Physical Fitness on the Move - Aircrafts, Railways, and Vehicles
Ready to conquer the summer adventure? Long hours on the road or in the air needn't be a pain in the back or neck! Here's a guide to staying comfy and invigorated during those extended car, plane, or train trips.
Get Comfortable
In the car, ensure your seat is supportive and adapted to your needs. For plane and train rides, bring a cushion or footstool to improve your comfort.
Move Around!
While seated, do some simple exercises and stretches to boost circulation and alleviate tension. Here are a few to try,
- Triceps Pushes: Grip the steering wheel, a ledge, or railing tightly with bent elbows and push back into your seat for a few seconds. Aim for around 8 repetitions, doing them often.
- Seat Pushes: Sit tall, place your hands on the seat beside your hips, and lift your butt off the seat, keeping your elbows bent. Repeat around 8 times.
- Seated Side Bends: Sit tall, with hands behind your head and fingers clasped. Slowly bend to one side, hold, then return to upright and slow bend to the other side. Do a few reps on each side.
Outside the Vehicle
Sitting for long periods is bad for your health, so take regular breaks to stretch and move. Here are some exercises suitable for pit stops:
- Lunges: Stand tall, engage your core, and step forward with one leg, lowering your body straight down until both knees are at 90 degrees. Change to the opposite leg.
- Push-Ups: Place your hands shoulder-distance apart on a sturdy surface and perform push-ups, bending your elbows 90 degrees as you lower your chest.
- Toe Taps: Stand tall with your core engaged, lift your knees high to tap your toe to the car bumper, bench, or ledge.
Additional Exercises
Ankle circles, heel-to-toe lifts, knee extensions, neck stretches, and shoulder rolls are other exercises you can perform to boost circulation and comfort during travel.
General Tips for Comfort
Remember to stay active, adjust your position, and stay hydrated to maintain comfort and reduce the risk of discomfort during long trips.
Managing Sciatica and Back Pain
If you experience sciatica or back pain during travel, gentle stretching, heat or cold packs, and seeking professional medical advice can help manage symptoms.
Reducing Travel Anxiety
Utilize controlled breathing, progressive muscle relaxation, and sensory grounding techniques to help combat travel anxiety.
To maintain a healthy lifestyle during travel, incorporate fitness and exercise routines throughout your journey. Simple exercises like triceps pushes, seat pushes, and seated side bends while seated can boost circulation and alleviate tension.
In addition to exercise, choosing a science-backed health-and-wellness approach can improve your travel experience, such as taking breaks for lifestyle-conscious pit stops to perform exercises like lunges, push-ups, and toe taps.
