Travel Smart: Tips for a Healthy Holiday
So often, when people are on holiday and out of their normal routine, they can end up causing themselves unnecessary discomfort and stress by injuring themselves so taking note of these top holiday tips from the British Chiropractic Association is a good place to start.
Preparing for your trip: travel tips
Starting your journey well-prepared can make all the difference. From choosing the right suitcase to lifting safely, these practical tips will help make your journey smoother and more enjoyable.
- Suitcase selection – Choose wisely, buy the lightest case possible that has wheels; hard cases tend to weigh quite a lot before you even start to fill them.
- Two cases are better than one – If possible, take two light suitcases rather than one, so you can distribute the weight more evenly.
- Consciously lift your case – Suitcases tend to be much heavier than everyday items we lift; take your time lifting your case on and off places like the car boot, luggage carousel, or train baggage facilities. When lifting keep your case as close to your body as possible to reduce the load on your muscles.
- Get a good night’s sleep – Travelling when tired increases your chances of injury, so make sure you sleep well the night before a long journey and avoid rushing around.
Driving tips for a more comfortable journey
Driving long distances can put a strain on your body, especially during holiday travel. By making a few adjustments and following these simple tips, you can stay comfortable and relaxed on the road.
- Make adjustments – Many back problems are caused or aggravated by poor driving posture. If you’re driving to your holiday destination, ensure the seat position is slightly backwards so that it feels natural and that your elbows are at a comfortable and relaxed angle. Adjust your seat to a different position if your muscles are starting to get tight and sore.
- Relaxing – Relax at the wheel, as this reduces tension on your postural muscles and allows your seat to take your weight. Take a breath in, and on your out breath let your muscles relax.
- Keep an eye on the clock – Stop and stretch your legs (and arms!) at least every two hours.
- Clench and shrug! – If you are stuck in traffic, exercise in your seat. Try buttock clenches, side bends and shoulder shrugs and circles.
- Keep it loose – Don’t wear tight clothing as they will restrict your movement.
Flying: Tips for a smoother journey
Make your flight more comfortable with these practical tips. From staying hydrated to simple in-seat exercises, here’s how to feel great and stay active during your travels.
- Flying high – Avoid alcohol before and during the flight as this will cause you to dehydrate and, in turn, exaggerate muscle pain. Drink plenty of water instead.
- Air-exercise – You will be restricted to your seat for most of the flight, but avoid stiffness by doing shoulder shrugs, buttock clenches, calf raises, and foot circles. Take the opportunity to get up and stretch your legs whenever you can.
- Avoid ‘travelators’ – Get your joints moving quickly after a flight and walk to arrivals rather than the easy option of a moving walkway. It’s a great way to boost your step count!
- Round and round – Ensure your bags are easily identifiable (e.g. knot a ribbon around the handle) to avoid lifting other people’s heavy cases in error.
- Push, don’t pull! – Many wheeled cases encourage you to pull the case handle from behind, but this makes the upper body/back twist and can be more tiring for these muscles on a long journey. If possible, push the case in front of you or use a trolley making sure you choose one from the stack which does not have ‘wonky wheels’, as keeping it on track will usually be a challenge for your back!
At Your Destination
Once you arrive at your holiday spot, a few practical adjustments can make your stay more enjoyable. From sleep tips to safe exercise, here’s how to make the most of your time away.
- Go for a walk – Travelling to destinations often involves a lot of sitting around, which tends to stiffen our muscles and joints. Once you arrive at your destination go for a short walk to loosen off and explore the area.
- Bed down – When you get to your hotel, if your bed is too hard ask the hotel staff for a spare duvet or blanket to put between you and the mattress. Firm beds are not always best, but it is easier to soften a hard bed than make a soft bed harder.
- Lounging around – If you’re heading to the sun loungers in search of the perfect tan, try not to lie on your tummy with your back and neck arched back when reading your book or magazine for long periods. Put the reading matter on the floor, so that you can view it over the edge of the sun bed; this should allow you to keep your head and neck in a more neutral position. Make sure to take regular breaks from the sun bed and get moving!
- Exercise in safety – If keeping in shape is on your holiday agenda, ensure you have a full induction to the hotel gym equipment. If you’ve been sitting a lot as part of the journey to your hotel, keep your initial workout lighter than usual to avoid injury.