6 Side Hustle Ideas To Keep Yourself Fit and Your Finances in Order

side jobs

You don’t need to be a finance expert to know that having multiple income streams is essential to look after your finances. And yet, cultivating your work-life balance has never been as important as it is in the time of Covid-19 lockdowns and remote working. So, how can you earn extra money while looking after your health and pursuing your passions? Here are some fitness side hustle ideas to try today. 

Become a Yoga Teacher

In 2021, over 36 million people in the US practiced yoga regularly – a significant increase of 50% since 2012! So, it does not come as a surprise that the industry behind yoga and other mindful practices continues to boom. So, if you are already interested in yoga, signing up for a yoga teacher training course and getting the qualifications you need to teach might be a great way to combine your passion and your desire to start a side hustle. 

Consider Dog Walking

According to recent statistics, 1-in-5 households in America adopted a pet during the pandemic. And the benefits that a furry friend has brought to their life are undeniable. However, now that professionals have started to return to the office, they might be looking for someone looking after their dog. Consider applying for the position to earn while enjoying your evening walk.

Become a Tour Guide

If you have always loved the history, landscaping, and architecture of your city or town, you might consider becoming a tour guide. Today, you can find associations that allow you to conduct your tours and earn a considerable income from it, while also receiving all the benefits of an employee. 

While this can be an excellent side hustle idea for those who love exploring and learning, make sure you get all the certifications you need to continue growing your audience.  

Consider Gardening as a Side Hustle

Have you ever thought that your passion for gardening could be your best tool to save up for your next family vacation? Well, think again! Our gardens have proved themselves to be a safe retreat and the only place to get a breath of fresh air throughout the months of lockdowns and social distancing measures. 

Now, more and more people have committed to looking after their private outside area. If you have always loved gardening and landscaping this could be the best time to get started in a thriving industry. 

Become an Online Personal Trainer

It is undeniable that Covid-19 has forever changed the personal training industry. And yet, the whole wellness and fitness sector is thriving! So, if you have been thinking of transforming your passion into a career, you could consider becoming an online personal trainer and help people pursue their health and fitness goals – no matter where they are in the world!

Get Your Water Aerobics Certification

Love being immersed in water? Getting a water aerobics certification to teach this discipline can help you improve your fitness level, help you spend more time in the water, and refine your swimming skills. This sport is ideal for all age groups, and can truly help you build up functional strength and flexibility – learn the basics of teaching water aerobics and share the secrets of this sport with your friends.

Important Decisions You Need to Implement For a Healthy Body and Mind

Life is a balance of many factors. To live a healthy, happy life, it’s essential to make the right decisions. If you want to enjoy good health and peace of mind, you need to make some tough choices in your diet and lifestyle. In this post, we will talk about some critical decisions that are essential for your well-being.

fresh fruit

1 Eat Nutritious Food 

Eating a nutritious diet is one of the most important decisions you can make for good health. If you overeat sugar and saturated fats, your body will accumulate fat cells, leading to weight gain. You’ll also feel tired because your blood glucose levels fluctuate, which means your energy stores within your muscles are being depleted faster than they should be.

A healthy diet includes:

  • Lots of vegetables.
  • Fruits.
  • Lean proteins from fish or poultry.
  • Whole-grain carbohydrates such as brown rice or quinoa instead of white bread products like pasta and chips.

These types of carbs contain fiber which helps maintain stable blood glucose levels. Of course, healthy eating habits require discipline, but if you stick with it over time, there’s no doubt that you’ll feel better.

2 Exercise Daily 

The next most important decision you need to implement is exercise. Exercise at least five times a week for 45 minutes each time, but if you’re starting, aim for 30-minute sessions three days per week. If your schedule doesn’t permit that much downtime in the morning or evening, try exercising on your lunch break instead. Exercise will help ensure that all of the body’s systems are working correctly and enhance numerous bodily functions, including regulating blood pressure levels throughout the day and strengthening muscles while boosting bone density. Regular physical activity also helps manage stress, so it’ll keep anxiety symptoms under control – something that can be beneficial when trying to fall asleep at night too! So get moving more often by making this critical decision.

3 Reduce Alcohol Intake 

The third decision you need to implement is to reduce alcohol intake. If you overuse alcoholic beverages, it can lead to numerous health problems, including liver disease and cancer, so we recommend cutting back or even stopping altogether depending on your situation. When you drink excessively, not only will it damage many of the body’s organs but also cause mood swings and depression symptoms, which may make getting a good night’s sleep difficult, if not impossible at times. The Real-World Impact On Your Brain and Body is also highly noticeable when your body withdraws from alcohol. 

If there are medical reasons that prevent you from drinking, don’t start now because this critical decision could save your life! But if it’s something like social situations where people enjoy having a few drinks after work with friends, try suggesting other activities instead, such as going out for a nice dinner.

Making healthier lifestyle decisions can considerably impact your life, including longevity, physical health, and mental well-being. When you feel good about yourself, it’ll also boost confidence levels, leading to better relationships with others!

Pandemic Lockdown Weight Gain & the Medical Reasons for it

At a time when Americans should have been focused on their health, as a population they were anything but. During the Covid-19 pandemic lockdown the average American gained two pounds a month, according to a study published in the The Journal of the American Medical Association (JAMA Network Open).

But the reasons for this trend were the result of brain chemistry that evolved in humans over the millennia, according to well respected neurologist, Dr. Steven Goldstein, founder of the Houston Healthcare Initiative. He described these on his regular podcast that can be heard on Apple PodcastsAudacyHouston Healthcare Initiative, iHeartPodcast AddictPodbeanBacktracksSoundcloud, and just about anywhere podcasts can be heard.

Stress & More Stress

Dr. Goldstein told his audience that the main reason for the weight gain was related to stress. “The main reason is stress, especially given the really bad news about the seriousness of the pandemic and the controversies about different treatments early on,” he told his listeners. “That was stress of a long duration which exacerbated the physiological accompaniments of stress.”

Fight or Flight Responses

As part of the ‘fight or flight’ response, the human brain goes on high alert. To maintain a high state of alertness requires more energy for the brain in the form of calories. “Heightened states of stress and anxiety like this require more calories to keep the brain on high alert, Dr. Goldstein stated. “We eat sugar to get a boost of energy. Sugar gets converted to energy faster but does not last long, requiring more sugar. It is a cycle that is unhealthy short term, but really bad long term.”

Long Term Fear of the Unknown

On top of that stress was the unknown. No one living had ever experienced anything like the Covid-19 pandemic and closure of practically everything. According to Dr. Goldstein, not knowing was a huge problem for the American psyche. Research shows that the unknown makes people more stressed than when they know something is about to happen. “In late March, April, and May of last year we really didn’t know what we were dealing with, in terms of how contagious the Covid-19 virus was or how potentially fatal it might be,” Dr. Goldstein said. “Obviously then, the unknowns of the virus and the dramatic worldwide lock downs were things none of us had any experience with and that is the perfect recipe for stress, anxiety and the overeating that accompanies both.”

To Flee or Not to Flee

Stress like this is in reaction to the ‘fight or flight’ response that is hard-wired into the consciousness of humans. According to the web site Psychology Tools, the fight or flight response is ‘an automatic physiological reaction to an event that is perceived as stressful or frightening. The perception of threat activates the sympathetic nervous system and triggers an acute stress response that prepares the body to fight or flee.’ When the duration of this automatic response is months or even over an entire year, part of the evidence that Americans endured all this stress is registered on the scale.

Brain Chemistry

So what in the human psyche links eating with stress? “Humans evolved such that when faced with stress, the body does what it must to keep the brain on high alert,” Dr. Goldstein reported. “It decreases levels of some hormones and brain chemicals to discourage behaviors that won’t help in an urgent situation, and it increases other hormones that will.” Dr. Goldstein added more details, “our ancestors had to outrun predators and other humans or be ready to fight them. Thus, we evolved to release adrenaline in response to the fight or flight response. From an evolutionary perspective, that stress responses are tuned to environmental uncertainty suggests that they gave people a better chance at survival, depending on who or what was chasing you.”

A Gut Feeling

Dr. Goldstein also explained that there was a connection between the brain and the stomach. “The brain is connected to the gut through a two-way communication system called the vagus nerve,” he said. “When you are stressed, your body inhibits the signals that travel through the vagus nerve and slows down the digestive process.”  Eating for comfort can be a natural response to stress, but when combined with the lower motivation to exercise and consumption of low-nutrient, calorie-dense food, people can and did gain weight.

About the Houston Healthcare Initiative

The Houston Healthcare Initiative podcast with Dr. Steven Goldstein is an information vehicle for people who want to know all medical options for themselves and are interested in reforming the healthcare industry. To learn more about the Houston Healthcare Initiative please visit www.houstonhealthcareinitiative.org.

The Key Elements of a Healthy Lifestyle You Might Be Neglecting

Thanks to the Covid-19 pandemic, people across the globe have come to the realization that our health is not something that we should be taking for granted. Often, we rely on modern medicine as a means by which to deal with all our health issues and it’s totally okay to use this as a way to help us recover and heal from illnesses.

