Travel & Fitness
Before You Leave
Keep comfort in mind when
you pack and travel. You’ll feel better and get around easier in light,
non-restrictive clothing
Use light weight luggage;
choose carry on if possible. Synthetic fibers (nylon or polyester) are the
lightest. The thickness of the fibers, or "denier" generally
determines it’s durability.
Roller suitcases that can be
stored in the overhead bins or under your seat cause less wear and tear on
your shoulders and back. For checking luggage: soft sided is lighter.
Choose a bag with wheels or use an airport luggage cart. Remember to carry
single dollar bills or similar currency for tipping and for cart usage.
Call the hotel or
accommodations ahead of time and ask what facilities, equipment, walking
paths are available. The concierge desk at many hotels have paths
pre-printed with directions from the hotel. What are the facility hours?
Pack with fitness in mind.
Bring shoes, swimming suit, goggles, tape player, music, running/walking
shoes etc. Whatever items you will need to be active. If workout facilities
are unavailable or undesirable you can still exercise. Pack resistance
bands, jump rope, workout videos or small weights if they will help you
stay active.
If you are a member of the
YMCA, you can sigh up for their AWAY privilege, which lets you use other Y’s
throughout the US and abroad for free or for a small fee. If you belong to
a club that is affiliated with the International Health & Racquet
Sports Club Association (1800 866-8466) - their Passport program grants
reciprocal guest privileges around the US and abroad. This association of
quality clubs gives you access to the more than 2500 affiliated clubs. This
number will give you club locations, information and give you local member
names.
Before traveling to a
destination, contact the local Convention and Visitors Bureau. Most publish
free city guides for walking, running and cycling enthusiasts. Many
recommend guided tours and point out historic sites.
Purchase prepaid phone cards
available at drug stores, retail outlets and probably your phone carrier.
Pick up some magazines that
recommend outdoor activities and escapes; Walking Magazine, Outside,
Runners World, and Backpacker.
The Internet also offers
ideas on outdoor activities and adventures; best place to look is under
keyword; Outdoor Adventure.
Take nonstop flights
whenever possible.
Exercise before you leave.
Eat a light meal before
leaving for the airport. Pack snacks that will enhance your health and
physical well-being. Before munching ask; "Why am I eating this?"
If the answer is boredom, anxiety, the need for reward or frustration, find
another alternative way to deal with the feeling. Eat when you are hungry
and eat for your health and energy.
If your flight has a meal,
call ahead and order the healthy option. There are many options offered by
every carrier.
Be aware of what time you
are eating according to your home time zone; would you eat a heavy meal at
11pm at home?
Pack items that enable you
to "feel at home." Pictures, your pillow, bubble bath or letters
to be read while away.
During Your Trip
Drink water and lots of it.
Bring bottles water and or your own travel water filter. (When traveling by
air; dehydration is due to low cabin humidity.) Alcohol and coffee/caffeine
and sodium aggravate dehydration symptoms even more.
To get over the
hangover-like symptoms from a long flight- get moving quickly. Stretch,
reach, walk as much as you can. (These symptoms called, "in-flight
syndrome" are due to the decrease in available oxygen the airplane
cabins.
Never go for more than five
hours without food.
Expect delays and layovers.
Be prepared; carry reading materials you never get to at home, books,
stationary for letter writing.
When you workout on the
road, know that the following impact your workout; altitude, time zones,
fatigue and sitting for too long.
Listen to your body-avoid
rigorous exercise for the first 24 hours after arrival to give the body
time to adjust. Start slow. Use a neck pillow while sitting and trying to
sleep.
Remember to try to
incorporate a full exercise routine including aerobic exercise, muscle
strengthening and endurance building activities and flexibility moves.
Gauge your stress level and
find a quiet space to regroup when necessary.
Put out those items that
make you feel closer to home.
Coming Home
If you have someone at home,
remember to check in with how they are before asking for the mail.
Differing demands and
responsibilities for those that travel and those that remain at home can
create tension if they are not talked about or expressed.
Start exercising slowly;
give your body a chance to adjust to time and altitude changes.
Do more stretching than
usual when you come back from traveling.
Plan activities that get you
and your family active and having fun.
Drink water, water, water
Additional Tips:
80% of Americans back pain
comes from weak muscles, strengthening them will reduce travel fatigue,
down time and pain.
Keep moving/walking; get out
of your seat on a plane. Avoid "traveler’s thrombosis" sitting
in cramped quarters for extended periods causing blood to pool and/or
stagnate.
Jet lag is the temporary
state of desynchronization between your internal and external worlds
primarily caused when traveling eat to west by plane passing through
multiple time zones at too rapid a pace to adjust to it. Flying east
shortens the day, forcing you to squeeze your naturally longer circadian
cycle into less time.
Decide you’re not going to
sacrifice your exercise routine while traveling, you’ll begin to see
creative possibilities for accomplishing it with this attitude.
"Inconsistency is the
death of any fitness program." Dr. James Rippe of University of
Massachusetts Medical School.
Travel Fitness by a
comprehensive guide to developing and maintaining physical, emotional and
relational wellness. With check lists, resources, phone numbers, contacts,
realistic tips and insights, this book will be a resource you’ll want to
take along on your travels.
For information on diseases
and immunizations for foreign travel the Internet at; http://www.intmed.mcw.edu/travel.html
or email questions to; barnas@post.its.mcw.edu
