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Keep fit and healthy while you travel

Travelling by train can be tiring, especially if you do it a lot as part of your normal routine. It can also be detrimental to your health, too, if you don’t take the right precautions. 

Train travel often means sitting down for long periods, which isn’t that great for your circulation or your joints, but the good news is that you can combat this with some smart exercise and health tips to follow on your journey. Let’s have a look at a few of the main ones….

Get plenty of sleep before you travel 

We all know the benefits of a good night’s sleep. But, when you are travelling lots, sleep is even more important, to ensure your body is in optimum condition to help you through until you reach your destination. Sleep also helps to boost your immune system, so you can better handle any germs that you encounter within that closed environment. 

Keep hydrated 

It’s important to keep your body hydrated throughout your journey, so that your energy levels are maximised and so that you avoid feeling sluggish upon arrival. Take a refillable bottle of water with you and keep it topped up along the way. Eat healthy snacks often such as fruit, raw veg, crackers and cereal bars – but be sure to avoid salty snacks such as crisps or nuts, which can dehydrate you even more. 

Stand up often 

You may have office work to get on with or the latest Netflix series to catch up on but remember to take regular breaks to get up and stretch your legs. Set your phone or watch alarm for every hour of your journey and when it pings, stand up and go for a little stroll. Although there aren’t many places for you to walk to on a train, just a simple stroll to the buffet carriage or to the end of the coach is enough to keep your limbs mobilised. 


We know you don’t have a great amount of space in your seat, but there are some simple stretches you can still do comfortably and without annoying your neighbour. Basic calf stretches are a good first step: sit with your feet flat on the ground and then gently lift up your heels off the ground so that you are balancing on your toes (remain seated). Then slower lower them back down. Do around 20 times and this will engage the backs of your lower legs. Gentle neck stretches, like chin to chest, will ensure you don’t get a stiff neck while travelling and help to alleviate any tensions there. 


Being on a train, where you are forced to sit still for a period of time, is a perfect chance to practice some calming breathing techniques. Try counting the length of your inhales and exhales, aiming to increase the duration each time you complete a full breath. As you inhale imagine your belly expanding like a big balloon, and as you exhale pull your belly button towards your spine to eliminate all the carbon dioxide from your lungs.

Alternate nostril breathing is also a popular breathing technique that can help to lower the heart rate and reduce anxiety. It can also help to balance and clear the mind, so that you arrive at your destination feeling focussed and raring to go!  

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