However, far too often people use this as an excuse to not take proper care of themselves, using medical intervention to solve their problems rather than preventing problems from arising in the first place. This of course only applies to certain illnesses which are triggered by unhealthy lifestyles. Here are some elements of your health that you should take into your own hands. 

Your Sleep

Many people don’t realize what a major impact their sleep has on their health. Overworking themselves, staying up too late and only getting around 5-6 hours of sleep each night is a quick way to watch both your physical and mental health dwindle rapidly. Sleep should be a major focus and priority in our lives – we should schedule our sleep the same way we would schedule a meeting to ensure a good 7-8 hours every night. Your sleeping accessories (like your mattress and pillow) are also important items to upgrade when the time is right, and nowadays this is easier than ever since you can even make an online order for a memory foam mattress in a box. 

Your Nutrition

When it comes to nutrition, people are often operating at one end of two extremes. Either they don’t take much notice of their diets and eat a lot of junk and processed food, or they fall into the trap of following hundreds of different diet fads which can be just as unhealthy. Healthy nutrition is all about balance and moderation. Intense restriction and starving yourself is dangerous, and so is overloading your body with fats and sugars. However, each of these in small amounts is okay: watching your weight and eating lower calories is fine, but having a takeout on Friday nights is also okay. Your main focus should be on incorporating loads of whole, natural foods with loads of vitamins and minerals as your foundation and trying not to worry too much about having some treats now and then, since balance is key for mental health.

Your Activity

Regular movement is a crucial aspect of a healthy lifestyle, however, this doesn’t have to look the way you might imagine. When trying to work on their health or lose weight, many people turn to what they assume is the “right” way to do this. They might try out running, join a gym or start doing crunches on the floor of their bedroom. This might be a great change to their lifestyle. However, there’s also the chance that they might hate it – and that’s okay! The important part of exercise is that you enjoy it enough to do it consistently. This means that it might take you a while to find what’s right for you. It might be tennis, dance classes, kickboxing, weight lifting, swimming, yoga or hiking. There are endless ways to move your body and all of them are going to offer health benefits. Of course, certain types of exercise might be more conducive to certain aesthetic goals (like building muscle), but if you’re just looking for a healthy kick, it doesn’t really matter what you do. 

Your Mind

Yup, your brain is yet another organ that you need to take care of. Sometimes people get so focused on the physical aspects of a healthy lifestyle, that they end up neglecting the psychological side of things, which is just as important. Your mental health is a major element of your overall health – symptoms of depression and anxiety can often manifest physically which proves this fact! It’s important to take your mental health seriously by implementing time for yourself regularly and being kind to yourself. All of us need time off to dedicate to ourselves – to a hobby that we care about and to resting and relaxing. 

Final Thoughts

Advice found online might make a healthy lifestyle seem unattainable and complicated, but the truth is that expensive supplements, complex workout routines and restrictive diet plans aren’t all they’re made out to be. Focusing on these simple, main elements are all you need to be sure that you’re really taking care of your health and doing what matters to live a long and healthy life.

12 Natural Tips to Relieve Pain

Common over-the-counter medicines like acetaminophen and ibuprofen are effective pain relievers. However, its long-term use can cause side effects, such as addiction. 

Besides, around the world, some people prefer to seek out and use natural pain relievers to help them manage pain. Whether it’s car accident back pain or neck pain from work, you may be able to control pain in low to moderate intensity using natural ways. 

Many essential oils, herbs, and alternative therapies work very effectively as natural pain relievers. Let’s discuss 12 natural ways to relieve pain and improve your quality of life by learning how to manage pain without relying on over-the0counter pain medications. 

Acupuncture 

Following different events in life like being in a sports injury, looking for a car accident pain management options, or having a busy work life, you end up facing chronic pain. During these times, alternative pain management treatments like acupuncture can be very helpful in reducing pain. 

Acupuncture can help you with a certain type of pain, such as neck pain, low back pain, and osteoarthritis or knee pain. People also frequently use this way of pain management for tension headaches and migraines. 

Yoga 

There hardly would be people who haven’t heard of this physical meditation practice that offers a way to stay fit and manage pain naturally. Yoga includes a wide range of breathing exercises, relaxation and self-care methods, and fitness positions. So, practicing yoga can be helpful in relieving pain related to stress and anxiety and limited physical activity. 

Besides, you can also personalize the sections of yoga you practice according to your condition. For example, a few stretching exercises and positions that can help manage back pain. If you are interested in learning yoga, you can easily find classes and certified instructors almost around the world, since this mind and body practice has gained popularity globally in the last decade. 

Mindful meditation 

At times, you can make the situation more convenient and pain levels more tolerable for you along with bringing yourself in a relaxed mind space using ways like meditation. People facing chronic pain are increasingly seeking mindfulness meditation as a natural treatment option. 

The time spent in mindful meditation helps by improving pain symptoms like the quality of sleep, depression, and overall wellbeing and quality of life. A big side effect of pain is that it diverts your attention from everything else and makes you only think about the pain you are experiencing. However, natural ways like mindfulness meditation and yoga can be very helpful in helping you change your focus point and learn to better deal with pain in life.

Lavender essential oil 

The soothing properties of lavender essential oil may help you relieve pain naturally. It helps people sleep better, relax, and ease anxiety. This can help you feel better and ease the uncomfortable feeling caused by the pain. 

These days you can easily find lavender essential oil in stores and online, a great way to use them would be while taking a bath for a relaxing and calming experience. 

Rosemary essential oil 

Rosemary is another essential oil type that you can use as a natural pain reliever. It may be able to help you with headaches, and muscle and bone pain. Besides, rosemary may also help you in reducing inflammation, boost memory, and relax smooth muscles.

You can also find a great variety of rosemary essential oils available online and offline. 

Peppermint essential oil 

The Peppermint plant is known to have antimicrobial, anti-inflammatory, and pain-relieving effects. The three active compounds in peppermint oil include menthol, carvacrol, and limonene. 

Often, people use a diluted version of peppermint essential oil as a topical treatment for pain. They rub the diluted oil on the body areas where that’s causing pain or is achy. That said, rubbing some peppermint oil on your temples and forehead may help relieve tension and ease your headache.  

Eucalyptus essential oil 

Another essential oil that you may want to use as a natural pain reliever is eucalyptus oil. Extracted from the Eucalyptus plant, this herbal remedy may be effective in reducing pain, inflammation, and swelling in the body. 

However, make sure to dilute the eucalyptus oil in a carrier oil before applying it topically and keep it away from children. Make sure to do a spot check just to check if your skin is not reacting to the eucalyptus oil. Just like other oils, you can also find a range of eucalyptus essential oils online. 

Cloves 

A lot of people have traditionally used cloves as a home remedy to help them with a toothache. Besides, people can also use clove gel as an effective alternative to benzocaine gel, which is a topical gel often used by dentists to help decrease the pain from needles. 

That said, the antioxidant, antifungal, anti-inflammatory, and antiviral properties of cloves can be turn out to be beneficial as it being a natural pain remedy. 

Capsaicin 

People have also used capsaicin, found in chili peppers, as a natural pain relief remedy. However, directly using this substance of your body part can cause a mild tingling or burning sensation.

A lot of you may not know this but many pain-relieving products have capsaicin in them. Capsaicin is an important element of many topical creams and patches used for pain management. 

Even though capsaicin may not help relieve pain directly, but it is believed that it reduces the skin’s sensitivity towards pain by affecting the nociceptor fiber, the nerves that carry the pain signals in our bodies.

Ginger 

This might be one of the most commonly available natural pain remedies in households. Ginger is a root plant with high promise as a natural pain reliever and many other benefits. 

Consuming ginger on daily basis may help with muscle pain, which causes resistance in exercise and activities like running. It can also accelerate recovery and decrease inflammation associated with exercise. 

You can include ginger in your diet by adding a raw piece of it in your teas or smoothies. You even take ginger supplements that are available in stores and online, but going for fresh ginger has more health benefits. 

Feverfew 

Feverfew or known as bachelor’s button or feather few is a medicinal plant. Some of the traditional uses of feverfew include treating migraine, fever, headaches, toothaches, rheumatoid arthritis, and stomach aches. 

However, consuming feverfew can have side effects such as vomiting, nausea, and abdominal pain. So, make sure to consult your doctor and double-check if you can take feverfew for your condition. 

Turmeric 

Around the world, turmeric is known for its powerful medicinal properties. Curcuma is the active ingredient in turmeric spice and has great pain-relieving qualities. 

Turmeric is also a commonly used herbal remedy for decreasing inflammation. You can include turmeric in its natural form in your diet by adding it to your smoothy, juicy, and curry recipes.

Improve your quality of life 

Managing pain can be very challenging and if you have been dealing with it long, its symptoms can be difficult as well. However, adopting some of these natural ways to relieve pain can help you decrease your dependence on over-the-counter medication. They can also help improve your overall health and well-being and also better fight symptoms like poor sleep quality and stress. 

