Travel Tips

Travel Tips for your Health and Wellness

Summer is here, and that means vacation. If you’re going to be in a car, plane, or any other kind of transportation for extended periods of time it’s going to take a toll on your body. Be sure you are prepared mentally, and physically for long trips. Here are some tips to help:

Warm up and Stretch: Go for a walk and warm up your muscles before and after an extended period of sitting. Be sure to stretch when you get a chance, after warming up. Hold your stretch at tension for 30 seconds to help lengthen and relax your muscles. Leg Stretches

Sitting: Be sure you are sitting in a proper position in your chair. You want your muscles relaxed and your spine in a neutral position. Reposition as needed through the trip to stay comfortable. Proper Sitting Position

Support: Be sure you have proper lumbar support. If your seat does not have the right support think about getting something to help. Have a neck pillow that keeps your neck in a relaxed neutral position when sleeping.

Mini-Exercises: Prolonged sitting increases the blood pressure in your legs. Be sure to tighten your calves, gluteal muscles, and thighs and hold for a ten count. Do ankle circles and “A,B,C’s” with your feet. Roll your shoulders forwards and back. Go into a Bruegger’s stretch position by keeping your shoulders back and down. Loosen and relax your grip on the steering wheel. Change the position of your hands frequently when at the steering wheel.

Rest: Be sure you are well rested. If you need a break from driving, pull over and take a powernap.

Hydrate: Be sure to drink enough water on your journey. Bring a water bottle with you and fill it whenever you get a chance.

Move: Stand up and move around (esp. on a plane).

Lift Properly: Be sure you are using proper lifting technique when you are moving anything (packing a trunk, putting bags into an overhead or underneath your seat). Proper Lifting

Eating: Be sure you are eating well, and don’t skip meals. Have healthy snacks available close at hand in case you get hungry.



Remember that this information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.