Surviving Long Cross-Continental Travel as You Age

You feel it. Your body is not what it was when you were twenty-five; I know mine isn't. Maybe you stretch a little when you stand up after a long movie. Maybe your knees take a beat before they settle in. And when you travel across an ocean, it becomes obvious we are not as young as we were.

If you are an older adult taking a long cross-continental trip, or you are an adult child traveling with a parent, you know that twelve to fourteen hours on a plane feels like punishment. Even if you flew business class. You land stiff, dry-mouthed, swollen, sleep-starved. Your spine feels like you slept in the wrong position for a week. And as you walk through arrivals, you almost hear your body say, “Don’t do that to me again.”

Australia is a long flight, but many people find it a bucket list type of trip. It has seen a significant return of U.S. visitors, recovering substantially from pandemic-era lows. For the year ending June 2024, approximately 714,790 residents of the United States traveled to Australia, making the U.S. the third-largest source of international visitors.

Whether you are flying to Australia or anywhere else, being on a jet for up to 12 hours just one way leaves you feeling like you’re never going to sleep again. It’s quite the time and energy commitment, especially if you’re on a flight with noisy and inconsiderate passengers. 

When you do finally manage to touch down at your destination airport, make your way through the arrivals gate, customs, and come out the other side, you’re probably not feeling your best. 

You’re relieved, of course, to have finally completed the journey! But you’re also likely to be incredibly uncomfortable, tired, and not in the mood for your trip at all. 

And if you’re worried this kind of thing will happen on the super long, cross-continent flight you’ve booked, here are a few tips for finding that sense of enjoyment again, even after a long haul flight that really tested your patience. 

The fact is, you need to treat these long international trips like a physical event. If you plan smartly before takeoff, you protect your health, your energy, and your ability to enjoy your destination. You also protect the safety of the older adult in your group, especially if mobility, medications, or cognitive changes are already part of the picture.

Check You’ve Got the Right Stuff in Your Carry-On

You need the right carry-on kit. It protects you against dehydration, joint stiffness, and sensory overload.

Pack:

• Noise-blocking headphones or earplugs
• A refillable water bottle to fill after security
• Moisturizer and lip balm
• Hand wipes or face wipes
• Small hair or personal-care items
• Two forms of entertainment (because in hour twelve, the movie will not be enough)

The cabin air is dry. You will feel it. You’re also going to need moisturizer, lip balm, face and/or hand wipes, and items to take care of your hair and nails. Spotting a hang nail on hour 10 of a long flight could very well be the last straw! 

On top of these items, you’ll want to pack at least two different forms of entertainment as well. If you get bored, you can swap.

And if you or your parent needs daily medications, those medications go into the carry-on, not the checked bag. Lost luggage is still a daily problem in global hubs.

Move Strategically Throughout Your Trip

You should not plan to walk everywhere.

Walking is excellent for health, but long transoceanic travel already strains joints, circulation, and energy levels. You might think “it’s only a few miles,” but older bodies fatigue fast after a red-eye. Instead use:

• Trains
• Buses
• Rideshare
• Hotel shuttles

If you’re worried about carrying heavy bags all day, simply drop your stuff off at a secure storage locker available in many areas. For example, when visiting Australia, you will find a secure storage locker like those at Radical Storage Sydney and you will become much more portable for the next few hours!

If you need to visit an area only accessible on foot, pace it. Do not stack those days back-to-back.

Manage Jet Lag Wisely

Jet lag after age 50 is chemistry, not willpower. Bodies do not reset as easily as they did when you were young.

Sleep researchers who study circadian disruption recommend that you stay awake until local bedtime if you can (National Institute of Neurological Disorders and Stroke, 2024). That helps reset your internal clock faster.

If you truly cannot keep your eyes open, take a short nap of 60 minutes or less. Set an alarm. Long naps worsen jet lag.

Adult Children: You Must Plan for Your Parent

As the adult child, you should take ownership of the logistics. This is especially important if your parent:

• Uses mobility aids
• Has mild cognitive impairment symptoms
• Has medication schedules that tie to specific times
• Has reduced stamina after flights

Build in recovery time the day you arrive. That means no prepaid, non-refundable excursion that afternoon.

Also, review travel health coverage, as Medicare does not pay for international travel outside of foreign travel emergencies if you have the supplement that includes it.

If you or your parent has Long-Term Care Insurance, some policies include international benefits for home care or facility care if something happens abroad. Always ask the insurer ahead of time; it helps to be prepared.

Talk About Long-Term Care Before The Trip

Travel often triggers these conversations because you feel it and see it. Your parent struggles to stand after sitting. They need to brace themselves on the airplane bathroom wall. They misplace things more often when they are tired or overstimulated.

These are signs that the physical demands of aging are real. And eventually, someone will need help with daily living tasks.

The U.S. Department of Health and Human Services data shows that 56 percent of Americans will need long-term care under the federal definition of needing help with two or more activities of daily living or cognitive impairment. That extended care is expensive, especially if home health is needed.

Use the LTC News Cost of Care Calculator to see actual current extended care costs by state or ZIP code, because the cost of extended care can be devastating.

And if you ever need to find caregivers or facilities for a parent after a health event, use the LTC News Caregiver Directory. It is updated and searchable nationwide.

The Bottom Line

International adventures are still worth it. You should not stop traveling. But you must treat cross-continental flights with respect. Plan smart. Hydrate. Use transport instead of trying to walk everywhere. Protect the energy of the older adult in the group.

Most of all, use travel as a family moment to have real conversations about things you may have never discussed. Enjoy safe travel.