 

10 Ways to Help You Recover Mentally from An Injury

Injuries, accidents, and other medical issues are part of life. However, when you are recovering from them, it is very important to address both your physical and mental healing.

From a traumatic brain injury treatment to recovering from a fracture, you need to focus on how this injury or this phase of life has affected you emotionally and mentally. A lot of times, people forget the importance of recovering mentally because such events affect your state of mind more than you might realize. 

Besides, avoiding recovering mentally due to your physical injuries can have long-term effects on your life because complete healing goes far beyond just your physical state. A lot of people who physically go through such occurrences, tend to become afraid of reinjury or face post-traumatic stress when doing any physically demanding like playing a sport, exercising or driving according to how they were initially injured. 

Some other ways it can affect you are through insomnia, anger issues, and change in appetite. While exercising, endorphins are released in your brain, which makes you feel better and gives a bit of a high. However, if you are not allowed or able to exercise, you may easily get depressed, irritable, and lose motivation to watch your diet. A lot of people tend to eat too much or too little or eat very unhealthy foods. 

Hence, to avoid or limit these sides effect of recovering from injury, you must focus on your mental recovery just as seriously. There are several ways you can stay positive during this time and focus on your mental recovery. Let’s get to the list of ten things you can do to boost your emotional and mental recovery from an injury.

Change your perspective 

The first step has to be working on your perception of the injury and the recovery. Divert the time and energy that you would normally focus on working out to your recovery. 

It may take a while, but make sure to keep reminding yourself that even if you are resting and recovering it does not mean that you are not being productive. Don’t be too hard on yourself and try to understand as resting allows you to heal and get back on your feet, it is a productive use of your time. 

Maintain a journal 

Keeping a journal helps a lot of people managing pain. If you worry too much about your injury or re-injury when you are in pain, try to keep a journal of all these feelings. You can include things like when you face aches or pain, what are the trigger points, how long they last, and how they get better when you feel pain. 

This can help you regain your confidence, and understand that it is going to end at one point. Besides, keeping a pain journal also sometimes makes it easy for your doctor to track your progress. 

Set realistic goals for yourself 

The time you are recovering from the injury is very important for how this entire episode affects your life in the future. Hence, it is important that you set new, smaller, and realistic goals for yourself and your progress. This way, when you achieve your goals, you can feel happy and celebrate them as they come true. This also works wonders in helping you stay motivated and going for the next goal.

Focus on the things you can control

Focusing on things you cannot control will only make this journey more difficult for you. Whether it’s neurology in San Antonio or any other treatment you are going through for your physical recovery, they are going to take time and it is not much you can control here. 

However, you can control your diet, your fluid intake, and eating healthier food that helps you recover faster. After some time and discussing with your doctor, you can include some alternative ways to exercise. For example, if you have an arm injury, you can do some basic leg exercises. Hence, try to focus on what you can do instead of what you cannot. 

Find a hobby 

Depending on the intensity of your injuries, you can take any time like days, weeks, or even months to recover. Hence, it is important to keep yourself entertained during this time. Keeping up a new hobby is a great way to keep your energy levels up. Cooking, reading, or starting a DIY project, look for something you can enjoy doing.

Meditate

Finding a way, you can channel the stress away is the best thing you can do. If you find yourself obsessing about not being able to heal as quickly as you would like, take some time off and practice meditation. 

Worrying too much will only take your progress backward. Instead, try sitting still and alone, concentrating on your breathing, it tends to calm your nervous system, help you stay positive, and reduce stress. If you have been doing meditation from before the injury, it will be even easier to follow through with this tip. 

Keep up with the rehab program

The journey of recovering physically and mentally is different for everyone and some people use extra help to do this smoothly. That is why keep reminding yourself that even though doing more rehab than you are recommended by the professional might not make your recover faster, but doing less than what is recommended will slow down your progress. 

Hence, don’t shy away from the rehab and stick to what is working for you, and what is helping for even longer is absolutely necessary.

Do not isolate yourself 

During your recovery, you can use as much support as you can get. Hence, try to maintain your normal social life as much as possible. If you are continuing to regularly communicate with and socialize with your close friends and family, you are less likely to feel as down about the injury. 

Besides, a strong support system also helps in keeping you motivated towards your health and wellness. 

Stay positive 

It is very important to remember that it might take a long time but you will one day get better and the injury will be healed. If you follow through with the recommended treatment plan, don’t rush yourself, and give your body the fuel it needs to completely recover, and eventually, you won’t be injured anymore. And finally, you can get back to your normal routine, doing things that you enjoy the most. 

Practice patience 

No one wants to stay injured, but healing takes time. Make sure to take time to think about what this time has allowed you to do. Try to exercise patience and gratitude. Trying to look for something positive during this time will give you the strength to keep going forward. You may even find yourself enjoying the small things like some time off from work and catching up with your family, friends, or old hobbies like reading or watching movies. 

How you pass this time and what this time represents in your life ultimately depends on you. An overall positive outlook allows you to not only try to recover faster but also helps you to change your perspective of life beyond the injury. 

Mandatory Face Mask Policies Associated with Reduced COVID-19 Deaths

Study findings state that statewide mandatory face mask policies reduced COVID-19 deaths

Statewide policy on face mask use reduces case fatality rate, new research suggests.

Researchers at the UNC Charlotte, Department of Public Health Sciences examined the COVID-19 incidence and mortality data in the 3,102 counties across the U.S using data from the John Hopkins University and Kaiser Family Foundation. They found that early adoption of state-directed mandatory face mask policies was associated with a 10% reduced mortality risk ratio across all counties and a 5% reduced mortality risk ratio among urban counties.

At the end of August 2020, 3,079 US counties reported at least one confirmed case of COVID-19, and about two-thirds of all U.S. counties had a state policy on mandatory face mask use. According to the study, it took an average of 62 days from the first reported case in the U.S. for COVID-19 to spread to the 3,079 counties. However, it took an average of 101 days from the first reported case in the U.S. for the counties to have a statewide policy on face mask use.

“As of August 31, 2020, the median county-level case fatality rate was 1.54%. Among the 2,009 counties with a statewide policy on face mask use, the median case fatality rate was 0.81%”, Oluwaseun Adeyemi, a public health sciences doctoral candidate and one of the study authors, writes.

But it was not only the reduced case fatality rate among the counties with a statewide policy on a face mask that was intriguing. Counties whose statewide policy on face mask use came before the 62-day mark had a reduced mortality rate ratio compared to other counties that instituted the statewide policies after the 62-day mark. Adeyemi stated that “early adoption of face mask policy was associated with a 10% reduced mortality risk compared to counties with late adoption of statewide face mask use policy”.

The authors selected the death counts a week before and three weeks after the statewide policy on face mask use. For counties without a statewide policy on face mask use, death counts corresponding to dates of an adjacent state with a mandatory face mask policy were selected. The case fatality rate was measured as the proportion of deaths in a county divided by the number of confirmed cases. The authors will be presenting these results at the Society of Behavioral Medicine’s (SBM’s) 42nd Annual Meeting & Scientific Sessions on April 12, 2021.

About University of North Carolina at Charlotte

UNC Charlotte is the third largest and the fastest-growing university in North Carolina. The public health sciences department at UNC Charlotte prides itself in its faculty, whose research focuses on diverse areas of public health issues which include occupational health, suicide, maternal health, infant and child health, social determinants of health, cancer, and chronic diseases, and geriatric population. Based in Charlotte, the third fastest-growing urban city in the U.S., the public health sciences comprises a community of students, staff, and faculty from diverse backgrounds, working together to solve local, regional, and national emerging public health issues.

About SBM 

The Society of Behavioral Medicine (SBM) is a 2,400-member organization of scientific researchers, clinicians, and educators. They study interactions among behavior, biology, and the environment, and translate findings into interventions that improve the health and well-being of individuals, families, and communities (www.sbm.org).

All the Countries Americans are Allowed to Travel in Right Now

This post is shared via Smart Travel.

With the seventh most powerful passport in the world, Americans are used to the privilege of access to almost any country on demand. Before the pandemic, Americans could travel to 185 of the world’s 195 countries visa-free, or with a visa on arrival. But due to the high coronavirus rates in the U.S., dozens of destinations (including the European Union) have deemed the U.S. ‘high risk’ and closed their doors to Americans. So what countries can Americans visit right now?

Some countries have slowly begun to re-accept U.S. passport holders, providing they agree to specific regulations such as PCR testing for COVID-19 or mandatory quarantines. You’ll also now need to show a negative PCR test result (taken up to three days before your flight) in order to board any aircraft returning to the U.S. from overseas. (Alternatively, you can show medical documents if you had COVID-19 in the past 90 days.) The situation is still in flux and each country has different requirements. All the changes have left many travelers confused about which countries Americans can visit now. If you’re thinking of heading overseas, here’s what you need to know about where you can go and what the requirements are for American visitors.

