It’s no secret that playing professional sports can take its toll on an athlete’s body and mind. Long days in the gym, grueling competitions, and the pressure to perform can feel crushing, literally and figuratively. What many fans don’t consider is the impact of weeks and months on the road leading up to fleeting moments of glory.
“A lot of times people think the wear and tear in athletes is the sport. A lot of times it’s the travel,” para-snowboarder Amy Purdy tells Women’s Health. “It's all the in-between. It's the sleeping in hotel rooms. It's the beds that you're not used to. It's the airport delays. You need to be able to get to a place where you can relax and you can recover.”
No matter what level of sport you’ve reached, most athletes have dealt with difficult travel situations. “You could be a Team USA athlete, Olympian, Paralympian, and you're not under the best conditions a lot just because it really is about getting to the competition,” Purdy says. “Sometimes you're in the very back of the plane, sometimes for 10 hours, flying somewhere.”
When the three-time Paralympic medalist was competing, she used to feel nauseous on planes, which made the experience that much more challenging. Now, as a bestselling author and motivational speaker, she travels up to four times a week as part of her job—and is even an ambassador for Delta, the official airline of Team USA. “At some point I just kind of made my mind up: I can't get sick on planes anymore, because this is now my job. And it's like my brain flipped a switch,” she says. Talk about athlete mindset.
Purdy is now lucky enough to be able to fly Delta One, Delta’s luxury experience on long-haul flights, when she flies internationally. The seats are comfortable for her, the food delights her (there are stuffed peppers on the menu so delicious she wanted to take an extra to go), and the complimentary Missoni pouch filled with Grown Alchemist amenities lives a second life in her travel bag for skincare and medications.
“I always say, now I'm on the good side of things,” she says with a laugh. She flew Delta One to Milan, where she attended the Winter Olympics as a content creator. “To now be able to represent a company like Delta, to be able to represent the athletes, show up and support the athletes—it's like the hard work has paid off and has allowed me to now travel better than I did before.”
Flying even inspired her forthcoming book, Bounce Forward: 21 Tools to Live a Life Beyond Limits. “It came from just looking out the window on a plane and thinking, ‘What did I learn in my life?’” says Purdy, who contracted bacterial meningitis as a teenager and had both legs amputated. She wrote out 21 life lessons on a napkin, which became the framework of her book. “I got this, I call it a divine download. And I tend to get those on airplanes, looking out the window.”
Purdy is now a travel expert, but many of us are still in need of tips to maximize our experience on a flight. We tapped Henry Ting, MD, cardiologist and senior vice president and chief health and wellness officer at Delta, for tips to travel smart like your favorite athletes.
Plan ahead to reduce stress.
"Plan for your travel to the airport to allow time for check in and security lines, and use a checklist to make sure you have your critical items—passport, wallet, phone, chargers. Even if an unexpected situations arise, you are prepared to adjust and pivot to minimize physical and emotional stress."
Hydrate.
"Airplanes can be cool and have low humidity. I recommend having a glass of non‑alcoholic beverages every 2-3 hours."
Move every 30 minutes.
"You don’t need an aisle to stay active. Just rotate your shoulders, flex your feet, or stretch your legs. Small movements prevent stiffness and improve circulation—something athletes pay close attention to."
Dress in layers and choose comfort.
"Cabin temperatures can fluctuate, so loose, breathable layers make a big difference. Think performance wear, not runway wear."
Use tools that support recovery.
"Noise‑canceling headphones help block ambient noise. A memory‑foam neck pillow and eye mask promote restful sleep without relying on sedatives, which can actually disrupt restful sleep and your circadian rhythm."
Sync with daylight when you can.
"Try to stay aligned with natural day/night cycles at your destination to accelerate synching your circadian rhythm with that of your destination’s time zone."
Amanda Lucci is the director of special projects at Women’s Health, where she works on multi-platform brand initiatives and social media strategy. She also leads the sports and athletes vertical, traveling to cover the Paris Olympics, Women’s World Cup, WNBA Finals, and NCAA Final Four for WH. She has nearly 15 years of experience writing, editing, and managing social media for national and international publications and is also a NASM-certified personal trainer. A proud native of Pittsburgh, PA, she is a graduate of Ohio University’s E.W. Scripps School of Journalism. Follow her on Instagram @alucci.
