5 top health and fitness tips for travelling
If you’re training for an event, or with a specific goal in mind, it can be a nightmare trying to stick to a routine when you’re travelling. There are all kinds of factors to deal with – different time zones, airplane food, the long periods of time spent sitting down… not to mention the monstrous jet lag you’re likely to endure if you’re travelling long haul. We’ve put together a list of some short-but-seriously-useful tips to consider next time you’re planning that well deserved break, to help keep the fitness goals on track. But first, it’s important to know…
What does flying do your body?
The changes in air pressure when you fly can have all kinds of effects on the body, and chances are you’ve probably felt them before, whether you’ve been attuned to it or not. When the cabin pressure drops, we can experience a number of gastroenterital issues, we become more dehydrated, our muscle and joints can stiffen up, and we get a lot more tired.
So what tips can you adopt?
- Stay hydrated! Our bodies lose water when we fly due to the humidity being so low. If the moisture is evaporating from your body, you’ll quickly get dehydrated, which is why it’s so important to drink plenty of water when you fly. As you probably already know, dehydration can have a number of effects on the body, but the most debilitating affects of not rehydrating onboard a plane is the liklihood of increased fatigue, and the increased risk of catching a cold. Make sure you stock up with a big bottle of water in the airport, and stay off the Bloody Mary’s on board!
- Have an on-board snack hoard. If you know you have a long journey, and you’d like a little extra protein with that free plane meal, make sure you pack plenty of snacks to keep you going. You’re going to want to eat a nice healthy meal before you get on board though, and don’t skimp because it’s the wrong time of day. Try and get a good nutritious breakfast, lunch, dinner, brunch in before you fly and top it up with some high protein snacks on the journey.
- On that note… track what you eat. It can be really hard to keep track of what you’re eating when you’re in and out of airports, hotels, on trains and buses. Especially if you’re in a country where the cuisine is all new to you, and possibly also the eating times. Of course, half the fun of travelling is experiencing new culture, food and lifestyle, but you can keep some control of your intake by just noting down in a fitness app what you’ve eaten and when. Keeping a record can also come in super handy next time you’re going out to eat, and you want to remember where you had that mouth-wateringly good munch.
- Hack that Jetlag! Okay, there many not be a 100% proven way to hack your way out of jetlag. Jetlag is jetlag. It happens to us all, because our body clock is thrown all completely out of sync when it’s passing through all kinds of time zones. But research shows that keeping to your normal exercise routine can be really beneficial to combatting harsh jetlag. Try and exercise at the same time as you would at home. So if you usually do 9am on home time, do 9am home time wherever you are (even if you arrive and it’s 3am in the country you’re in). Cardio may be a little too much on an already fatigued body though, so stick with some gentle bodyweight work.
- Use what you got! Its actually more beneficial for jetlag to do your workout outside if it’s light out. Light is a big factor when it comes to your body adjusting to the different time zone. But whether or not you can get outside, one of the best tips for travel is to take some easy to pack equipment with you. This is where a resistance band is perfect. You can carry one with you anywhere, in your suitcase, in your backpack, even in your pocket, ready for a quick workout in your hotel room, or in the local park. Take a peek at this short video to see how you can use our PrimeStar bands on the go.
These are just some simple hacks you can adopt so that travelling doesn’t get the better of your health and your fitness routine next time you’re jetting off. Maybe there’s something you do as a fitness failsafe every time you fly? Comment and let us know!