…. tips When travelling on plane / bus/ train
1.) Have a small back pack as your hand luggage:
Heavy bags, especially handbags, put a lot of strain through your neck and can cause neck pain and stiffness. Minimise what you carry around. Tighten the straps of the backpack so it sits firmly against your back and is not hanging low.
2.) Use the provided pillow for ( lumbar) low back support (and byo neck support pillow)
If sitting in a slumped position for a long time (such as on a long flight, bus trip or car trip), you can get sore. Sitting with the lower back supported so there is a small arch in the lower back ensures the load is even through the spine and the muscles are in a neutral position.
3.) Get out of your seat , pace the aisle and stretch
Prolonged sitting is not good for anyone! Try to get up every 30 minutes to walk around and do some stretches.
Include;
Calf raises
Standing back arches
Forward bends
amstring stretches,
High knee marching
are all great to break up the trip and keeps the body moving.
4.) Move your body when seated
In your seat do some range of motion exercises such as:
Pointing and flexing your ankles
Keeping your nose pointed forwards, take your head straight backwards (chin tucks)
Hands on your shoulders and circle your elbows
Hands across your chest and rotate through your spine
Seated lift knee to chest
….Tips when adventuring and exploring
5.) Prepare, train and build strength
Condition your body for the demands of your holiday: if you plan on doing a lot of hiking or walking around, make sure that you prepare appropriately and do “training” in the lead up – this prevents overuse injuries, muscle strains, knee and foot pain and so much more
6.) Wear appropriate footwear
While it sounds so simple, nothing ruins a holiday like sore feet and blisters. Shoes such as unstructured runner, thongs or ballet flats do not offer the support your foot requires for long periods on your feet.
Finding shoes such as Brookes or ASICS joggers that provide cushioning , arch support, prevent excessive pronation and put your ankle into a straight alignment, which is important. Need some pointers – get in touch with our physiotherapist Lisa Wilson
7.) Lift baggage and suitcases suitcases correctly
The key is to pack lightly, however this is not always possible.
Be mindful to lift your bag off the carousel etc with good technique and care. Stand square on to the suitcase and do not twist from the spine, but instead of twisting from the trunk, turn your entire body by stepping to to turn around. Bend from your knees and hips when lifting.
8.) Get plants of sleep
The most important thing you can do while traveling is sleep. Your body needs rest when you’re physically traveling, crossing time zones, carrying luggage to and from destinations, walking all day, and so forth. Traveling is harsh on your body so make sure you get plenty of rest. How much is enough? Listen to your body. After a long walk, I sleep for a few hours and allow my body to rest before the next one.
9.) Pace yourself
Plan your itinerary wisely. Don’t try to see the entire city all in one day. If you plan to do a lot in a big city, consider staying longer to slow down your pace and spread your itinerary. You’ll then experience the area more thoroughly instead of just being able to say that you’ve “been there.” Be active and roam the streets, but don’t overdo it. Take plenty of breaks in between.
10.) Have a morning warmup or stretching ritual
Have a full day ahead? Dedicate at least 5 minutes every morning to stretch before you start your day of exploration.
Try calf stretch, back arches, hamstring stretch and shoulder circles.
It’s also easy to sneak in simple neck and shoulder stretches throughout the day while you’re waiting for transport, a meal etc.
11.) breath deeply daily
You can do breathing exercises anywhere and anytime. Take a deep breathin for 3 counts, hold iit for 3 counts and exhale for 3 counts…Repeat.
Mindful deep breathing , helps focus and calm helps you relax and counter the stress of traveling.
12.) Walk wherever you can
Get your daily step count and exercise, step by step learning about a place at the same time. For example, The train station is 1.5 km away? How about walking there instead of taxi or hopping on the metro? Skip the elevator or escalator and walk the stairs instead!
13.) Make an exercise routine convenient
Get a hotel that has daily yoga, a fitness center or purchase a temporary pass at the local gym. If not, you can always work out in your room ( with an online class such as Beyogalates online, https://beyogalates.com.au/get-started/
Try lunges, bird dog, pushups, sit ups, yoga warrior poses, plank pose, step ups….(– get creative!). Even a few laps of the pool!
Have a schedule in mind and stick to it, whether it is exercising every other day at 8 am or every two days at 4 pm
14.) Choose accommodation near green spaces
Stay right next to a park and realise how easy it is to cross the street and have a wonderful place to work out. It can be the tiniest of green spaces, after all, how much space does one need for a quick bodyweight workout? It really saves time and definitely helps with motivation levels when you don’t have to think for some time about where you could work out.
15.) Hydrate
Carry a water bottle with you at all times. Drink enough water even though it may not be convenient to find public restrooms on the road. It’s the foundation of your livelihood. It will boost energy, maintain skin and muscle function….Your body will THANK YOU
16.) Eat a colorful of fruit and veges daily
Eat veggies when you can! Pick healthier options when dining out. Choose a vegetarian dish or add a salad to balance your meal. You can also buy your own veggies at local markets or ready-made salad from the grocery store.
17.) Use hand sanitizer and wetwipes
This comes in handy when water and soap aren’t available, which can happen quite frequently when traveling. You may have been walking all day and coming into contact with people, things, doors, etc. and the last thing you want to do is eat with dirty hands. Prevent the spread of germs and bacteria by cleaning your hands, especially before and/or after a meal
18.) Be sun smart
Protect your skin from being outdoors by wearing sunscreen with minimum SPF 15. Reapply every two hours if you can. If you’re visiting an area with a large population of mosquitoes and insects, be sure to wear insect repellent to prevent bites.
Enjoy your escapade and stay healthy! Feel free to share your own tip in the comment section below!
19.) Carry medication
Sometimes getting sick when travelling imay be inevitable and you may be hit by a bout of travellers diarrhoea, a headache or mild heatstroke at some point. Hence it worth having a basic medical kit with you with medicine at the ready for general aches and pains, fungal rashes, diarrhoea or flu. If you have any pre-existing concerns make sure you carry the medicine for that too as sometimes the drugs you need can be hard to find in a foreign country.
20.) Practice daily gratitude and/ or journal
Each day reflect on 3 things that you are grateful for.. example; the amazing adventure you just had, learning about a new vulture, the people you met, the unusual food you tried…
Research has shown that regularly practicing gratitude can improve mood, reduce stress and increase overall life satisfaction. It promotes optimism and positive thinking, which in turn can enhance our physical health, mental resilience and our travel experience!!!
21.) Do things that make you smile
While it’s important to keep your body healthy, your mind matters too. Relax and enjoy the trip!
Travel to places that make you feel alive and fill your days with what sets your soul on fire. That’s what it’s all about at the end of the day, right?
For more great information about travel see my other blog here
Lisa x
