Travel opens new horizons, but it also disrupts the body’s natural rhythms. Jet lag, dehydration, disrupted routines, and unfamiliar environments can all leave you feeling depleted rather than energised. Maintaining wellbeing on the road doesn’t require perfection, just smart rituals, purposeful movement, and a few non-negotiables that keep body and mind in balance.
To explore how travellers can thrive rather than simply “get through it,” we asked two of our long-time clients, Divia and Kathy, to share their personal approaches.
Resetting Your Body Clock & Orienting Yourself
Divia travels frequently for both business and leisure, and her first principle is simple but powerful: reset your body clock as soon as possible. “I try to stick to the destination’s local time zone from the moment I get on the plane,” she explains. “That means eating meals at the new local times (even if I’m hungry at odd hours!) and avoiding naps. As soon as I arrive, I go for a walk and, if I can, watch the sunset. It’s the fastest way to get my circadian rhythm
back in sync.”
Exposure to natural light, particularly at sunrise and sunset, is one of the most effective ways to regulate melatonin production and minimise jet lag. Pairing light exposure with walking also stimulates circulation and helps reduce post-flight stiffness.
For Kathy, another frequent traveller client from Hong Kong, orientation is everything: “The first thing I do in a new city is familiarise myself with the neighbourhood: find the grocery store, restaurants, and even a workout space. It gives me a sense of home and routine straight away.”
Travel Wellnecss Toolkit: Small Investments, Big Payoffs
Divia swears by a set of non-negotiables that make travel smoother:
- Hydration and electrolytes: “I always bring my own water bottle to fill on the go, plus electrolytes for the plane to prevent dehydration.”
- Sleep hygiene: “An eye mask is essential when sleeping in a new environment.”
- Movement and breath rituals: “I never compromise on my steps. I do twelve thousand a day, without fail. And I always carve out five minutes for deep breathing in the morning.”
- Supplements: “I try to keep my supplements minimal, but I am loving IM8 as its a one stop shop, and additional magnesium at night is essential for my tight muscles. I also love the sleep pills by Singaporean brand MOOM if I am suffering from jetlag. Melatonin makes me super drowsy but their formula has a great balance of herbs.
Pilates Anywhere: Simple Moves that Travel with You
- Pilates offers an edge because it’s equipment-free, scalable, and effective even in a small hotel room. For Divia, the Spine Stretch Forward is her go-to: “It loosens my upper back, stretches my calves, and engages my core.” When time permits, she adds the Ab Series, a compact but powerful sequence that strengthens and lengthens at the same time.
- For Kathy, there’s no excuse not to move your body: “Pilates isn’t weather dependent. You can do it anywhere, whether it’s a hotel room, studio, indoors, or outdoors, which makes it the perfect practice when you’re travelling.”
Short, consistent movement resets posture after long hours of sitting, enhances digestion, and releases physical tension that would otherwise accumulate over days of travel.
Micro-Rituals: Anchors on the Road
Wellness on the road isn’t about recreating your full routine, it’s about finding anchors. Whether it’s a number of steps, a morning breathing practice, or a stretch sequence, small rituals compound to protect energy and mood.
Beyond formal workouts, Divia has cultivated rituals that keep her grounded. “I never compromise on my steps; I do 12,000 a day without fail. And if I can carve out five minutes for deep breathing each morning, I feel balanced no matter where I am.”
Kathy prioritises mindful mobility. “I eat light, stretch, and move as much as possible on the first day. That way I can enjoy my destination more fully, rather than feeling sluggish.”
Coming Home to Flex
Both Divia and Kathy agree that the biggest wellness challenge of travel is missing the Flex community. “The people are what keep me coming back,” says Divia. “I’ve been with the same teachers for years and made wonderful friends. It feels like family.” Kathy adds: “Coming home to Flex is like returning to my base. It’s where I can do my Pilates properly.”
The Takeaway
Travel doesn’t have to mean abandoning wellness. With deliberate resets, hydration and sleep strategies, portable Pilates sequences, and small daily rituals, you can feel strong and present wherever your journey takes you.
We see movement not just as exercise, but as a form of resilience anchoring you through jet lag, long flights, and unfamiliar schedules. Because whether in Sydney, Singapore, or South Africa, the ultimate luxury is feeling well enough to enjoy the journey.
In celebration of Flex 20th Anniversary, we are giving away a 4 Day 3 Night Stay worth USD 1300 at the luxurious Kamalaya Wellness Sanctuary at Koh Samui! One winner each from Hong Kong and Singapore will be picked on 7 November 2025. Here’s how you can= participate to win this grand prize!
Bring a friend and enjoy semi-private session for the price of private. When your friend signs up with us on the same day, you’ll receive SG$ 40 credit and both you and your friend get a chance to enter to win!
EXTRA ENTRIES TO WIN !
- Follow @flexstudiosg – 1 entry
- Share your wellness wisdom! Drop us a DM and inspire the FLEX fam ! – 1 entry
- Drop a comment and tag two pals to share the wellness love! – 1 entry
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