10 Ways a Music Artist Can Prepare Their Body For Touring

Touring can be a thrilling and rewarding experience for musicians, as it offers the opportunity to share your music with fans and connect with new audiences in person; a unique experience no online content stream can ever replicate. However, touring can also be physically demanding, with long hours spent traveling and performing night after night and less-than-perfect sleeping schedules. To ensure that you, the artist, can give your best performance at every stop, it’s crucial to be in good physical shape. Here are ten ways a music artist can physically prepare for touring.

10. Workout Regularly

Incorporate regular exercise into your daily routine before hitting the road. Aim for a mix of cardio, strength training, and flexibility exercises to build your stamina, muscle strength, and overall fitness. This will not only help you endure the rigors of touring but also improve your on-stage energy and presence. If possible, start your workout routine at least a few months before your tour to allow your body time to adapt. Abiding by bodyweight-only exercises will help to not need a gym to keep up your routine.

9. Prioritize Good Sleep

Getting enough sleep is essential for maintaining your physical health and mental well-being during a tour. Before you embark on your journey, establish a regular sleep schedule and try to stick to it as much as possible while on the road. Make sure to account for time zone changes and give yourself enough time to adjust. Invest in quality sleep aids, such as an eye mask, earplugs, or a travel pillow, to help you sleep better in unfamiliar environments. Covering light sources with sunblocking fabrics also helps.

8. Maintain Vocal Hygiene

As a music artist, your voice is one of your most valuable assets. To keep your vocal cords in optimal condition throughout the tour, practice good vocal hygiene. This includes staying hydrated, avoiding excessive caffeine and alcohol consumption, and refraining from smoking. You should also incorporate vocal warm-ups and cool-downs into your daily routine to minimize the risk of vocal strain and prevent long-term damage.

7. Eat A Balanced Diet

Eating well on tour can be challenging, but it’s crucial for maintaining your energy levels and overall health. Focus on consuming a balanced diet rich in whole foods, including fruits, vegetables, lean proteins, and whole grains. Avoid excessive sugar and processed foods, which can cause energy crashes and contribute to weight gain. Carry healthy snacks with you to avoid the temptation of fast food and convenience store options.

6. Drink Plenty Of WATER

Proper hydration is essential for maintaining your energy levels, promoting healthy digestion, and keeping your vocal cords lubricated. Aim to drink at least eight 8-ounce glasses of water per day, or more if you’re sweating heavily during performances. Carry a reusable water bottle with you at all times and make an effort to drink water throughout the day, not just when you’re thirsty.

5. Get Your General Blood Test BEFORE Touring

General blood tests serve multiple purposes, such as measuring cholesterol and blood glucose levels, that help in preventing the developing heart and circulatory diseases and diabetes, as well as assessing the progression of your condition. Additionally, tests that detect various chemicals and proteins can provide insights into the functionality of your liver or kidneys. If you find out your kidneys are not properly functioning, you will know to drink way more water than everyone else and will stay away from after-party drinking. If you discover your cholesterol is high, you’ll give up on cheese, red meats, and lactose-based products. If you ignore these, you may end up exacerbating whatever underlying condition you have and will end up in foreign emergency rooms that will cost you weeks of performing if you’re lucky.

4. Keep A Diary

Touring can be emotionally taxing —especially if you have an entire band to work with and are not a solo act—and a tired mind will immediately translate into a tired body. Make time for self-care activities, such as journaling, meditation, or spending time in nature, to help alleviate stress and maintain a sense of balance. Don’t hesitate to reach out to friends, family, or a mental health professional if you’re struggling with anxiety, depression, or other mental health concerns.

3. Get Away When You Can

While it might be tempting to pack your touring schedule with back-to-back shows, it’s crucial to give yourself time to rest and recharge. Schedule regular days off or lighter performance days to avoid burnout and maintain your energy levels. Use this downtime to relax and engage in activities that bring you joy, such as exploring new cities, connecting with friends and family, or simply enjoying some quiet time alone.

2. Know Your Limitations

Injuries can be a significant setback during a tour, so it’s essential to take steps to prevent them. Warm up and stretch before each performance, and be mindful of your body’s limits. If you experience pain or discomfort, don’t ignore it – seek appropriate medical attention and adjust your performance to avoid exacerbating the issue. And please don’t try crowd surfing or knee landing when you’ve never done those before in a controlled environment.

1. Be ‘Flexible’ Throughout It All

Listen to your body and be willing to adapt your routine as needed throughout the tour. If you find that certain exercises are causing discomfort, try alternative activities that target the same muscle groups. If you’re struggling with sleep, experiment with different relaxation techniques to find what works best for you. Stay open and flexible, and remember that your ultimate goal is to maintain your physical and mental well-being so you can deliver your best performance at every show.

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