitely put a damper on your trip.

Bed bugs love to hide in little crevices and especially find mattresses a great place to live. They are nocturnal so don’t expect to see them during the daylight hours, but you’ll definitely meet them during the night.

One of the first things you should do when checking into your hostel is check your dorm bed for signs of bed bugs.

Check along the mattress seams, behind headboards, along the baseboards and along wall junctions for signs of bed bugs. Look for dead bugs or their fecal spots, which look like little black spots.

Bed bugs love hitching rides in your bags so if you happen to discover bed bugs during your stay, make sure to wash everything in hot water and dry in a dryer if you have access to one.

5. Practice Safe Sex

Let’s face it. Along your travels, you might meet that special someone that you want to take home for the midnight tango. Remember to use protection. No one wants to go home early because of STDs or pregnancy. It’s not rocket science!

Hostels can be a frightening place filled germs, blood sucking mini-monsters, and lots of late nights with no sleep, but they can also be home to some of your greatest travel memories.

Just remember these five tips and you’ll be healthy and ready for your next great adventure.

When traveling around the world, chances are gyms are not in your immediate thoughts. You'd rather spend your days exploring ancient temples, beautiful white sand beaches, and the quaint cobblestone streets of Europe. Who wants to spend their days sweaty in the gym, staring at a rack of dumbbells or a generic treadmill?

As much as you want to spend your days relaxing and exploring, exercise is essential for your physical and mental health.

Exercise has many health benefits, including weight loss, decreasing the risk of developing diseases like cardiovascular disease, and improving mood.

While I'm not saying you should immediately put down that delicious chocolate croissant and run to the closest gym, I recommend blocking out at least 30 minutes daily to exercise.

Exercise can range from yoga, running, and weightlifting to walking around and sightseeing. The best part? You don't need a gym to exercise!

I've worked with many clients who would use the excuse of "I can't get to the gym" not to do their workouts. I call bullsh*t every time.

You can exercise anywhere. In a hostel. On the beach. Anywhere! So now you have no more excuses not to work out on your trip around the world.

It's a common misnomer that you need weights to do strength training. While dumbbells, barbells, and squat bars are necessary for some exercises, your body weight is the best piece of equipment you have.

Using your body weight, you can quickly get a full-body workout on the road without equipment. Consider adding the best pre-workouts for an energy boost.

The Workout

Burpees

Burpees are the ultimate bodyweight exercise that everyone loves to hate. People hate them because they are hard, but they're also practical. Burpees are equipment-free exercises that work your whole body and are also intense cardiovascular exercises.

How to Do a Burpee: Start standing with your feet hip-width apart. Lower your body into a squatting position and place your hands on the floor in front of you. Step or jump both feet back until you're in a push-up position. Complete a push-up. Jump your feet back to their original position, stand up, and then jump into the air with your arms above your head.

Wall Sit

You'll need a wall for this exercise. Wall sits are a great way to work your quadriceps and hamstrings while on the road. Wall sits aren't complicated; they are just painful. Be prepared for some shaking and crying.

How to do a wall sit: Find a wall and slowly slide your back down until your thighs are parallel to the ground, almost like you're sitting in a chair. Ensure your knees are directly above the ankles and your back is pushed back straight against the wall. Think about sucking your belly button right into your spine. Looking for a challenge? Grab some water bottles or rocks and do biceps curls.

Plank

Planks are one of the best core exercises. Skip crunches and sit-ups, which add unnecessary strain to your spine, and do some planks. Not only does a plank work all your ab muscles, but it also works your shoulders and arms and improves your balance and posture.

Related: How to Beat Jet Lag in Six Steps

How to do a plank: Lie face down on the floor with your forearms on the floor. Extend your legs behind your body and rise up on your toes. Make sure your shoulders are directly in line with your elbows. Keep forearms straight in an "11" shape. Keep your back straight and hips up, and tighten your core. Hold the position for 30-60 seconds or as long as possible. Keep your head and neck in line with the rest of your spine. 

Triceps Dip

Your triceps are those tiny muscles in the back of your arms. While many people focus on their biceps, the triceps are just as important as they help extend the arm, which is essential when you want to drink your beer. All you need for triceps dips is a chair or a large rock.

How to do a triceps dip: Sit on the edge of a chair or bench. Grab the edge of the surface with one hand on either side of your legs. Slide your bottom off the chair and drop it towards the floor right in front of it. Bend your arms until they come to a 90-degree angle, then straighten your arms again. For an easier dip, keep your feet on the ground. Straighten your legs and keep only your heels on the ground if you want a challenge. 

Jump Lunges

Lunges are a great exercise to target all the major leg, butt, and core muscles. Lunges are incredibly versatile and can be done with or without weight. And lunges have many benefits, including improved balance, better hip flexibility, and a more toned bottom. While there are multiple ways to do lunges, the jump lunge is one fun alternative that also serves as a cardiovascular exercise.

How to jump lunge: Start in the lunge position with the right foot forward. Use your arms to propel you as you jump into the air and switch legs, landing in a lunge with your left foot forward. Repeat and continue switching.

There are so many other bodyweight exercises that you can do on the road. These are just a few of my personal favorites. Here's a quick exercise routine using the above exercises that you can complete in under 30 minutes, anywhere.

The 30-Minute Bodyweight Hostel Workout

5-Minute warm-up: You can run around the block a few times, do jumping jacks, or do anything that gets your heart rate up and your muscles warmed up.

Complete for one round:

• 15 Burpees
• 30-60 second Plank
• 15 Lunge Jumps
• 15 Triceps Dips
• 30-60 second Wall Sit
• 30-60 second Plank

Rest for 30-60 seconds before repeating the round for a total of 5-8 rounds.

Cool Down: Walk or jog around the block and stretch.

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Now that you know more about the different forms of gym-free exercises and workouts, you should also know about post-workout recovery. Exercise is good for the whole body, but it can sometimes cause muscle soreness, fatigue, or even pain.

When you're not traveling, consider using workout recovery tools like Exogun, an affordable percussion massager that effectively eases pain, speeds up muscle recovery, and is trusted by many of the world's athletes.

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Note: If you are starting an exercise routine for the first time, remember to consult with your healthcare provider. These exercises are done at your own risk.