TRAVELFIT Travel, whether it be for business or pleasure, can easily derail your health and fitness goals. But that doesn’t have to be the case. Inside, you’ll discover our useful tips for prioritizing your health, fighting jetlag, and balancing your wellness… all while still enjoying your journey. Let’s TravelFIT Together.*
*All content is for information purposes only and is not a substitute for professional medical advice. Always seek advice from a medical provider if feeling unwell. Please also check government directions in relation to COVID-19 regularly to ensure compliance. No liability is accepted for any injury, loss, or damage suffered in reliance on this brochure. Seek medical advice if feeling unwell. Readers should also regularly check Government directions in relation to COVID-19 to ensure compliance. No liability is accepted for any injury.
INDEX 5. Traveling and COVID-19 6. Why Bring a Health Kit While Traveling 8. What Goes in a First Aid Kit? 10. Traveling With Medications 12. Helpful Hints & Tips 18. TravelFit Choices 20. TravelFit Movement 22. Our Favorite Travel Exercises 24. Stretch It Out
COVID 19 In response to COVID-19, itâ&#x20AC;&#x2122;s important to consider the following measures while traveling. If feeling sick or have been within contact of a confirmed case, travel plans should be postponed. Seek guidance on the next steps by contacting a medical health professional (this may involve self-isolating for a period of time). Bring Personal Protective Equipment (PPE) such as gloves and masks when traveling, especially if using air travel or other public means of transportation. These can offer further protection from catching the virus and help stop it from spreading. Be sure to check the regulations of the transportation and accommodations providers, as these businesses may be requiring the use of a mask. The best defense against COVID-19 is adhering to basic hygiene measures. Simple acts like washing hands thoroughly with soap and sneezing and coughing into the elbow make a difference. It should become common practice to start washing hands or using hand sanitizer when arriving at any location. Social distancing will also become normalized and this should be practiced wherever possible. Many businesses will be looking at how to enforce the six-foot distancing rule, but always be aware of personal space and act responsibly. Choosing to wipe down surfaces with cleaning products as an extra safety step before and after visiting a location can also be used as a precautionary measure.
WHY BRING A HEALTH KIT WHILE
TRAVELING A basic travel health kit is important no matter where traveling. First aid supplies and medications may not always be readily available in other countries or may be different from those available at home. A good kit contains enough supplies to prevent illness, handle minor injuries and illnesses, and manage pre-existing medical conditions for longer than the duration of the trip (in case of unexpected travel delays).
WHAT GOES IN A FIRST AID KIT?
1. ADHESIVE BANDAGES (MULTIPLE SIZES)
& ADHESIVE TAPE
BASIC FIRST AID ITEMS It is essential to know how and when to use first aid supplies, so considering take a first aid course before traveling.
2. ALCOHOL-BASED HAND SANITIZER
3. ANTISEPTIC WOUND CLEANSER
4. BLISTER PADS OR MOLESKIN
5. DISPOSABLE LATEX OR VINYL GLOVES
EG: ALCOHOL OR IODINE PADS
6. G AUZE
7. O RAL REHYDRATION SALTS
8. S AFETY PINS & SCISSORS
9. T ENSOR BANDAGES FOR SPRAINS
10. T HERMOMETER
11. T WEEZERS
FOR REMOVING TICKS & SPLINTERS ETC...
MEDICATIONS Discuss the use of medications with a health care provider before departure and carefully follow the directions for use, including dosage and when to seek medical care. Bring more than enough medication to last the entire trip.
MEDICATIONS INCLUDED IN YOUR TRAVEL HEALTH KIT... • Any prescription or over-the-counter medication normally used • Hydrocortisone cream to treat minor skin irritation, such as itching caused by bug bites or poison ivy • Allergy medication, such as an antihistamine. Or epinephrine prescribed by a doctor, such as an Epinephrine auto-injector (EpiPen®) • Anti-diarrheal medication • Anti-motion sickness medication • Antifungal and antibacterial ointments or creams to prevent infection in wounds • Cold and flu medications, such as decongestants, cough suppressants, or throat lozenges. • Pain and fever medication, such as acetylsalicylic acid (e.g., Aspirin®), ibuprofen (e.g., Advil®), or acetaminophen (e.g., Tylenol®) • Stomach and intestinal medication, such as antacids and laxatives • If recommended, destination-specific medication, like those for malaria or high-altitude sickness • If needles or syringes are needed for medical purposes take an extra supply in case of travel delays. In addition, carry a medical certificate from a healthcare provider explaining that the needles or syringes are for medical use.
