Are you a frequent flyer? Do you commute to work via plane, train, or automobile? The number of hours you spend standing in queues at airports or in commuter traffic can add up quickly over a week, and could be affecting your mood and performance. Consider adding these travel tips to your repertoire to help you arrive at your destination more relaxed and ready to get to work.
Always of the move, this month Innovative Fitness travelled to the Grand Canyon. Contact Innovative Fitness Toronto for our next destination adventure!
With all the travelling I have done by car, plane, and train for sailing competitions, I have experienced both the harsh effects of arriving at my destination exhausted and tight, and the amazing benefits of being relaxed, sharp and ready to take on and navigate the streets of any new destination. After years of the fly-in, fly-out lifestyle I can say that the latter is always better no matter what the time change.
Personally I have developed a set of routines that help me be as fresh as I can be upon arrival at any destination. These four areas of preparation allow me to feel good while I travel, as well as help in overcoming jet lag quicker. If you are a frequent or restless traveller, consider these tips:
• REST – this can be hard to do at times, but getting enough zzz’s before you go at least allows you to feel good walking onto the flight. Many of us have tried the “I’ll just tire myself now and that way I’ll sleep well on the flight” method. If only I had a nickel for every time someone tried this and it did not work. You cannot always predict where and with whom you are going to sit, so my advice is bank that rest ahead of time. Eye covers are not offered on every flight, but work wonders if you have one handy.
• HYDRATE – to me, this one is crucial and also the easiest one to check off. My trick is to pack a 500ml water bottle in my carry-on well before I leave for my flight. Admittedly, I often forget about it until I am in the security check line, but when the security guard says “no liquids and remove all laptops” I am reminded and I finish it. Refillable bottles make it easy to get water from flight attendants and water filter stations as you travel along.
• SNACK – I always try to pack a bag of trail mix and some fruit while commuting. It gives you that peace of mind and allows you to save on paying the big bucks for a sub-par airport meal. It is also handy to have for those times when you fall asleep on the flight and miss mealtime. I know I would not want to sit beside myself if I was hangry (“hungry+angry”) on a plane…
• STRETCH – the hours of little mobility, standing in queues, and sitting add up quickly while commuting. An effective, and probably the least used way of increasing your likeliness of feeling good upon arrival, is to spend 5-10 minutes stretching areas targeted most in travel i.e. neck and feet.
Most of us know that the art of flight and commuting in truly in how you feel afterwards. Packing a similar suitcase each trip as well as the same snacks helps me keep things simple. A couple of easy stretches and moves to do while travelling can be found below.
STRETCHES THAT SAVE
This month’s stretch is an easy-to-do neck stretch. This stretch specifically targets the platysma and sternomastoid muscles on the front of your neck. Stretching out these muscles off-sets all the stretching out of the back of the neck that often happens when we fall asleep sitting upright in a chair or after an extended period of time sitting at a desk.
How To:
Sitting or standing, stretch your platysma by crossing your arms in front of your chest and pulling down on your skin lightly. Slowly tilt your neck straight back until you feel a stretch and hold it.
To target the sternomastoid (side of neck), cross one hand over your chest and pull down. Turn your head towards the arm that is pulling and slightly lean your head back until you feel a stretch.
Hold each stretch for 10-15 seconds. Repeat twice.
MOVE OF THE MONTH
The move of the month is the Plantar Fascia Roll-out, and it is exactly what it sounds like! With the aid of a golf ball, this move helps you relieve the tension from your feet after long treks through airports and transit systems.
How To:
Place the ball on the floor and rest the sole of your foot on top of it. Gently start pressing the ball of your foot into the ball. Rotate your foot around to target areas of tension including the ball and heel of your foot. Be careful not to push too hard into the arch of your foot, as this is a sensitive area. Traveller tip: It helps to place the ball on a carpet or yoga mat, or ever your airplane pillow to help it from slipping out beneath.
Hold the ball in areas of tension for 10 seconds and roll the ball below each foot for 2 minutes.
Modification:
Don’t have a golf ball? Try a tennis ball, lacrosse ball, squash ball, or even a broom-handle. If none of these are handy give your feet a rest by finding a quiet space where you can lie on your back and put your legs up in the air against a wall.
Rest, hydrate, snack, and stretch. Try out these four tips and hopefully you will enjoy your next trip even more!
What IF you could?
Claire Merry
Canadian Sailing Team
Innovative Fitness Sponsored Athlete
Innovative Fitness Toronto Ritz-Carlton
www.InnovativeFitness.com
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