The rules and mandates below are subject to sudden change so we’re updating this page weekly with relevant information sourced from the State Department and tourist boards. Airlines may have additional requirements. We recommend you also check details on your destination’s immigration website and purchase travel insurance covering flight changes/cancellations, unplanned quarantine, coronavirus treatment, etc. The State Department or your home state’s government may also have conditions for returning to the U.S. from certain locations.  

All the Countries Americans Can Visit Right Now

Albania

Set alongside the sparkling Adriatic Sea, this southeastern European destination is more under-the-radar than its popular neighbor, Greece. U.S. passport holders can enter without a PCR test but masks are mandatory and there is a curfew from 8 p.m. -6 a.m. However, a number of airlines have cancelled or reduced their flights to and from Albania. Expect health screening at the airport (no-touch thermometers and medical staff looking out for anyone exhibiting coronavirus symptoms). There are restrictions on which countries you can pass through on your return to the U.S.A.

Anguilla

This tempting slice of eastern Caribbean paradise is successfully keeping its coronavirus rates low by requiring all visitors – including Americans – to apply for pre-travel authorization then, on arrival, present a negative PCR test (taken three to five days before they travel). You must take a second PCR test on arrival, a third on day 10 or 14 and one more on departure. Masks are required on vessels and in any place where it’s not possible to remain at least three feet from everyone else. U.S. residents must quarantine in a government-approved facility for up to 14 days. The country is trying to encourage long-stay visitors during the pandemic with new visas including family and digital nomad visas, but it’s also possible to book short stays of five days or less.

Antigua and Barbuda

American visitors are welcome to come to these sun-soaked islands provided they have a negative PCR test (taken up to seven days before flying there). All arrivals must complete a health declaration form and wear a mask in all public areas. You also have to register with the Ministry of Health Wellness and the Environment by providing information here or by calling 1-268-462-2675. There is a ‘recommended’ quarantine period of 14 days and the health authority may require further PCR tests. It’s ‘recommended’ because if you test negative on the second test you may be released from quarantine. There’s a curfew from 8 a.m. to 5 p.m. until April 15.

Armenia

Straddled between Asia and Europe, this landlocked nation is allowing Americans to visit providing they have taken a PCR test within the past 72 hours or agree to take on one arrival ($40). Arrivals testing negative are exempt from quarantine. Face masks are required in public spaces.

Aruba

These Dutch Caribbean islands are back open for business. Americans can visit Aruba’s sandy shores providing they complete an online immigration card and purchase Covid-19 health insurance before arrival. The immigration card must be submitted along with a negative PCR test, taken at least 72 hours before arrival. An alternative option is taking a PCR test on arrival then self-isolating at your hotel until you get the results. There’s a curfew from 10 p.m. to 5 a.m. The tourist board made this handy video on their COVID-19 protocols.

The Bahamas

A Travel Health Visa ($40-60) and negative PCR test (taken up to five days before arrival) is required for entry to these picture-perfect islands, which lie just a stone’s throw from Miami. Visitors must present the confirmed Travel Health Visa and PCR test result to airline crew before they board their flight and show it again on arrival to immigration officials. You’ll need to opt-in for Covid-19 travel insurance on your visa application. You also have to take a rapid antigen test on day five, but results come through within an hour. Face masks are required in public spaces and everyone must self-report their condition via a daily health questionnaire for up to 14 days, or for the duration of their stay if under two weeks. There’s a 10 p.m. to 5 a.m. curfew on many of the islands (starting at 8pm on some islands), and traveling inter-island requires an online health application and possibly another PCR test too.

Bahrain

This sovereign state in the Persian Gulf is offering Americans visas on arrival, but you must take a PCR test at your own expense upon landing. You will be required to complete a health questionnaire, download the BeAwareBahrain health app and will have to take a second and third PCR test on days five and 10, also at your own expense ($95 for all three tests). However, you only need to self-isolate until the results of the first test are in.

Bangladesh

Set on the Bay of Bengal, Bangladesh is among the more offbeat destinations on this list. Bangladesh requires all U.S. citizens to present a negative PCR test from a government-authorized facility, taken up to 72 hours before arrival. On arrival you’ll need to fill in health information cards and there’s temperature screening at the airports. You then need to quarantine at your hotel or other accommodation for 14 days. Masks are required in public. Certain areas of the country are subject to localized restrictions – check with the Directorate General of Health Services.

Barbados

American visitors to this tropical paradise must complete a PCR test from an accredited facility up to 72 hours before arrival and online immigration forms 24 hours in advance. The test will be screened for validity on arrival, and you will be required to take a rapid antigen test on arrival too. The U.S. is still deemed a ‘high-risk country’ by Barbados, so you’ll need to quarantine at a designated holding hotel or approved villa for five days. During this time you’ll also have to report your temperature and give health updates daily to the public health team who will check in by call or text, so bring your own thermometer.  You’ll also have to wear an electronic tracking bracelet. Another PCR test is required on day five, and if the result is negative again then your quarantine is over. Everybody has to agree to abide by ‘Barbados House Rules’ which include mandatory masks in public and abiding by the 9 p.m. to 6 a.m. curfew.

Belize

Belize is framed by the Caribbean Sea on one side and dense jungle on the other. This lush Central American country is asking Americans to present a negative PCR test taken 96 hours prior to travel, an antigen test taken 48 hours in advance or take a rapid test on arrival in Belize ($50). If you can present a certificate of vaccination against COVID-19, you don’t need to take any tests to enter Belize. This must be full immunization, completed at least two weeks before arrival in Belize. Everyone is asked to download the Belize Health app and complete the questionnaire, (which includes booking a ‘Gold Standard hotel’ in advance) then take a screenshot of your QR code/ID to show immigration officials at the airport. Masks are mandatory in public. Tourists can move around freely but are recommended to stick to the Gold Standard amenities, sites and restaurants in the Tourism Safe Corridor. There’s a curfew from 10 p.m. to 5 a.m.

Bermuda

The country that gave the world Bermuda shorts is also famed for its stunning pink sand beaches. This North Atlantic island requires travel authorization one to three days before arrival plus a negative COVID-19 test for all arrivals. It must be taken up to five days before travel. Then you’ll need to take a second PCR test on arrival and quarantine until you receive a negative result (usually within 24 hours). For the first 14 days you also need to wear a $30 ‘Traveler Wristband’ (pretty strict repercussions for removal). Further tests are required on days four, eight, and 14. Alternatively, you’re allowed to avoid all the testing and the wristband by legally agreeing to quarantine for 14 days. The Bermuda Travel Authorization is $75 and all arrivals have to report their temperature twice daily online (so bring your own thermometer). Masks are required in all public spaces. You also must take a taxi (not public transport) from the airport and give the driver your contact details for contact tracing purposes. Indoor bars and nightclubs are closed.

Bhutan

This breathtaking Buddhist kingdom has always strictly limited the number of tourists allowed into the country under its ‘high value, low impact’ policy aimed at protecting its unique culture and environment. That means most nationalities wanting to visit have to apply for a visa in advance through a licensed Bhutanese tour operator and pay a daily fee of $200-250 if accepted. The Tourism Council of Bhutan tells us that Americans can still visit now using the normal system, but they must agree to 21 days of quarantine.

Bolivia

From the Andes and the Atacama Desert to the Amazon, Bolivia has a lot to offer adventure travelers. Currently, Americans can visit Bolivia if they provide a negative PCR test taken within 10 days of their flight. Masks are required everywhere in public and there’s health screening at the airports. As with most destinations, changes can be put into effect with no notice but you can keep an eye on things here.

Bonaire

You’re allowed to enter this Dutch Caribbean island as long as you also comply with Bonaire’s entry requirements. It involves downloading a health declaration form before travel and then presenting to immigration authorities on arrival. You also need two tests – a negative PCR test taken up to 72 hours before you travel  and a negative rapid antigen test four hours before boarding. Alternatively, Bonaire accepts a negative NAAT test, taken up to 24 hours before departure. There’s a curfew from 9 p.m. to 4 a.m.

Bosnia and Herzegovina

Located on the Balkan peninsula, this southern European spot only requires Americans take a PCR test 48 hours before arrival. Assuming it’s negative, you’re free to explore this history-rich nation with few restrictions, except for face masks in indoor and outdoor public places. There’s a curfew in place, but the duration varies by area, so check locally

Botswana

You’ve probably seen Botswana’s Kalahari Game Reserve in nature documentaries. The fossilized river valleys and epic grasslands populated by giraffes and cheetahs are iconic. If you’re hoping to go, you’ll need a negative PCR test taken up to 72 hours before your flight. Masks are required and there are some domestic travel restrictions. Permits are needed for travel between the nine geographical zones but tourism is regarded as essential travel for economic reasons, so these permits will usually be approved. In the capital, Gaborone, there’s a curfew from 8 p.m. to 4 a.m. There are reports that travelers should expect inconsistent application of COVID rules and sudden unexplained changes in enforcement in Botswana, so please bear this in mind.

