Traveling is amazing! What’s not to love about discovering new places, meeting new people and trying new foods? But, traveling also means that your fitness, eating, and sleep habits are disrupted, which can affect your overall health. Assist America, our travel emergency assistance partner has tips for helping you stay healthy while traveling.
Adopt a Go-To Travel Exercise Routine.
If you travel regularly, create an exercise routine that can easily be adapted to your environment and that you can commit to when you’re on-the-go. Your routine should be simple and short, with exercises you can do in a hotel room, a gym, a park, or even on a beach.
If you are a runner, make sure to pack your running gear with you. Running is a great way to discover a destination from a different angle.
If working out isn’t your thing, simply set aside 10 minutes in the morning to stretch before you start your day and another 5 minutes at night to wind down. It will help you relax and energize your body.
Choose Walking Over Cabs or Public Transportation.
Whenever you can, choose to walk rather than hop in a cab, bus, or subway since walking is beneficial for your health. It helps improve circulation, sleep, and breathing. It also strengthens muscles, supports your joints, and can lead to weight loss.
Hydrate, Hydrate, Hydrate!
Reusable water bottles are your best travel ally. Once you get through airport security check points, fill up your bottle at a nearby water fountain and make sure you keep drinking water on the plane.
Once you’ve arrived at your destination, fill up before you leave your hotel room if it’s safe to drink the tap water at your destination. If it’s not, ask the hotel for unopened water bottles or buy some at a store nearby. And don’t forget to drink plenty of water at restaurants or even hanging out by the pool.
Commit to One Healthy Meal a Day
While there’s nothing wrong with trying new foods and enjoying big meals, having several rich meals per day can be hard on your body.
If you’re staying at a rental or an apartment-hotel, take advantage of the kitchen by cooking simple meals depending on your schedule. If you’re going to be eating out a lot, opt for vegetarian dishes, choose grilled options over fried, try some fresh seafood, and look at the salad menu.
Changing time zones, walking all day, carrying suitcases, all of these can be harsh on your body and your energy. Just being away from your own bed can make it hard to fall asleep. Make sure to rest and to get plenty of sleep by blocking out the lights, reducing the noise, and turning your phone off.
If you incorporate these tips into your travel routine, we guarantee you will feel refreshed and full of energy to enjoy each of your trips to their fullest!
Even with an occasional 60-degree day, February isn’t exactly my favorite month for getting active (or doing anything really, except maybe watching college basketball and catching up on TV shows). I prefer to spend my winter under a warm blanket with a giant sweatshirt and my bunny slippers, remote in hand, butt on couch.
As someone who thinks the first snow of the season is magical and who saw Star Wars: The Force Awakens (chock-full of hope from crawl to credits) three times this winter, I know if I’m running a little low on hope and motivation, lots of others probably are, too. After the holiday goodies go stale, I’m kind of done with winter. The mere thought of being outside in the cold makes me cringe. (Once again, thank goodness for those rare warm February days.)
Despite the snow, ice, and occasional subzero wind chills (gross), you don’t have to hibernate for the whole season. A little rest mixed with a hobby here and there is a great recipe for a productive and satisfying winter, even if you’re like me and think stepping outside in the cold is pure torture.
In fact, relaxation is healthy, too. It not only helps refresh your mind, but it also helps lower your risk for certain diseases. Relaxation doesn’t mean lying in bed all day doing nothing. You can take some time to do something you love, catch up with a friend or family member on the phone (or in person if you’re ready to brave the cold), or try a new, relaxing hobby.
Winter is a gift-wrapped, guilt-free excuse handed to us each year (at least in the northern half of the United States), allowing us to put off our outdoor activities for about three months.
I need to cherish that gift, and here’s a short list of how I plan to do so with a mixture of stimulating and relaxing hobbies. You can customize the list and make the most of winter, too.
Nicole’s Ultimate Relaxation & At-Home Projects List
Make my dream a reality.
Although writing is literally my job, after years of writing about real-life events and health facts, I want to try my hand at fiction. I’ve dreamed of writing a novel since grade school, and it’s at the top of my bucket list (or sunshine list, as my friend aptly named it).
The verdict is still out on whether I’m any good, but this item is mostly about achieving a personal goal. Plus, writing is the perfect indoor activity for me (I can wear my bunny slippers AND make my dream come true).
Complete a major organization project.
