Avoid Health Problems when Traveling for Long Hours
Traveling for long hours on a plane, bus or train can sometimes be boring or tiring - but it can also be dangerous to your health. Remaining still for long periods can cause Deep Vein Thrombosis (DTV), which can lead to blood clots which can cause serious health issues.
Make sure you do regularly exercise to avoid clots and reduce the aches and pains at the end of your trip. There should be some exercise information available for your trip, but here are some things you can do without training for impossible yoga positions, looking like an idiot, or impacting on other passengers or the crew.
Exercises can be repeated four to six times but, whatever you do, don't overdo it!
Walking: When the seat belt sign is off, stroll around the aisles every couple of hours - at least with long flights there is usually much more room to do this.
Compression socks: Compression socks help push blood up your legs to reduce swelling or pooling of blood. These socks are firm around the ankles and looser around the calves - remember, it is about your health and comfort rather than the specific "look"!
Arm stretches: Interlock your hands in front of you, palms facing inwards. Then slowly rotate your thumbs down until the palms are facing outwards. Hold that position for 5-10 seconds then rotate back again.
Shoulder stretches: You will need to stand in the aisle - interlock your fingers behind your back, then bend forward and slowly lift your arms up as high as you can. Hold for a few seconds, then reverse.
Shoulder rolls: Sit upright in your seat but stay relaxed. Slowly roll your shoulders forward 4-6 times then back again.
Neck rolls: Sitting upright in your seat, slowly lower your chin onto your chest then rotate your head clockwise six times. Repeat in the opposite direction.
Neck stretch: Put your hand over the top of your head and gently pull sideways. Repeat on the opposite side.
Isometrics: Place your arms forward, bent about 50% with palms outwards. Pretend you are pushing a weight away from you, but keep your arms at 50% bent. Hold for a few seconds - your will feel it stretching through your arms. After five repeats, place your arms in the same position with palms facing towards you. Pretend you are pulling a weight towards you. You can do the same with your feet.
These are not the only exercises you can try, but they will certainly help to keep the muscles stretched and the blood circulating.
Make sure you do regularly exercise to avoid clots and reduce the aches and pains at the end of your trip. There should be some exercise information available for your trip, but here are some things you can do without training for impossible yoga positions, looking like an idiot, or impacting on other passengers or the crew.
Exercises can be repeated four to six times but, whatever you do, don't overdo it!
Walking: When the seat belt sign is off, stroll around the aisles every couple of hours - at least with long flights there is usually much more room to do this.
Compression socks: Compression socks help push blood up your legs to reduce swelling or pooling of blood. These socks are firm around the ankles and looser around the calves - remember, it is about your health and comfort rather than the specific "look"!
Arm stretches: Interlock your hands in front of you, palms facing inwards. Then slowly rotate your thumbs down until the palms are facing outwards. Hold that position for 5-10 seconds then rotate back again.
Shoulder stretches: You will need to stand in the aisle - interlock your fingers behind your back, then bend forward and slowly lift your arms up as high as you can. Hold for a few seconds, then reverse.
Shoulder rolls: Sit upright in your seat but stay relaxed. Slowly roll your shoulders forward 4-6 times then back again.
Neck rolls: Sitting upright in your seat, slowly lower your chin onto your chest then rotate your head clockwise six times. Repeat in the opposite direction.
Neck stretch: Put your hand over the top of your head and gently pull sideways. Repeat on the opposite side.
Isometrics: Place your arms forward, bent about 50% with palms outwards. Pretend you are pushing a weight away from you, but keep your arms at 50% bent. Hold for a few seconds - your will feel it stretching through your arms. After five repeats, place your arms in the same position with palms facing towards you. Pretend you are pulling a weight towards you. You can do the same with your feet.
These are not the only exercises you can try, but they will certainly help to keep the muscles stretched and the blood circulating.