Brazil

It’s worth noting that the State Department has slapped a ‘do not travel’ warning on Brazil right now due to high numbers of coronavirus cases. However, Brazil is still allowing U.S. passport holders to enter for stays of up to 90 days, providing they arrive by air. You’ll need to take a PCR test up to 72 hours before arrival and fill in a Traveler’s Health Declaration, whereby you also agree to ‘sanitary measures’ (social distancing, hand-washing etc) during your trip. The form will be distributed prior to boarding or you can find it here. There is also health screening at the airports. Several states and local governments in Brazil have issued mask mandates and movement restrictions so check locally to avoid fines or possible arrest.

British Virgin Islands

All 60 of these glittering reef-lined islands and cays reopened during the first week of December after nine months of closure. While its borders were shut, the government of this luxury Caribbean destination devised a very extensive COVID-prevention program. Visitors need proof of travel insurance with comprehensive medical coverage and a negative PCR test taken up to five days prior to arrival. You also need to apply for travel authorization and submit your PCR test results via the BVI Gateway App – more info here. On arrival, there’s another  test, and you’ll have to activate a contact tracing app on your phone and put on a government-issued wristband monitoring device. For the first four days you must quarantine at your hotel, then take a PCR test on day four (using approved transportation to and from the testing site). If you’re still COVID-free when the results come back, you can go explore, providing you stay 6ft from others, wash your hands often and wear a mask during travel and at the airport. The PCR tests, wristband and app are provided at your own expense ($175). Arrivals by sea are subject to four days of quarantine plus PCR testing.

Cabo Verde (Cape Verde)

This collection of volcanic islands, bursting with Creole and African culture and surrounded by turquoise waters, is popular among European travelers but less well known by Americans. However, visitors from the U.S. are welcome to visit as long as they can show a negative PCR test taken up to 72 hours prior to travel. On arrival, your temperature will be taken and you’ll need to fill in a health questionnaire then wear a face mask in public while you’re there. There are currently restrictions on São Vicente which affect restaurants, beach access and public gatherings due to an uptick in localized COVID cases. For inter-island travel, you’ll need to fill out a Health Surveillance Survey.

Cayman Islands

Under the first stage of its reopening plans, only limited categories of travelers can enter the Cayman Islands (such as for special events) and they need to be approved by Travel Cayman. But if you’re among the highest-earning digital nomads (or just working remotely this year, with a high salary), you’re one of the lucky few that can enter. The Global Citizen Concierge Scheme is aimed at long-stay travelers, who can remain there for up to two years. If you meet the criteria (which includes making at least $100,000 annually) and are approved, you can enter this tropical paradise with a negative PCR test from an accredited lab taken up to 72 hours before your flight. Then there’s a 14-day quarantine period just to ensure you’re definitely not infected. Masks are required at airports and on public transport. If you want to travel between islands there, you’ll need advance authorization and may have to take a PCR test too.

Chile

This long strip of land between the Andes and the Pacific Ocean recently featured in Ewan McGregor’s motorcycle travelogue, Long Way Up. If that whet your appetite to visit you’re in luck because Chile is allowing American visitors in — with a few conditions of course. You’ll need to complete an affidavit within 48 hours before you leave for Chile. You also need to show a PCR test on arrival taken up to 72 hours in advance (the clock starts ticking when it’s taken, not when you get the results) and show proof of insurance covering COVID-19. There’s a 10 day quarantine, and you spend the first five days of it in a transit hotel, where you take another PCR test. If the result is negative, you can proceed to your hotel and complete the remaining five days of quarantine there, while reporting your health condition daily to the health ministry. You also need to apply for a ‘health passport’ to travel around within Chile (it’s only allowed in certain regions, depending on their COVID-19 infection rates).There’s a 11p.m. to 5 a.m. curfew (more restrictive in some areas) and masks are mandatory in all urban areas.

Colombia

Famous for its coffee, rich culture and friendliness, Colombia is requiring visitors to take a PCR test up to 96 hours before flying there. Alternatively, if you sign a document claiming you were unable to get tested within that time frame, you can take one on arrival then quarantine for as long as the country’s health department instructs (up to 14 days).  Travelers are expected to quarantine for 7-10 days, and take another PCR test between days three and five. You also must fill out a form before departure and agree to contact tracing while in Colombia. All travelers are subject to health screening at the airports. Some cities have implemented curfews. Restrictions such as masks and social distancing vary greatly by city and department, click here for more details.

Costa Rica

Americans wanting a taste of the slow life in Costa Rica must provide proof of health insurance covering COVID-19 with expenses of up to $50,000, plus $2,000 worth of coverage for coronavirus-related quarantine. Immigration officials in Costa Rica have discretionary powers to decide the duration of your stay and are currently limiting it to correspond to your insurance coverage dates. You need to fill in an online Health Pass 48 hours before you travel. Face masks are required. Find more details here.

Cuba

As long as you don’t stay in a government hotel, Americans can travel to this northern Caribbean spot. You’ll need to take a PCR test 72 hours or less in advance of your arrival. You will need to take another one on arrival then self-isolate for five days. On day five there’s a third PCR test, but if it’s negative you’re free to look around, as long as you wear a mask. There are some restrictions on interstate travel and you must have non-U.S. medical insurance, which is usually included in airline prices for flights originating from the U.S., according to the State Department.

Curaçao

If you want to visit Curaçao’s turquoise bays,  you must complete an online immigration card, Health Department Passenger Locator Card, and purchase insurance. You also need to take a PCR test in the 72-hour window before you leave home. There’s a curfew from 9 p.m. to 4:30 a.m. More details available here. Under the current lockdown orders, beaches are closed, vehicles can only be used for ‘essential purposes’ and there’s a ‘stay at home order’ for Sundays.

Djibouti

Under the radar? Yes. Open to Americans? Also yes. Djibouti has picturesque beaches on the Gulf of Aden, amazing volcanic and mineral formations, salt lakes and world-class diving. This destination on the Horn of Africa requires travelers to obtain approval for an eVisa and take a PCR test up to 72 hours before departure (not more than 120 hours before arrival). All passengers take a minimally-invasive saliva test for COVID-19 on arrival ($30). If a high number of passengers on your flight test positive you may have to take a PR test too. Masks are required at airports and you must carry hand sanitizer with you during your trip and observe social distancing.

Dominica

This sunny eastern Caribbean enclave is allowing Americans to visit providing they show a negative PCR test taken 24-72 hours prior to arrival and agree to a Rapid Diagnostic Test on arrival too. You’ll need to submit a health questionnaire online 24 hours before arrival. All visitors must also agree to scheduled and unscheduled health checks (by phone or in person) during their stay. You also must quarantine at a COVID-certified hotel and take a PCR test on day five. If the test is negative the quarantine is over. You also need to wear a mask in public.

Dominican Republic

This tropical paradise requires all visitors to fill out an E-Ticket for entry and exit. Until then, you need to fill in a health declaration form to attest to not having had any symptoms within the past 72 hours and provide details of where you’ll be staying for the next 30 days. Rapid tests are carried out randomly on 3-10 percent of arrivals and there may be temperature checks at airports. You must wear a mask in public places, and there is a nationwide curfew from 9 p.m. to 5 a.m during the week and from 7 p.m. to 5 a.m. on weekends. Amazingly, all arrivals get a free temporary health coverage plan, although medical care is limited so you’ll probably still need private insurance which covers medical evacuation.

Ecuador

This environmentally diverse nation slicing through the equator is open to all Americans who can present a negative PCR test taken up to 3 days before they fly or show proof of being fully vaccinated against COVID-19. You may also have to take another rapid test on arrival in Ecuador. There are special additional requirements if you’re heading to the Galapagos Islands. You need to take a second PCR test no more than 96 hours before you get to the Galapagos Islands. That’s unless you get there within 96 hours of arriving in Ecuador, in which case you can use the same one as you used to get into Ecuador. You also need a ‘salvoconducto’ (safe conduct) pass from your tour operator to enter Galapagos. There’s a curfew in some areas; hours vary by province or municipality.

Egypt

Whether you want to see the pyramids or go diving in the Red Sea, you’ll need to show a paper copy of a PCR test taken up to 96 hours before your arrival in Egypt if you’re traveling from the USA. The State Department has heard anecdotal reports of passengers with tests taken over 72 hours before boarding being turned away. There could be some confusion because most other countries are only given a 72-hour window. You also need to show proof of health insurance. If you’re traveling directly to the resort town of Sharm El Sheikh, you can fly without a PCR test, take one on arrival then quarantine at your hotel until the results come through. Masks must be worn in public.

El Salvador

If you want to explore the lush landscape, beaches and archaeology of El Salvador, you can, providing you can show a negative PCR test taken within 72 hours of your outbound travel. Masks must be worn at all times and there’s health screening at the airports. There are also some restrictions on domestic travel.

