Wellness

There are lots of simple, easy and fun ways to get an extra boost out of life and improve your health and fitness. You should start by simply being in nature and the great outdoors. Too many of us are hunched over desks all day and without natural sunlight. Top up your vitamin D levels by getting a burst of beautiful autumn sun as and when you can; fifteen minutes a day should get you feeling full of beans!

Exploring effective therapies for recovery and well-being requires both practical insight and trusted scientific guidance. For evidence-based information on many of the therapies discussed, such as cryotherapy, hyperbaric oxygen therapy, red light therapy, and acupuncture, organisations like the Cleveland Clinic provide reliable medical references. Here at Health and Fitness Travel, we break down a range of modern therapies, including cryotherapy, HBOT, infrared saunas, ice baths, yoga, sleep optimisation, acupuncture, breathwork, red light therapy, and IV drips, showing how each supports healing, performance, and overall well-being.

Cryotherapy

Cryotherapy has grown rapidly in popularity for its powerful ability to reduce inflammation, enhance recovery, and boost overall well-being - but what makes it so effective? During a session, the body is exposed to temperatures around –130°C for three minutes, triggering a rapid survival response. The brain releases adrenaline, endorphins, and anti-inflammatory proteins that relieve pain, elevate mood, and support natural healing. Maria Ensabella of LondonCryo explains that the body briefly believes it’s entering hypothermia, causing blood to rush inward to protect vital organs. When you step out, oxygen-rich blood re-circulates, reducing inflammation and increasing energy. With minimal preparation and no downtime, cryotherapy offers an instant feeling of revitalisation.

Hyperbaric Oxygen Therapy (HBOT)

Hyperbaric Oxygen Therapy dramatically increases the amount of oxygen your body absorbs by allowing you to breathe 100% oxygen at pressures up to 2.5 times higher than normal. This surge in oxygen supports rapid tissue repair, reduces inflammation, and accelerates overall healing. HBOT is traditionally used for decompression sickness, carbon monoxide poisoning, and wound healing, but has become more popular for wellness and recovery enhancement. Sessions typically take place in a reclining hyperbaric chamber lasting 90 minutes to two hours. Some people may feel ear pressure due to the increased atmospheric pressure, similar to flying. Once complete, individuals usually resume daily activities straight away, making HBOT both restorative and convenient.

Infrared Sauna

Infrared saunas differ from traditional saunas by using wavelengths of light that heat the body directly rather than heating the air. NASA notes that near-infrared is closest to visible light, while far-infrared is felt as gentle warmth. Operating at a comfortable 45–60°C, infrared saunas generate a deep, detoxifying sweat without overwhelming heat. Dr Matthew Calcasola describes this invisible light as warming you from the inside out, allowing more people to access the benefits of heat therapy. Research indicates improvements in circulation, cell repair, and recovery, particularly when used 3-4 times per week. Additional benefits may include reduced inflammation, better sleep, improved skin tone, and enhanced cardiovascular support, making infrared an excellent wellness tool.

Ice Baths

Ice baths are widely used for recovery, inflammation control, and overall wellness. Immersing the body in cold water may strengthen the immune system, reduce stress, improve circulation, and even support metabolic health. Some studies suggest potential improvements in cholesterol, chronic inflammation, and insulin sensitivity, although many effects depend on overall lifestyle. Experts typically recommend limiting sessions to 10–15 minutes due to the risks of prolonged cold exposure—especially for those with heart or circulatory conditions. As the body warms up after immersion, circulation increases and helps flush out lactic acid, reducing soreness and speeding recovery. While research continues to evolve, ice baths remain a powerful yet simple tool when used safely.

Sleep

Sleep is one of the most essential pillars of health, driving growth, repair, hormone balance, and physical restoration. During deep sleep, the body boosts immune defence, supports tissue healing, and stabilises appetite-regulating hormones, which impact weight management and cravings. Quality rest also enhances performance: faster reaction times, improved coordination, and accelerated recovery are all linked to consistent sleep routines. For students and professionals, sleep plays a major role in memory, concentration, and emotional well-being. Poor sleep increases irritability and stress, and chronic deprivation raises the risk of anxiety and depression. Prioritising regular, high-quality sleep strengthens resilience, sharpens the mind, and supports long-term physical and emotional health.

Yoga

Yoga is one of the most effective practices for improving both physical and emotional wellness. Through mindful movement, stretching, and controlled breathing, yoga enhances flexibility, posture, balance, and overall strength. Its accessibility makes it suitable for beginners and advanced athletes alike. Regular practice also calms the nervous system, reducing stress and promoting emotional clarity. Breathwork and meditation help ease anxiety and tension, creating a grounded mental state. Physically, yoga supports joint health, improves mobility, and may relieve chronic pain. It also improves sleep, boosts immunity, and lowers inflammation. By increasing awareness and helping individuals tune into their bodies, yoga is so good for you as it fosters confidence, body positivity, and better stress management.

