Celebrities and experts reveal exercise secrets to beat jet lag

Combating sleep pattern disruption caused by time differences, or jet lag, is a common challenge for international travelers. However, a simple secret shared by several global celebrities is now scientifically validated by health experts: consistent physical activity upon arriving at a new destination.

Actress Cynthia Erivo, a self-proclaimed marathon runner, makes it a point to elevate her heart rate shortly after landing in a new country. Similarly, former world number one tennis player Maria Sharapova often uses running or walking in open green spaces, even barefoot, to speed up her body's recovery.

"When I land, either that night or the next morning, I go for a run. It really gets rid of the grogginess and stiffness," Erivo told Travel + Leisure. Actor Daniel Dae Kim also noted that as he's gotten older, he prioritizes movement. While he used to attend meetings immediately after landing from a 14-hour transcontinental flight, he now opts for morning exercise in the new time zone. "If I can get my heart rate and metabolism going in the morning in that new city or country, it gives me the energy to get through the sleepy times in the afternoon," he explained.

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When I land, either that night or the next morning, I go for a run. It really gets rid of the grogginess and stiffness.

Health experts like Melissa O’Meara from Vail Health Concierge Medicine confirm the strong correlation between physical activity and the regulation of the human biological clock. Medical studies show that moderate-intensity cardio exercise performed under sunlight is effective in significantly shifting the body's circadian rhythm over three consecutive days.

O’Meara advises timing workouts according to flight direction. Travelers heading east are recommended to exercise around 7 a.m. or between 1 p.m. and 4 p.m. local time. For westbound journeys, exercising between 7 p.m. and 10 p.m. is ideal. This structured physical activity can reportedly accelerate the body's natural adaptation process by up to an hour per day. For long journeys crossing more than eight time zones, additional preventative strategies like melatonin supplements and pre-departure exercise timing are suggested for optimal adaptation.

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If I can get my heart rate and metabolism going in the morning in that new city or country, it gives me the energy to get through the sleepy times in the afternoon.