Equatorial Guinea

If you’re heading to this Central African nation for gorilla-spotting, volcanic islands or Spanish colonial architecture, you need a negative PCR test taken within 48 hours of your flight out there. All arrivals are also given a Rapid Test and must quarantine for five days. On the fifth day, you take another PCR test ($200) and if it’s negative, the quarantine is over. Nightclubs and beaches are closed and there are some restrictions on inter-district travel, so check and plan before you go. Masks are required in public and there’s a curfew from 7 p.m. to 6 a.m.

Gabon

Located on the Atlantic coast of central Africa, Gabon has plenty to tempt adventurous travelers, from its beaches and fishing villages to the Crystal Mountains. You’ll need to take a PCR test up to five days before you fly and another on arrival ($37), then quarantine until you get the results. These test results allow you to move between cities in Gabon too. Masks are required in public. There’s a curfew in the capital, Libreville, from 6 p.m. to 5 a.m.

The Gambia

With rich wildlife and golden beaches, The Gambia has been slowly growing in popularity among travelers from outside the region as a ‘new’ destination to explore. Americans can visit as long as they can provide a PCR test taken up to 72 hours before travel. Due to the new strain of coronavirus being detected in the US, you now also have to take a second test on arrival. Masks are mandatory in public and you can see the latest updates here.

Georgia

Whether you dreamed of checking out the Black Sea beaches, mountain villages or joining the growing digital nomad hubs, Georgia has opened its borders for visitors once again this year. Travelers of all nationalities can enter if they can present a COVID-19 vaccine certificate confirming they’ve received two full doses of the vaccine. Otherwise, you can fill in this application form and present a PCR test taken up to 72 hours before you fly there, then self-isolate until after you’ve taken another PCR test on day three (but vaccinated travelers don’t need to take any PCR tests for entry, nor during their stay). There’s a curfew from 9 p.m. to 5 a.m.Face masks must be worn in enclosed public spaces, in taxis and on other public transport.

Ghana

With forests, beaches, rich history and sustainable tourism, Ghana is a very diverse destination. Ghana is welcoming Americans with negative PCR tests taken up to 72 hours before arrival. On arrival, there’s a $150 COVID-19 test at the airport, which you have to pay for before departure here. (You have to present proof of this payment to the airline before you board). Tests come back within about 30 minutes and if negative, there’s no requirement to quarantine. Face masks are mandatory in public.

Grenada

If you want to visit the ‘Spice Isle’ you’ll need to apply for a Pure Safe Travel Certificate before you fly. A PCR test taken up to three days before travel is also required, then you must quarantine for seven days at an approved location, then self-monitor and self-report for seven days after quarantine ends. Grenada is only allowing visitors booking at least seven days to stay there. On the fourth or fifth day of your stay you must take another PCR test ($150) and after you get the green light (within 48 hours) then you’re free to explore, providing you continue to monitor your health for symptoms and self-report for the next two days, follow social distancing protocols and wear a mask on public transport. There’s a curfew from midnight to 4 a.m.

Guatemala

These rainforests and ancient Mayan sites are yours to explore providing you show a negative PCR test on arrival. It has to have been taken 72 hours prior to arrival and you also must complete the Health Pass before you arrive. If you were fully vaccinated against COVID-19 at least two weeks prior to travel, or recovered from COVID within the past three months, you can show medical documentation instead of taking a PCR test. Masks are required in all public areas.

Haiti

The Dominican Republic’s next-door neighbor is still allowing visitors from the U.S. to enter, providing you can show a negative PCR test result, taken no more than 72 hours before boarding. Alternatively, you can skip the requirement for a test if you can show medical documents confirming you recovered from COVID-19 within the past 90 days. You’ll be asked to fill out a health declaration form with contact details at your hotel and will be subject to health screening at the airport. Masks are required in public and you may get a check-in from an official at the Ministry of Health during your stay.

Honduras

While the country is still recovering from Hurricane Eta, Honduras is still keeping its borders open for tourists including American arrivals. You’ll need to complete this health declaration and bring a printed copy of it as well as show a negative PCR test on arrival. Face masks, hand sanitizer and social distancing is mandatory. There are restrictions on inter-state travel. There is also a curfew from 9 p.m. to 5 a.m.

Ireland

While you can still visit Ireland, the Irish Government is urging people only to go for essential purposes and the country is now in full lockdown. This means nobody can travel more than 5 miles from their residence, shopping is only allowed for essential items and bars, cafes and restaurants are closed (food can only be ordered to go). All arrivals must present a negative PCR test taken up to 72 hours prior to arrival, fill in a Passenger Locator form, self-isolate for 14 days, and agree to restricting movement. Face masks must be worn on public transport and are recommended in any crowded outdoor areas too.

Iceland

Iceland is now allowing anybody who is fully vaccinated to explore this land of raw dramatic scenery. You need to fill in a pre-registration form before you travel and submit a negative PCR test along with it, taken up to 72 hours before your flight. Until April 6, Americans also have to undergo two COVID tests on arrival and on day five (and quarantine between the results), but the testing and quarantine requirements are being phased out soon for all nationalities. The tests are free of charge. Click here for more information.

Jamaica

The tropical island of Jamaica is allowing American travelers in, but with certain restrictions. You’ll need to apply for travel authorization online in advance, including a negative PCR test from an accredited lab taken up to three days before your departure date. Then you will have to quarantine for up to 14 days at a selected hotel upon arrival. The tourist board has a very informative website explaining requirements. There’s a curfew and some restrictions on inter-state travel.

Jordan

Maybe you’ve always dreamed of posing like Indiana Jones in front of the rock temple at Petra. Here’s the good news – it’s still possible. Americans must complete a health declaration form including a negative PCR test up to 72 hours before they leave home, then take a $46 PCR test on arrival. They must also prove they have adequate health insurance. There’s a weekly curfew from 6 p.m. to 6 a.m. As with most places, masks and social distancing are required.

Kenya

Most famous for its savanna safaris, this beautiful country is open to Americans who can present a negative PCR test taken up to 96 hours before arrival. The test will shortly need to be verified via the Trusted Travel initiative.. You’ll have to apply for an e-visa before boarding your flight. There’s health screening at the airport, masks are mandatory in public, and there’s a curfew from 8 p.m. to 4 a.m.

Kiribati

This off-the-beaten track collection of central Pacific islands requires all American visitors to quarantine for 14 days in another country outside of the U.S. before they can enter. It has to be a third country which isn’t on their restricted list (which is quite long and can be found here). But if you can do that, and also show medical clearance stating you’re free of COVID-19, then you’re good to go. Kiribati has no confirmed COVID-19 cases, so there are no additional restrictions.

Kosovo

While Kosovo hasn’t blocked Americans from vacationing there, both Kosovo and the U.S. State Department are urging Americans not to visit. If you do, Kosovo doesn’t require  a negative PCR but some airlines do (or may cause delays if you don’t have one). Restaurants and bars close at 10 p.m. Masks are required in public, with hefty fines and prison sentences for those caught violating the mandate.

Lebanon

Americans can visit if they fill in a health declaration form and show a negative PCR test taken up to 96 hours before their arrival. You must then take a PCR test on arrival and then another PCR test within 72 hours ($50) and quarantine for up to 72 hours at a designated pre-paid hotel (until you receive a negative result). During this time you also have to use an app to demonstrate your compliance. There are fines for anyone not wearing a mask in public.

Malawi

This land of diverse landscapes and wildlife is a great destination for nature-loving adventurers. Malawi is accepting all visitors who can present a negative PCR test taken up to 10 days before arrival. Just before you land, or at the airport, you’ll be given a Travel Surveillance Form to fill in. Despite its somewhat austere title, it’s just another health/contact tracing form that you’ll need to hand over to health officials at the airport. You may also be tested on arrival at your own expense (results within 24 hours). As long as the results are negative, you then only need to self-monitor for COVID symptoms for the next 14 days. During this time, health officials might check up on you and you’ll need to wear a mask in public for the duration of your stay. There’s a curfew from 9 p.m. to 5 a.m.

The Maldives

These Indian Ocean islands are still a popular destination for luxury travelers. The tropical archipelago is open to U.S. passport holders. You’ll need to present a negative PCR test taken up to 96 hours before arrival. Some resorts may require one or more PCR tests to be taken during your stay. The resorts doing this normally allow guests to be mask-free after the additional tests. Each resort is on a private island of its own (separated from the general public) which means they’re all in their own ‘safety bubbles’. But each of the 130-plus resorts have a slightly different position on masks. However, masks are universally required during transit and at airports. There’s health screening at the airports too. Guesthouses are open again but for these non-resort islands where the local community lives there’s exit screening if you want to move to another inhabited island and you need to take a PCR test up to 72 hours before departure. The latest updates are here and here.

