Jet lag is the ultimate travel buzzkill. You’ve just landed in a dreamy new destination, ready to soak in the sights, but your body has other ideas. You’re wide awake at 3am or falling asleep at dinner. Sound familiar? You’re not alone.

Experts define jet lag as “the desynchronisation between the internal human circadian system and the time at the new destination.” In simpler terms, your body’s internal clock is out of sync with the local time. This can mess with your sleep, energy, and even mood.

What causes jet lag? Think of your body as having its own “master clock,” located in your brain’s hypothalamus. This clock regulates your circadian rhythms, those 24-hour cycles that control your hormones, metabolism, and sleep-wake cycle.

Now, imagine flying across time zones. Your internal clock stays synced to your home time zone, but the external clock at your destination tells a different story. This mismatch between your body and the world around you is the root of jet lag.

The severity of jet lag depends on how many time zones you cross. A three-hour shift can throw off your rhythms, but a 10-hour change? That’s a full-on battle.

Top tips to fight jet lag

Exercise can help reset your internal clock. A study published in the "Journal of Physiology" found that exercise influences circadian rhythms, helping your body adjust to a new time zone.

Timing is key

Morning or afternoon exercise helps shift your sleep-wake cycle earlier, making it ideal when travelling west to east (e.g., from South Africa to India or Australia).

Evening exercise delays your body clock, which is helpful when travelling east to west (e.g., from South Africa to the US). By moving your body at the right time, you’re essentially “tricking” your internal clock into syncing with local time.

Exercise boosts energy and mood. When you’re jet-lagged, physical activity can increase blood flow, release endorphins, and improve energy levels. Instead of succumbing to grogginess, a light workout can leave you feeling refreshed and uplifted.

Research from the National Sleep Foundation also suggests that moderate exercise can help reduce stress and improve sleep quality, two things jet-lagged travellers desperately need.

Exercise while jet-lagged can help you maintain momentum, whether it’s a quick yoga session in your hotel room or a jog through a scenic park.

However, travelling across time zones puts physical stress on your body. Dehydration, poor sleep, and prolonged sitting on flights can leave you feeling stiff and fatigued.

Adding an intense workout to the mix might push your body too hard, increasing the risk of injury or burnout.

Should you exercise or not? The answer depends on your body, the intensity of your travel schedule, and how you’re feeling. Here’s how to approach exercise when jet-lagged:

1. Start slow

If you’re feeling sluggish after your flight, avoid high-intensity workouts. Instead, opt for gentle movement like stretching, yoga, or a brisk walk. These activities can help loosen stiff muscles from long-haul flights without overloading your system.

2. Stay hydrated

Dehydration from air travel can make you feel worse and reduce the benefits of exercise. Drink plenty of water before, during, and after your workout to stay hydrated and energised.

3. Listen to your body

Not all jet lag is created equal. If you’re feeling completely drained, don’t force a workout. Instead, focus on rest, light exposure (to help regulate your sleep-wake cycle), and proper nutrition.