Staying Healthy During Travel Time

Staying Healthy During Travel Time

Holiday season

Planning a holiday or weekend break? We don’t blame you. Getting away from it all has many benefits, from forgetting about work and other responsibilities, to opportunities to get some exercise, fresh air and mental stimulation. However, we each have to be careful during the travel itself, whether via car, train, plane or ship.

 

Stretch whenever possible

 This is easier on a train as you’re able to stand up, take a walk around and stretch thoroughly in the process, but you can still stretch even if you’re travelling by road or sky. As well as reducing stiffness, moving and stretching also lowers the risk of developing deep vein thrombosis (DVT), a potentially dangerous blood clot in the leg that can occur in people who sit for long periods of time.

 Stretch at least every two hours and seize opportunities such as petrol stops. If you’re on a plane, stand up when you’re able to and work those kinks out of your muscles. Here are some recommended stretches for key areas:

  • Stretch your arms in the air as high as possible.
  • Bend down and touch your toes (or reach as far down your leg as you can).
  • Flex your calf muscles by going onto tip toes, one leg at a time.  



Stretches whilst seated

If you can’t stand up for a while, try these stretching exercises:

  • Rotate your ankles (try spelling the alphabet with your foot).
  • Flex your feet by pointing your toes.
  • Stretch your arms out in front of you or to the side, if possible.
  • Shrug your shoulders, but do not hold.
  • Move your neck from side to side, forward and back and rotate to left and right. Do not do neck circles as they can cause pain.



Are you sitting comfortably?

You may think that you’ve found the most comfortable position ever, but it could lead to aches and strains within a short time. If you’re able to bring a pillow, rolled up T-shirt, blanket or lumbar-support pillow, this will help you to achieve a comfortable position that supports your back properly.

If travelling by plane, try to get an aisle seat so that you can stretch your legs into the aisle periodically.

If you are the driver for your car journey, make sure that the mirrors are adjusted properly beforehand so that your neck remains in a neutral position and you do not need to move much to see clearly.  Adjust the seat so that your arms and legs are neither stretched to their full capacity nor bent too sharply.

 

Additional tips

Here are some actions that you may not associate with safe and comfortable travel, but together they can work wonders:

  • Stay hydrated by drinking lots of water and refraining from taking alcohol during the journey. 
  • Eat at your regular times and don’t skip meals.
  • Listen to relaxing music to reduce stress, which is a common cause of muscle tightness.
  • If you’re not needed at the wheel, mix up your journey with different activities to keep your brain alert, and make sure to take in some of the scenery.

 

How Physio Med can help

Our skilled and helpful physiotherapists are here to help you arrive at your destination safe and happy. Contact Physio Med for professional advice and customised tips on all forms of nutrition, exercise and healthy living.

Tel: 0113 229 1300

Web: Contact Us Form

Email: customerservices@physiomed.co.uk

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