Mexico

From the cliffs of Cabo San Lucas to the sun-kissed shorelines of the Mexican Caribbean, Mexico is still open to its American neighbors. There’s health screening at airports but when it comes to rules on masks and curfews, they are highly regionalized. Some states, such as Quintana Roo (known for the tourist playgrounds of Cancun, Cozumel and Playa del Carmen), are enforcing mask wearing in public, limiting how many people can enter shops and installing hand sanitizer stations. Details state by state are available on this page. Unfortunately, infections are on the rise and the government is poised to take ‘extraordinary’ measures to curb the virus spread, so be prepared for sudden changes.

Montenegro

Lapped by the sparkling Adriatic Sea, Montenegro is one of the less well-known southern European retreats. American travelers can enter with a negative PCR test taken up to 72 hours before arrival, or with a positive result for IgG antibodies (verified by a registered lab no more than 30 days before travel, or if you can provide evidence of having been fully vaccinated with the COVID-19 vaccine at least seven days prior to arrival there’s no need for a test. There’s a nightly curfew from 9 p.m. to 5 a.m. and all cafes, bars and restaurants close at 8 p.m. Face masks must be worn in all public areas. There are also restrictions on inter-city travel including a total ban at weekends and travel from certain municipalities is restricted.

Mozambique

You can still see Mozambique’s blissful beaches and coral islands, it’s just currently a little harder to get to than before. Visas are available once again on arrival at the airport, providing you have a return ticket and a hotel booking. (However, some arrivals have been turned away so it’s less risky to get a visa in advance from the Mozambican Embassy in Washington D.C.) You’ll need to present a negative PCR test on arrival, taken no more than 72 hours earlier. Masks or face shields are required.

Namibia

All visitors to this spectacular southwest African nation will have to show a negative PCR test taken within seven days of travel. Airports are conducting health screenings and masks are mandatory in public. There is a curfew from 10 p.m. to 4 a.m. and alcohol can only be purchased up until 8 p.m. to consume on site at bars, casinos etc. No alcohol is for sale on Sundays and public holidays.

Nicaragua

This beautiful country, noted for its lakes, volcanoes and beaches, is less-touristy than its neighbor, Costa Rica. A negative PCR test and/or serology test is required for entry to Nicaragua. There is health screening at the airports and people are encouraged to wear masks, but very few other restrictions are in place presently.

North Macedonia

Tucked away just north of Greece, New Macedonia is a landlocked enclave that’s allowing tourists to enter with no restrictions or testing requirements. There’s health screening at the airport and you’ll have to wear a face mask in public and stay 6ft away from people in accordance with the country’s social distancing requirements. Bars, cafes and restaurants stop serving customers at 9 p.m and there’s a curfew from 10 p.m. to 5 a.m.

Oman

Arabian Sea beaches, watersports, desert sand dunes and souks are just some of the highlights of the sultanate, which has recently reopened to visitors. If you’re itching to explore, first you have to buy travel insurance, download the Tarassud+ app, fill in the health forms and pre-pay for a PCR test you’ll take on arrival. Then you’ll need to take a PCR test at home 72 hours before your flight and to carry a copy with you to show airline staff and immigration officials. You’ll need to quarantine in a government facility and wear a tracking bracelet ($13) for the first week then take another PCR test ($65) on day eight. If the test is negative, quarantine is over. Masks must be worn in public. All beaches and public parks are closed and there’s a curfew from 8 p.m. to 5 a.m.

Panama

The Panama Canal is a sight to behold, and if you can present a negative PCR test taken 48 hours before you fly you’ll be allowed into Panama to see it. Alternatively, you can take one on arrival for $50. All visitors must sign a sworn affidavit regarding their health, then will receive a QR code to show to immigration officers on arrival. There’s a national curfew from 10 p.m. to 4 a.m and some additional travel restrictions and curfews in several regions of Panama.. Everyone must wear a mask that covers their nose and mouth in public or they’re subject to a fine or detention.

Paraguay

The ‘heart of South America’ is welcoming all nationalities including Americans as long as you fill in a health card 24 hours before travel and can show a PCR test taken within 72 hours of your flight. You’ll need to print out the health form, which contains a QR code that will be scanned before you board and again when you get off the plane. You’ll need to show proof of a travel insurance policy that covers COVID-19. Masks are required in public and there’s a curfew from 8 p.m. to 5 a.m.

Peru

This fascinating country is allowing American visitors in if you can present a negative PCR test, antigen test or a medical certificate epidemiological discharge conducted with 72 hours of departure and fill in a health declaration form first. When you arrive you will need to quarantine for up to 14 days (you can’t visit for less than 14 days) but if you take an antigen test on day one and it’s negative, you won’t have to stay in quarantine. Masks must be worn in public but  there’s a curfew from 9 p.m. to 4 a.m, and all-day Sundays.  Face shields are required in addition to masks when traveling interstate.

Rwanda

If you want to visit this beautiful country you’ll have to comply with quite a lot of conditions. You’ll need to take a RT-PCR test up to 72 hours before you fly there, then send a copy of it along with your online passenger locator form to Immigration. Upon arrival, you must show a print-out of your PCR test to immigration officials. There’s mandatory COVID-testing at the airport ($60, at your own expense) and you’ll have to quarantine for 24 hours at a designated transit hotel. After you get the results, you then need to self-quarantine for seven days at a designated quarantine hotel. At the end of this period, you’ll receive a text message inviting you to attend a designated test site for a final test (free). If it’s negative, quarantine is over. . If you’re visiting a national park, you’re exempt from the seven-day quarantine (but need to show proof of your plans and your PCR test result). Or if you’re visiting a national park after completing quarantine in the city, you’ll need to show a recent PCR test. There are some restrictions on inter-state travel. There’s a 9 p.m. to 4 a.m. curfew nationwide.

Saint Kitts and Nevis

If you’re heading to these stunning islands you must submit a travel form before you depart and download the SKN COVID-19 mobile tracing app. You’ll also need a PCR test taken 48 to 72 hours before your flight from an approved lab. Quarantine is required at approved hotels, with slightly different levels of freedom depending upon the duration of your vacation. If you’re staying up to seven days, you can move around the hotel, interact with guests and take part in hotel activities. If you’re staying longer than that, then on day eight you have to take a PCR test ($100) and if negative, you’ll be able to book select excursions going outside of the hotel. On day 14, you pay for another $100 PCR test but then you’re free to roam everywhere, providing you wear a mask in public.

Saint Lucia

Americans are welcome to come to this beautiful island if they fill in two special forms and present a PCR test taken up to five days before they travel. Bring print-outs of the test results, auto-response email and travel authorization letter. Travelers from outside the CARICOM Bubble must stay at an approved hotel for the duration of their stay, unless they’re transferring to another approved hotel or taking part in hotel activities. After 14 days of quarantine at their hotel they’re free to explore. Face masks are required in public and there’s a curfew from 9 p.m. to 4 a.m. (7 p.m. to 4 a.m. during Easter weekend).

Saint Vincent and the Grenadines

As with many of the other Caribbean islands open to U.S. travelers right now, Saint Vincent and the Grenadines requires you to complete a pre-arrival form and take a PCR test. This must be taken no more than 72 hours before arrival. You’ll need to prove you have a reservation at an approved quarantine hotel, may have to take another PCR test on arrival, then will have to quarantine at an approved hotel for 14 days, where you’ll be re-tested for COVID-19 between days four and day seven.

São Tomé and Príncipe

This lush tropical African island nation is paradise for hikers and beach-lovers. Americans can currently enter with a PCR test taken up to three days before departure. There’s another PCR test required on arrival ($37), you’ll need to self-quarantine until you get the results, and everybody must wear a mask in public areas. Clubs are closed. On Príncipe there are now restrictions including a curfew from 5 p.m. to 5 a.m. To travel between Príncipe and São Tomé you need to submit a COVID-19 rapid test within 24 hours of departure. 

Senegal

From diverse wildlife parks to its shimmering beaches, Senegal has a lot to offer and is a model for stability in the region. Many English-speaking tourists aren’t so familiar with this destination but French travelers have been going for years. Americans are able to visit if they can provide a negative PCR test on arrival taken at an approved laboratory no more than five days prior. You’ll have to complete a passenger location form and wear a mask in public.

 Serbia

This is another country in the Balkans that’s accepting American visitors, providing you’ve taken a PCR test or antigen test up to 48 hours before you travel. During your visit you’ll have to wear a mask indoors and outdoors. All non-essential businesses including bars and restaurants (except for essential services like gas stations) are closed.

Seychelles

This beautiful tropical island paradise is welcoming any traveler of any nationality (including Americans) who’ve had both doses of a COVID-19 vaccine. You have to apply here and submit a certificate from your national health authority confirming you’ve had both doses. You’ll also need to submit a negative PCR test taken up to 72 hours before travel. When you’re in the island nation, you’ll need to wear a mask in public. There’s a curfew from 10 p.m. to 4 a.m.

