With the holiday season fast approaching, it’s essential to care for your body while you embark on your festive travels! Whether you’re traveling by plane, car, or train, long periods of sitting and lifting heavy luggage can leave you feeling stiff, tired, and even sore. To fully enjoy your time away with family and friends, here are some tips to keep you feeling your best while on the go.
Move Frequently!
Holiday travel often means extended periods in cramped spaces, whether on a plane or in a car. Look for every chance to stretch your legs! If you’re in an airport, take a walk around the terminal while waiting to board. If you’re driving, make sure to schedule pit stops every 2-3 hours to stretch and walk around for 10-15 minutes. Moving regularly helps improve circulation and prevents that stiff, achy feeling.
Pump it Up!
If you find yourself sitting for long periods, simple exercises like ankle pumps and heel raises can keep your blood flowing. These small movements activate your calf muscles, which help push blood and fluid back to your heart, reducing swelling in your ankles and feet.
Stay Hydrated
Traveling can make it easy to forget to drink enough water, but hydration is key! Staying hydrated helps prevent swelling and muscle cramps, especially during long flights. Pack a refillable water bottle and sip throughout your trip.
Maintain Proper Posture
Maintaining good posture during travel is crucial. Whether in a plane seat or the car, try to sit upright and use a neck pillow to support your head. For those handling heavy luggage, use proper lifting techniques—lift with your legs and avoid twisting motions. Whenever possible, opt for luggage carts to ease the strain on your body.
No matter where your holiday travels take you, following these simple steps can help you arrive at your destination feeling refreshed and ready to enjoy your time off. Safe travels, and happy holidays!
References
- O’Donovan K, Bajd T, Grace P, O’Keeffe D, Lyons G. Preliminary Evaluation of Recommended Airline Exercises for Optimal Calf Muscle Pump Activity. EJVES Extra. 2006;12(1):1-5. doi:10.1016/j.ejvsextra.2006.04.001.
- Cemal Y, Pusic A, Mehrara B. Preventative Measures for Lymphedema: Separating Fact from Fiction. Journal of the American College of Surgeons. 2011;213(4):543-551. doi:10.1016/j.jamcollsurg.2011.07.001.
- Admin. (2019, December 19). 7 PT-approved travel tips. Athletico. https://www.athletico.com/2019/07/03/7-pt-approved-travel-tips/
