There are easy ways to stay fit and healthy, even while on the road. By taking some precautions, you can reduce the strain of traveling on your health.
You can't always control the weather delays or airport cancellations, which can add stress to your trip, but you can take some precautions to stay comfortable on the plane:
- Wear comfortable, loose-fitting clothing. You may want to bring an extra sweater or small blanket in case the plane gets too cold.
- Before your flight, try to burn off any nervous energy. Take a 30-minute walk around the airport, or if you have time before you leave the house, take a walk around the block a couple of times.
- Quench your thirst with water or juice, and avoid alcohol and caffeine. The atmosphere inside airplanes is very dry, and passengers can easily become dehydrated. When people are dehydrated, their blood thickens, which puts them at risk for blood clots.
- During the flight, do some stretches and leg lifts in your seat. Try small exercises like flexing and extending your ankles and doing ankle circles.
- If your flight is long, be sure to get out of your seat and move around at least once every hour if possible.
- Wash your hands frequently. If you want to, carry some hand sanitizer in your bag or bring hand wipes with you.
- Select a comfortable pillow — but one that is firm enough to keep your head in alignment with your spine. It may be more comfortable for you to bring a pillow from home when you travel.
- Keep your room as dark as possible during bedtime. Use window blinds and shades to block out light so you can be ready to get a full night's rest.
- Remove any distracting noises with the steady sound of a fan or air conditioner. Consider bringing a CD with nature sounds such as waves or falling rain.
- Try to maintain a bedroom temperature of 60 to 65 degrees.
- Go to sleep around the same time you normally would to avoid disturbing your body's natural sleep patterns. This may not be possible in every destination, but keeping a schedule that is similar to the one your body is used to can go a long way toward getting a good night's rest and enough energy for the next day.
- Keeping a schedule is important when you're traveling. It helps if you eat at the times when you would normally eat. For instance, in some European countries, dinner isn't served until 8:00 or 9:00 p.m.! This may throw off your appetite, and even your sleep patterns, so you may want to try to eat at a time that is normal for you.
- Start your day off right with a healthy breakfast. If you don't think you have enough time, make the time! You can order room service or just wake up earlier than usual. Breakfast is extremely important for keeping one's energy up.
- Worried about your weight? What matters for weight control is how the total calories you eat all day compare to the total you burn up.
- For many people, traveling also means eating high-calorie "junk food" rather than fruit or other foods low in calories and high in nutrients. Instead of heading to the local fast-food place for a quick meal, pack some nutritious snacks that travel easily. Peanut butter and crackers, fresh fruit, granola, and water bottles travel well.
- Watch the amount of alcohol and caffeine you consume when you travel. Too much of either substance can affect your body in a negative way, including your ability to sleep well.
- If you must eat out, there are healthy choices available no matter where you go. Even fast-food restaurants like McDonald's and Burger King offer a wide selection of salads. Watch out for things that sound healthy but aren't. Veggies loaded up with butter and salt or salads that come with high-fat dressings should be avoided.
About the Author
Dr. Nancy D. O'Reilly is a clinical psychologist, researcher, and founder of the online resource WomenSpeak.com. A member of the American Psychological Association with more than 25 years of experience, she counsels clients on topics ranging from mental health and stress to relationships and careers. She is the author of You Can't Scare Me: Women Speak About Growing Older in a Youth-Oriented Society and recently began hosting a radio program on Voice America called Courageous WomenSpeak. For more information, visit her website, www.womenspeak.com, or call 417-860-5834.