Sint Maarten/Saint-Martin (Dutch/French)

Whether you’re going to the French-side or the Dutch-side of this popular Caribbean destination, you’ll need to complete an online immigration card and present a FDA-approved rapid antigen test, taken up to 48 hours before your flight, or a negative PCR test, taken up to 72 hours before your flight. This includes antigen tests with Emergency Use Authorization (EUA) but excludes home tests.In addition, you’ll have to sign a statement saying you have no coronavirus symptoms and haven’t been in contact with anyone who had COVID-19 within 14 days of your flight. You also have to monitor your temperature and look out for symptoms for 14 days. Health insurance is another requirement for entry – the St Maarten Protection Plan covers any COVID-related costs for travelers if they test positive while on the island. Masks are required in public and there are temperature scans and officials watching for people who might be displaying coronavirus symptoms at the airport. The tourist board posts updates here (Dutch side) and here (French side).

South Africa

South Africa reopened its borders late in November to everyone, and Americans can visit providing you can show a negative PCR test taken within 72 hours of your flight. However, this one might be better saved as a ‘dream now, travel later’ destination – restrictions could change fast due to concerns over a new coronavirus strain here. If you haven’t taken a PCR test, you can stay in quarantine at your own expense. There is health screening at the airport and all arrivals are asked to download a health app. The curfew is from midnight to 4 a.m. Face masks are required in public.

South Korea

To visit South Korea, Americans must take a PCR test up to 72 hours before arrival then quarantine for 14 days in government-designated facilities at their own expense ($100-150 per night). There’s health screening at the airports and you may have to take a PCR test on arrival. You also won’t be able to take any domestic flights until the 14-day quarantine period is over. All visitors are required to download a health app and respond to questions daily. Face masks covering both your nose and mouth are compulsory in public places and there are hefty fines for non-compliance with health protection requirements like breaking quarantine or refusing to take a PCR test.

Sri Lanka

This large tropical island of jungles, mountains, tea plantations and temples has just reopened to the world. Under its new safety protocols, you’ll need to apply for a visa online first via the new app. During the process, you prepay for two PCR tests ($40 each) that you’ll take on arrival and between days five and seven during your stay. If you’re staying over seven days you’ll also need to buy a third one too. You need to opt in for COVID-19 insurance cover ($12) which has you covered for a month or you can snap up this mandatory policy when you book your hotel or flight.

Next up – hotels! Sri Lanka now has a list of approved ‘Safe and Secure’ hotels which you must choose from. There’s no mandatory minimum stay, the people dealing with your application just need to see a booking of up to 14 days (although you can stay longer). Once you’ve applied and been approved, you take a negative PCR test from an accredited lab within 96 hours of your flight. This is submitted along with a Health Declaration Form before you board, on board or on arrival.

While you’re in Sri Lanka, you can switch from your hotel to another ‘Level 1 Safe and Secure hotel’ (traveling in a ‘bio-security bubble) and visit up to 14 approved sites. After 14 days (if you tested negative the whole time) you’re able to leave and mix with the community.

Tanzania

Famed for its national parks and the glittering tropical islands of Zanzibar, tourism is still important business for Tanzania. The country is leaving requirements for PCR tests up to the airline you fly with. There’s health screening at the airports and you may be required to take a test on arrival. On the plane there you’ll be asked to fill in a health questionnaire. Face mask requirements may vary by city and region but be prepared to use one.

Thailand

The ‘Land of Smiles’ has recently reopened to travelers of all nationalities, including Americans, and is one of the few countries that’s been praised for its exemplary handling of the COVID-19 pandemic. As such, life is ‘near normal’ for Thais now and the CDC rates it as one of the lowest-risk countries to visit.

To keep things that way, they’re requiring visitors to apply here for entry (even if you’re a traveler from a visa-exempt country like the U.S.A.) This one-stop portal is where you apply for a Certificate of Entry (approvals takes three days), then you must book an Alternative State Quarantine (including luxury hotels) through the same portal within 15 days of visa approval. For this, you also need to upload a scan of your passport and your travel insurance policy (which must cover COVID-19, minimum coverage of $100,000 USD). This part takes three days to process and you can check progress online.

You then get a Certificate of Entry which you’ll need to print out then show to airline and immigration officials along with a negative PCR test taken within 72 hours and a Fit to Travel medical certificate. There’s a PCR test on arrival and face masks are compulsory in public. Quarantine is for 15 days but Thailand is perfect for long-stay travelers and digital nomads.

Tunisia

Tunisia is a country of breathtaking desert scenery where the original Star Wars was filmed. And right now it’s another ‘yes and no’ country when it comes to travel. While the country is technically allowing all nationalities including Americans to visit, immigration officials have the discretion to turn away travelers on arrival. If you’re going, you need to present a PCR test taken within 72 hours of your flight and agree to quarantine at selected hotels. After 48 hours in quarantine you can choose to take another PCR test ($7) and if the result is negative you’re free to leave quarantine. Some arrivals may be asked to take a rapid test. Face masks are mandatory in public. There’s a curfew from 10 p.m. to 5.a.m.

Turkey

The bridge between East and West has been a travel hub for millennia and isn’t showing any signs of changing now. If you’re paying a visit, you must have filled in this form and taken a PCR test up to 72 hours before your flight . You can submit documents showing you’ve recovered from COVID-19 instead, if that applies to you. There’s health screening at the airports and symptomatic arrivals may be transported to a hospital for further checks. You’ll be asked to fill in an information form and if anyone on your flight is found to have COVID-19, you’ll have to quarantine for 14 days. There is a curfew but it doesn’t apply to tourists and dining venues are open for foreigners. Masks are required on public transport.

Turks and Caicos

Americans can visit these pretty coral islands as long as they obtain pre-authorization. That involves submitting a negative PCR test from an accredited lab via the country’s special web portal (it has to be taken up to five days before travel) as well as a health questionnaire. You need travel insurance from an approved insurer. On arrival, there are health checks like temperature screening at the airport. Some visitors may be required to undergo another PCR test or a blood sample. Masks are required in public and there’s a curfew (hours vary by island).

Uganda

From chimpanzees and gorillas to rare birds and hippos, Uganda is a nature-lover’s heaven. The East African destination is allowing Americans to visit as long as they take precautions including a negative PCR test taken up to 120 hours before departure. The test must come from a US government-accredited lab. You’ll need to present the test to your airline to receive confirmation of your booking. There’s health screening on arrival, masks are required in public and there is a curfew from 9 p.m. to 6 a.m.

Ukraine

Known for its Orthodox churches and Black Sea coastline, Ukraine is still welcoming tourists. Anyone coming from America or other ‘red zone’ countries must self-quarantine or take a PCR test on arrival. Alternatively, if you choose to take a PCR test 48 hours before you arrive you won’t need to take a second test or be in quarantine. You do need to demonstrate you have adequate travel insurance and wearing a face mask that covers both your nose and mouth is mandatory in public spaces.

United Arab Emirates (UAE)

Americans can get visas on arrival in the UAE if they present a negative PCR test taken with 96 hours of travel. Many arrivals are also being tested when they land in the UAE. You need to demonstrate you have health insurance and while quarantine requirements vary by emirate, be prepared to quarantine for 10 days, with follow-up PCR tests. If you’re arriving in Dubai, there’s no quarantine, unless you’re asked to take a PCR test on arrival. But those visiting Abu Dhabi from the US are required to wear a GPS bracelet for 10 days then take PCR tests on days three and seven. Everyone is required to wear a mask in public across the UAE.

United Kingdom

Several countries have imposed sudden travel restrictions on flights to and from the United Kingdom. You now need to take a PCR test  up to three days before you fly to the UK, plus sign a passenger attestation stating you received a negative result. England and Scotland are now in nationwide lockdown so you won’t be able to leave your hotel if you visit at the moment, unless you’re transiting to Wales or Northern Ireland.

If you’re planning on visiting either of the other countries within the United Kingdom that aren’t locked down, you’ll still have to quarantine for 14 days. All visitors must also provide their contact details and itinerary before they travel and there’s a huge fine for self-isolation violations (over $1,300). The UK has introduced a new three-tier local COVID-19 restrictions system which is subject to flux depending on regional infection numbers. These restrictions can affect your domestic travel plans as they can involve local lockdowns.

Uzbekistan

If you’ve always wanted to see the Silk Road, you can currently still visit Uzbekistan. Americans must apply for a visa and take a PCR test up to 72 hours before arrival. Arrivals also have to take a $9 rapid antigen test and wait for the results before they leave the airport.Entertainment and cultural facilities are only open for tourists. Masks are required.

Zambia

Bordering Zimbabwe, this land of rugged terrain and safari areas was pretty popular among tourists until the pandemic hit. Americans must present a negative PCR test, taken up to 14 days before your journey. There’s health screening including thermo-scanners at the airports and a health/itinerary questionnaire to complete. Americans arriving in Zambia are required to quarantine for 14 days, during which time there’s further testing ($100-150) and health monitoring. Masks are required in public.

Omissions: War-torn countries and those with extremely high risk of violent crime against tourists have been excluded from this list. Countries allowing only U.S. medical personnel, diplomats, work permit holders, or those only giving exemptions for family emergencies have also been excluded.