Although it’s not quite as empowering as writing an entire novel, I would love to someday have every photo I’ve ever taken, or at least the good ones, organized both digitally and in print. (Not having printed photos makes me uneasy every time I watch a post-apocalyptic TV show or movie). Like my book, this one will take more than a season, but it’s another activity I can do inside.
I’m staying away from scrapbooking, though. I learned firsthand while creating a (very thorough) scrapbook of my senior year of high school that my perfectionism and scrapbooking don’t mix well when stress relief is my goal.
Take something old and make it new.
I spent a large chunk of last winter painting Mason jars to use as brightly colored vases in my apartment. I also started saving and painting olive, pickle, and pepper jars in the process, and suddenly, I had a winter hobby. I love olives, pickles, and peppers almost as much as candy, so my collection grew pretty quickly.
They were easy to paint (there are different techniques with varying degrees of difficulty) and reminded me of spring.
There are plenty of physical activities you can do without getting out in the nasty weather. Last winter, I started a step challenge. I got a LOT of steps, about 10,000 per day, sometimes closer to 20,000, mostly by walking around my apartment during commercial breaks, sporting events, and phone conversations. (Sorry, downstairs neighbors.)
I sometimes also do pushups, squats, crunches, and various other exercises while watching TV, and my all-time favorite exercise, dancing, is living room-friendly as well. Basically, as long as dancing and/or being able to watch TV is on the table, I’m a fan of exercise.
Channel my inner kid.
I’m somewhat of an expert at this one. For instance, I ate SpaghettiOs while writing this blog post.
Anyway, adult coloring books are a thing now. My co-workers and I have started having coloring nights after work. I use a kid coloring book, though. To me, the adult ones look too tough to be fun, and I’m a bigger fan of Disney characters than abstract designs anyway.
Spring sprang in my apartment about a week ago because, like I’ve mentioned again and again, I’m tired of the cold. Decorating helps me cut back on boredom and allows for some creativity. Once it’s done, it’s a daily reminder that spring isn’t too far away. I highly recommend this one.
Enjoy those rare warm days.
If it’s going to be 60 degrees outside (or even upper 50s), I intend to get out and enjoy the spring-like temperature. As much as my relaxation and indoor projects list motivates me, nothing is quite as motivating as being able to go outside on a sunny day in a spring jacket.
Disclaimer: While the items on this list can help you fight boredom, escape from stress, feel accomplished, and stimulate your mind, they’re not magic. Winter will still be winter.
When the relaxation and indoor hobbies aren’t masking the winter grind, just remember, jelly bean season is in full swing, and pitchers and catchers reported this week. Spring will come.
Some friends and I made a New Year’s resolution to climb a mountain in Colorado and circled a date in July on the calendar. To prepare, one friend decided to change one thing – just one.
As a hospital nurse practitioner, she decided to take only the stairs throughout the day. She climbed to the 5th floor for daily rounds, down to her office, back up to the 3rd floor for clinics. You get the idea. When July rolled around, her legs were toned and her lungs were strengthened to the point that she climbed that mountain and lived to tell about it. One simple change was all it took – pretty impressive.
Many people set ambitious nutrition and fitness goals for the New Year. If you’re anything like me, those ambitious goals are scrapped by Super Bowl Sunday. What if we all committed to making just one change for the coming year? What if we circled a date on the calendar (January 2 doesn’t count) and stuck to it? Would the cumulative effect make us healthier?
Some small changes you could make to your eating and fitness habits:
Start by switching out your afternoon vending machine snack with a piece of fruit and some nuts one day a week.
Is lunch a fast food adventure? Switch those large fries with a small order of fries, and get water instead of soda. Better yet, trade your fast food meal with a lunch you packed yourself once a week.
Walking more is one thing we all can add to our daily lives, and it can be easier than you think. Try taking one full lap around your local big-box store before you start shopping. Chances are you’ll add an extra quarter of a mile to your daily mileage.
Tai Chi is a wonderful exercise to add. Chris Cady-Jones coordinates Tai Chi for Balance in our Omaha market. She says, “Tai Chi is a low impact exercise gaining popularity due to its positive effects on social and mental well-being, improved balance, and physical functioning. It also reduces your risk for falls.”
We won’t all climb a real mountain in 2016. But by making just one small change in our everyday lives, we might climb our own personal mountain toward a healthier and more active New Year.
Lora Felger is a community and broker liaison at Health Alliance. She is the mother of two terrific boys, a world traveler, and a major Iowa State Cyclones fan.