Breathwork / Deep Breathing

Deep, controlled breathing is a simple but powerful tool for reducing stress, anxiety, and physical tension. Research shows that slow breathing activates the parasympathetic nervous system, helping regulate heart rate, blood pressure, and the body’s overall stress response. This activation increases Heart Rate Variability (HRV) and Respiratory Sinus Arrhythmia (RSA), both indicators of cardiovascular resilience. Breathwork also influences the brain by boosting calming alpha-wave activity, which enhances focus and emotional stability. Many people experience improved mood, relaxation, and reduced irritability after just a few minutes of practice. With its direct impact on both heart and brain, breathwork offers an accessible daily method for fostering calm and balance.

Acupuncture

Acupuncture involves placing fine needles into specific acupoints on the body to stimulate natural healing responses. Research suggests this process may trigger the release of endorphins and influence neurotransmitters like serotonin, supporting emotional well-being. Acupressure uses finger pressure on the same points, offering similar benefits without needles. Acupuncture is commonly used for pain conditions such as low back pain, migraines, nerve pain, menstrual discomfort, and fibromyalgia. From a traditional Chinese medicine perspective, acupuncture restores healthy energy flow (qi) along the body’s meridians, promoting balance and harmony. Whether viewed through a modern or traditional lens, acupuncture remains a valuable therapy for both physical and emotional health.

Red Light Therapy (Photobiomodulation)

Red light therapy uses low-energy wavelengths to stimulate the mitochondria, supporting cellular energy production, reducing inflammation, and improving tissue repair. This gentle, non-thermal treatment is widely used for pain relief, recovery, and skin enhancement. For hair health, red light may stimulate follicles to produce thicker, stronger hair—especially when combined with treatments such as minoxidil. It also boosts circulation and oxygenation, accelerating wound healing and reducing scarring. Red light proves particularly effective for surface-level pain such as tendon issues, muscle soreness, and fibromyalgia. Skin benefits include increased collagen, reduced pigmentation, improved texture, and decreased redness. Many dermatologists recommend using red light alongside skincare routines for optimal results.

IV Drip Therapy (Hydration + Vitamins)

IV drip therapy delivers fluids, vitamins, and medications directly into the bloodstream for rapid absorption and fast results. A small catheter inserted into a vein allows hydration and nutrients to enter the body instantly, bypassing the digestive system. This makes IV therapy particularly beneficial for individuals with absorption issues, severe dehydration, or those needing quick replenishment after illness, travel, or intense exercise. Popular vitamin blends such as the Myers’ Cocktail may support energy levels, immunity, and overall recovery. Medical uses include iron infusions, chemotherapy, and ketamine treatments. The biggest appeal is speed—symptoms often improve within minutes as the body receives immediate hydration and nutrient support.

Put your health and well-being first on one of our bespoke luxury wellness retreats and speak to one of our Wellness Travel Specialists today on0203 397 8891 or contact us here  

Sunrise meditation, beachside Tai Chi, mud baths at Sulphur springs and healthy cookery demonstrations are just some of the treats in store at the annual Health & Wellness Retreat in Saint Lucia. Running from October 4th - 7th this year, the four day retreat will take place in some of Saint Lucia's most spectacular and picturesque spots from Pigeon Island National Park in the north to the World Heritage Pitons in the south of the island. Saint Lucia has a reputation as a tranquil, rejuvenating and even spiritual destination, with a number of resorts widely recognised for their world-class spa and wellness programs. The exciting and unique program will be led by renowned experts in the wellness field including: 

Forecasting the next big trends in wellness travel for 2018, we round up the most significant trends set to shake up the world of wellness next year. From mindful movement holidays, to happiness retreats and architectural wellness, discover the hottest new trends that will influence the wellness world in 2018 and beyond.

Looking to rekindle your romance this season of hearts? Embark on an exclusive couples retreat at REVĪVŌ Wellness Resort, a luxurious romantic haven set amidst the breezy hills of Nusa Dua in southern Bali. This 6-day retreat will be held 10 to 16 February and will be hosted by French psychoanalyst and couple therapist, Cécilia Commo.

Relax and rejuvenate on a health and fitness escape at the luxurious Longevity Wellness Resort, set on the spectacular Algarve coastline, with our fantastic summer offer. Voted Tatler's 'most life changing spa', unwind in an area of stunning natural beauty with breath-taking views of the sea and mountains.

Toby Maguire

Toby Maguire is the Master Practitioner at The BodyHoliday in St. Lucia. He has been practicing the healing arts of the east for nearly twenty years and has spent 13 years living in south east Asia where he studied acupuncture, massage, Tai Chi, Qi Gong and meditation. In addition, he has studied an MA in Holistic Wellness, holds a diploma in nutrition and has worked as both a Health and Wellness Consultant and Practitioner at some of the top destination spas in the world including Chiva Som, Mandarin Oriental and Six Senses.

