Tips to Stay Healthy and Injury Free While Traveling

As we move through May and into the summer months most are likely to start traveling more. Whether you’re traveling via plane, train, or car it is important to take into consideration these few tips to help remain healthy and injury free. 

Eating well and staying active are important things to maintain physical health when you’re traveling. Don’t forget to drink plenty of water. This simple tip helps aid in reducing dehydration and constipation when overcoming jet lag. It is also a good idea to start your day drinking 16 ounces of water. As the day progresses, you’re likely to get busy and may forget to hydrate. 

On long flights, try and get up and move for about five minutes every hour or two. Seated heel raises or ankle pumps can help aid in increasing blood flow. On longer car trips, it is important to get up and get out of the car when there are stops for the restroom or fueling up. When seated sit supported against the back of the seat with your feet flat on the floor. If the chair lacks lumbar support, roll up a towel or position a small pillow in the crevice of your lower back. 

Utilizing proper body mechanics when moving and aligning your body in the best possible way can prevent injury while lifting your bags. Minimize simultaneous bending and twisting while lifting and carrying. Face the object you are lifting and get as close as possible using your stronger leg muscles to squat limiting bending at the waist. Once lifted, hold the bag close to your body. Don’t twist your body when carrying the luggage point your toes and turn your entire body in the direction you’re moving. Do not rush when lifting or carry a suitcase. Take your time and plan your lifting strategy. When lifting your bag into an overhead compartment lift to the top of the seat first. Then placing hands on both sides of the suitcase lift it up the remaining distance wheels first. Once placed inside, place hands on top and push to back of the compartment. To remove your luggage, reverse the process. Don’t be afraid to ask for help. 

When using a backpack makes sure it has two padded adjustable shoulder straps to balance and distribute the weight equally. Make sure to pack the heavier things towards the bottom and center. Be careful to not sling the bag over one shoulder to avoid injury to your shoulder or back. When using a duffel or shoulder bag make sure to switch sides often to avoid stressing one shoulder for extended lengths of time.

Use good judgement when packing, lifting, and carrying. Remember to have fun!