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How To Keep Up Your Exercise When You’re Jet-lagged

How To Keep Up Your Exercise When You’re Jet-lagged

Heading off on holidays is so exciting! I love exploring new places and seeing so many stunning parts of the world. Waking up in a brand new city is amazing, there is something new to discover everywhere you look. Of course, the downside of travelling around the world is jet lag! Even if you get a bit of sleep on the plane, it’s pretty common to feel tired and weak, or to have trouble sleeping at night. That doesn’t exactly make you want to workout. Let me give you some of my tips to help you deal with jet lag and find a way to workout.

What is jet lag?
First things first! Jet lag is actually a sleep disorder, which hits you when your internal clock or circadian rhythm is disturbed by quickly changing time zones. So, if you fly to a different part of the world and see more daylight hours than you normally would, your body gets confused.

Because our bodies are all so different, jet lag affects us all differently. Some girls might just feel a bit tired. Others might get headaches, sweat more, have an upset stomach or find that they are not hungry at all. It can take a few days for your body to adjust, or you might feel much better once you’ve had a good sleep.

Exercising and jet lag
If you are flying to other parts of the world, jet lag is probably going to be something you have to deal with. The change in routine is one thing, but dealing with different time zones can be another thing altogether. While you might not feel like exercising, it may actually help you to adjust to a new time zone if you do!

Sweat With Kayla

Keeping up an exercise routine
Okay, I know some girls go on holiday with no intention of following their BBG workouts! While you might be looking forward to a break, there’s no reason you have to drop all of your healthy habits. Getting some form of exercise is still important.

These are some suggestions to help you keep up your exercise habits, even if you’re jet-lagged.

  • Stay hydrated. Drink water while you are on the plane, and keep drinking once you’ve landed. Flying can be really dehydrating for your body, so make sure you drink plenty of water while you are in the air, and once you land. You may feel even more fatigued if you don’t get enough water. 
  • Exercise can help give your energy level a boost, which can be really helpful if you’re feeling a bit sluggish. 
  • Try to exercise at the same time of day as you would at home. For example, if you normally train at 5pm at home, try to exercise around 5pm when you are on holidays. It can help your body adjust to the time zone. 
  • Where possible, exercise outside during daylight hours. The daylight can help to regulate your body clock, as light signals to your body that it’s time to be awake. 
  • Try to fit in a normal exercise session if you can. If you can’t find the strength to do a HIIT workout, for example, try doing some lighter exercise and a stretching session instead. 
  • Get active as part of your holiday! Hire a bike and explore as you cycle, it’s a fun way to fit in a LISS session. 


When I’m travelling I find exercising too close to bedtime makes it harder for me to sleep. When your body is dealing with jet lag, you may already have trouble sleeping. That extra energy boost can make it even harder to get into a good sleeping pattern.

Overall, do what feels right for your body. If you can only manage to do a light walk for a few days, then try that. If you feel like you can handle your normal exercise routine, then go for it! Just remember to stay hydrated and definitely make sure you enjoy your trip!

Love, Kayla xx

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.