Angie Newson

Angie Newson has been in the health, fitness and well-being industry for over 21 years and over that period has taught all aspects of fitness. She is fully qualified to teach Pilates with The Pilates Foundation UK and is a certified Iyengar Yoga teacher. Angie is the author of Get Fit for Free with Yoga and Pilates published by The Reader's Digest and she is also the Pilates presenter on Sky's Fitness TV. As a health and well-being writer, she writes regularly for the national press and many women's magazines and is The Sunday Telegraph's Stella magazine's Yoga/Pilates 'expert'. Angie regularly travels overseas to teach classes and retreats and now hosts an exclusive Yoga & Pilates holiday at Longevity Wellness Resort in Portugal. Her classes appeal to all ages (her oldest client is 84!) and she adapts her sessions to suit her students of all levels. www.exploreyogapilates.com

In the run up to Father’s Day, Men’s Health Week (13th-19th June) is dedicated to raising awareness of the physical and mental health problems impacting the men in our lives. With many modern day Dad’s living high-powered lifestyles where work and family often take priority, unhealthy eating habits and lax fitness regimes can often take hold, leading to weight gain and related health issues. With heart disease, diabetes and high blood pressure ranking as the top three health problems plaguing men, all three can be prevented on a healthy learning holiday through adopting a healthier lifestyle. Helping Dad’s around the world to take a more pro-active approach to their well-being, we share our top healthy Father’s Day escapes. From boxing and mindfulness coaching in Ibiza to stress management and heart health in the Philippines, give your Dad the gift of wellness this Father’s Day.

Diabetes is the epidemic of the 21st century and the biggest challenge confronting Australia’s health system. Rapidly emerging as a leading cause of death among Australians, it is also one of the primary causes of heart attacks, strokes, amputations, kidney failure, depression, dementia and severe infections – all of which contribute to premature death. 

What is Six Senses Douro Valley and who is it for?

Six Senses Douro Valley is a true wellness haven, suitable for anyone looking to spend some time ‘away from it all’ sounded by lush green vineyards and blue waters. It’s the ideal place for anyone looking for tranquillity and a place to reconnect with themselves. The epitome of luxury and wellness where you can focus on both body and mind but also indulge in a glass of wine without feeling any sort of guilt.

If you’re looking to get back in shape but haven’t got the time to go away on full-blown fitness holiday, then our exclusive four day Fusion Fitness breaks provide the perfect solution. Whether you want to lose weight, improve your flexibility or increase your physical strength, we can tailor-make your programme to suit your personal goals and kick-start a healthier lifestyle.

Fitness holidays with partners or friends encourage team-work and constant support between one another, a key component of a healthy relationship. Having a partner around is also a great idea for motivation; if you're feeling a little tired one day then the other will motivate you to reach your optimum performance, much like being their personal cheerleader. Release endorphins and de-stress together, and learn to lead a healthier lifestyle when you return home.

There are a few travel essentials which are a must-have when I am on the go. I do feel that they make an incredible difference in ensuring that my skin, mood and energy are optimal.

We live in the time when tourism is rife, travellers are rampant and thanks to the many social media channels available at the touch of a button, few places stay untouched for long. With Instagram at its peak popularity, the second a so-called Influencer posts an image of a tropical paradise, people flock there in their hoards to get a picture perfect square snap of their own. So, it rarely happens that one stumbles upon a hidden haven that is both flawless from start to finish and still relatively undiscovered. Enter, Fivelements in Ubud, Bali.

The one diet this pharmacist recommends, here is what you need to know.

By Holly Louise Fitness, Pharmacist and expert for Body Science

We are constantly being told to “eat well” and stay away from “bad foods”, especially if we want to lose weight. However, experience has shown that when you place yourself into a restrictive diet which labels food as “good” or “bad” or even eliminates whole food groups, you become more susceptible to binge eating. This in turn creates feelings of guilt and generates negative emotions, resulting in a very unhealthy relationship with food and body image. In order to have a healthy relationship with food and with ourselves, we need to change this mentality and become aware of how our bodies actually respond to food.

The past several days have brought no shortage of perfect physiques to our screens. The fine form and outstanding achievements of the Olympic athletes are enough to make anyone feel guilty. But don't despair- many of the sports we've seen are easily accessible to everyone and it's never too late to start working on your physique, so why not try getting fit Olympic style?

How did summer creep up so fast? It won't be long until the bikinis and swim shorts will be making an appearance, yet there is still time to slim down and shape up. You might be staring at last year's bathing suit and thinking it must have shrunk! Don't worry, there is still time to tone up and drop a few pounds before its beach bikini time! We recommend our popular weight-loss and fitness retreats to help you look and feel your best in time for summer.

Up the ante from the predictable box of chocolates this Mother’s Day and treat mum to the gift of wellness with our rejuvenating European BodyBreaks. Whether your mum is a yoga guru, fitness fanatic or spa enthusiast, she will love the opportunity to tailor-make her wellness break with a range of activities, group exercise classes and luxury spa treatments. From a Cretan getaway overlooking the Mediterranean, to the lush mountain region of Lake Garda in Italy, these healthy European escapes will be just the break Mum needs to revitalise her mummy mojo.

Living well is practically the entire world’s shared dream. Every second Saturday of June, the world celebrates this shared dream with a special day called Global Wellness Day. Health and Fitness Travel Co-Founder Samantha Lippiatt and her team have come together with ClassPass and local Melbourne based wellness businesses to host an afternoon of fun to celebrate, including wellness presentations, healthy refreshments and flow yoga at Bodhi & Ride in Port Melbourne.