Going for a long journey? These body-friendly habits can make the trip easier

Whether it is a six-hour bus ride from Nairobi to Western Kenya, a 14-hour journey towards the Coast or North Eastern, a family road trip, a 45-minute flight, an SGR ride or three hours trapped in Nairobi traffic, long travel can test the body. Hours of sitting, cramped seats, motion, disrupted eating patterns and limited access to toilets can leave travellers stiff, tired, dehydrated or nauseated.

For some, the journey is part of the adventure, complete with roadside stops, music and anticipation of reaching home. For others, especially those travelling from the city to a distant rural home, the thought of spending half a day in a bus is exhausting before the journey even begins. Either way, preparing your body for the trip can make a significant difference to how you arrive.

Kenya is a highly mobile country, with road, rail and air transport connecting people across counties. The scale of that movement is reflected in recent data from the Kenya National Bureau of Statistics (KNBS). The transportation and storage sector expanded by 3.6 per cent in the first quarter of 2026, while SGR passenger numbers rose by 12.3 per cent to 595,000 compared with the same quarter in 2025. In the second quarter of 2025, SGR carried 658,600 passengers, a 10.3 per cent increase from the previous year.

Whether you are travelling by bus, train, plane or private car, the body still has to cope with the same basic challenges including prolonged sitting, dehydration, fatigue and for some travellers, motion sickness.

Here is how to make the journey easier on your body:

Eat light before you leave. A heavy, greasy or spicy meal can worsen nausea. Choose a modest meal, then carry simple snacks such as fruit, nuts, yoghurt or wholegrain options. Do not travel on an empty stomach if that makes you feel sick.

Beat motion sickness. On a bus or car, sit near the front where movement is less pronounced. Look ahead or at the horizon instead of reading or scrolling. Keep your head still, get fresh air when possible, sip water and take breaks. Ginger may help some people. A pharmacist can advise on suitable motion-sickness medicine.

Keep moving. Flex and point your ankles, lift your knees and tighten your calf and thigh muscles often. On buses, trains and flights, walk when it is safe, every one to two hours. If you are driving, stop periodically, get out and stretch. Movement helps circulation and counters the effects of prolonged sitting.

Hydrate sensibly. Carry water and sip regularly rather than following rigid rules about how much to drink. Electrolyte drinks are usually unnecessary unless you have substantial fluid loss. Limit excessive alcohol and caffeine.

Pack for hygiene. Carry hand sanitiser, tissues, wipes, any regular medicines and a bag for nausea. Wash or sanitise your hands before eating. Avoid questionable roadside food or water if hygiene is uncertain.

Respect fatigue. If driving, never push through sleepiness. Share driving, take breaks and stop somewhere safe when tired. Sleep deprivation impairs driving performance.

Know when to seek help. Sudden breathlessness, chest pain, coughing blood or one-sided leg swelling and pain after a long journey needs urgent medical attention.