BB Fact Sheet -Travel Exercise and Food 

Staying Healthy travelling, exercising and avoiding weight gain that often accompanies the junk-food laden highways or airport lounges can be tough. Here are some tips and hints for your next trip:
 
The Travel Food Factor
 
One of the biggest issues with road trips comes down to food-namely, junk food. Who hasn't indulged in fat-laden, high-sugar fast food while on a road trip or at the airport? It's hard to eat healthy on trips because your choices often range from service stations and delis to fast food outlets. While you might find some healthy choices, there's definitely more ‘poor’ food choices than ‘good’ out there.
 
So how do Baby Boomers avoid those junk food frenzies and come home healthier and more relaxed from that long awaited Trip? Here are a few ideas:
 
1. Stock up on the healthy stuff.
One reason we make poor food choices on the road or at airports is because we're bored. After a long drive or whilst waiting for a flight, what's more exciting than injecting a little fat and sugar into the bloodstream? Perhaps what's not so exciting is the affect on your body after several days. One way to avoid this trap is to have a few or plenty of healthy items on you. For road trips - Stock an eski or cooler bag with an ice pack, water, fruit, yoghurt, cheese and crackers, and cut veggies to munch on to help you avoid temptation. For flights, carry some low fat crackers, nuts, dried fruit, and water which you can eat before you fly, being mindful of what you can and cannot take on board with you enter another State or Country with.
 
2. No more than one junky purchase per day.
Most of us will probably eat junk food while travelling (whether by choice, necessity or desperation). To deal with this, decide you can eat one item each day. Make it as junky as you like within limits - no trans fat, nothing over 400 calories and it should have at least one redeeming quality (like vitamins and minerals). That way, you won't be as tempted to toss the whole 'carrot and celery' thing out the window.
 
3. Only salads or grilled items at fast food restaurants.
Luckily, most fast food outlets have healthy salads, providing you watch the dressing and the toppings. Grilled chicken sandwiches can be a good choice if you watch the sauce. Before your trip, check websites for nutritional information so you know what to order beforehand.

 
Exercise on the Road

The next thing to think about, which is directly related to what you eat, is how to try to do some degree of exercise while you travel. You also want to keep the circulation going to avoid the aches and pains that come with sitting for hours at a time or deep vein thrombosis. To do that, you might have to make some necessary choices:
 
1. Stretch every hour.
This may be difficult at times for many of you, but you'll feel much better if you take some time to stretch. When planning your trip, allow for a little time to stop every hour so you can stretch, walk around and take a break from the car. When flying get up from your seat and/or do some of the recommended exercises described in most in-flight airline magazines and videos.
 
2. Move it or lose it.
Exercising on trips can be tough – you can’t take the Gym with you! Plan on running or walking before you get started each morning (providing there's a safe place to go). Even 10 minutes is better than nothing and it will help generate some energy for the long drive ahead. For strength training, take a resistance band with you and squeeze in a few short exercises to keep up your strength and preserve your muscle mass.
 
3. Seat-a-robics.
Okay, that’s a made up term, but, it is possible to move around in your car or plane seat. Try isometric movements to keep the blood moving--squeezing and releasing different muscles. While this won't necessarily build strength, it will keep you occupied and fellow passengers intrigued.
 

Here's a Travel Exercise plan you could try:

 - Contract the abs by pulling the belly button towards the spine (don't hold your breath). Hold for 2 seconds, release and repeat 10 times. 

- Place a pillow or towel between the knees and squeeze. Hold for 2 seconds and release slightly, repeating for 10 times. 

- Hold a pillow between hands at chest level (or just press palms together) and squeeze for 2 seconds, release and repeat 10 reps. 

- Place palms on the ceiling of the car, shoulder-width apart. Press into the top for 2 seconds and release for 10 reps. 

- Lean over and wrap arms behind the knees, grabbing onto each elbow. Using legs as an anchor, pull your torso away from your body, rounding the back up towards the sky for a great back stretch.

- If you are the designated driver try stretching out your fingers, and stretching your elbows as far as you can away from your shoulders for a few seconds then release. Repeat this a couple of times while holding the wheel at traffic lights (safety first though) or after stopping – this can give your tired muscles a new lease on life.

Whether you're going on a small trip into the country, or flying around the world for an adventure of a life time, you can make your trip healthy with a little planning and preparation. 


Remember, all the Major Airlines have information on their websites regarding recommended Exercises to avoid health related problems while flying.
 
We hope this article has been of interest to you. Please feel free to print a friendly copy or download the PDF article for your reference.

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Disclaimer: The information contained in this section should not be used for individual travel or exercise advice. Please see your travel agent or health professional as appropriate before trying any of the suggestions above, and for more information regarding your individual requirements.