HINTS & TIPS
START THE DAY OFF RIGHT Breakfast is often touted as the most important meal of the day. And whether its rushing to get to the airport or the tempting, indulgent choices offered by the resort, try to stick with healthy choices and portion sizes. Keep it simple with options that will give lasting energy all morning, like protein-filled eggs or plain yogurt with granola and fruit.
MODERATION Vacations can be a time to relax the rules a little, but that doesnâ&#x20AC;&#x2122;t mean going overboard. Find a healthy balance between indulgent treats (especially foods and dishes not available at home) and staying on track. Compromises such as skipping an appetizer while later sharing a decadent dessert ensure a balance of happiness and health.
AVOID HEAVY CARBOHYDRATES This begins even before leaving home. The evening before departure, choose small portions of wholegrain foods. Aim for high-fiber carbohydrates, such as brown rice, quinoa, beans, and legumes balanced with lean protein-rich foods, like chicken and fish. This will help ensure a good nightâ&#x20AC;&#x2122;s sleep and manage energy levels, providing an ideal start to the journey.
SMALL AMOUNTS OFTEN The easiest way to keep energy up is to eat small portions spread throughout the day. Try to have snacks planned in advance to prevent grabbing unhealthy choices. And be sure to eat slowly. Rushing can easily lead to overeating, which can create a bloated or unwell feeling for the remainder of the day.
PLAN AHEAD. It’s much easier to grab unhealthy snack foods at the airport newsstand, especially when time is short and there’s a flight to catch. The easiest solution—be prepared! Plan snack options ahead of time and pack them in a carry-on. Some of the best choices are granola bars, nuts, dried fruit, or packaged cheese and crackers. Just remember to keep the drinks at home, as liquids aren’t allowed through security. Pass up the candy and grab a water at the airport store.
Airplanes are known for their low humidity levels, often leaving skin dry and the body feeling dehydrated and lethargic. Avoid mid-flight alcohol and caffeine, which can cause further dehydration, and drink plenty of water. We also recommend adding a hydration supplement to water. Available in powder packets or tablets, they replenish electrolytes to help ensure the body stays optimally hydrated. 16
AVOID PROCESSED SUGAR This is good advice all the time, but especially important when energy is needed for a journey. Processed sugars can send energy levels on a rollercoaster of crashes and craving, so choose foods (and beverages) wisely. A sugarladen blended coffee beverage may seem like an energy booster, but it will leave the body feeling worse than before.
8. STRESS LESS
Plan more to stress less! Try to get a full night’s sleep the night before a flight. It’s also important to make sure all bags are packed and ready to go in advance and that transportation to the airport has been arranged. There’s no need to rush (and stress out) if there’s a game plan.
STRETCH AND MOVE Back pain? Shoulder stiffness? Tight hamstrings? Make sure to leave the airplane seat regularly to ensure optimal circulation, while stretching any tight muscles. Locking the body into one spot for long periods of time can place muscles and ligaments under strain. Let them relax by changing position and allowing for regular movement during travel.
10. AFTER LANDING
If possible, rinse out the eyes before washing and moisturizing the face to relieve any dryness that occurred while in the air. Later, go for a daytime walk. This will help adjust to any time zone changes while reinvigorating the body.
THE KEY TO ACHIEVING THE PERFECT TRAVELFIT TRIP IS PREPARATION. THIS MEANS PACKING THE ESSENTIALS, LIKE A WATER BOTTLE AND TRAVEL-READY EXERCISE EQUIPMENT. THIS PAGE IS FULL OF THE ITEMS FOUND IN OUR OWN TRAVELFIT KIT. SO BEFORE THE NEXT FLIGHT, MAKE SURE TO BE READY FOR THE HEALTHIEST TRIP YET.
CHOICES At every airport there are the all-too-common unhealthy fast food options, which will power the body with large amounts of sugar and fat. While delicious in the moment, the problem with these options is that they create energy crashes and cravings that are hard to overcome. While on the plane, try and choose options that are packed with protein and vegetables. Sometimes the vegetarian option can be the best choice to ensure there are enough vitamins and minerals without excess starch and quick-release carbohydrates, like potato and white rice. Overall, think about the available options and choose wisely. These meal choices can set the body up for an easy flight and an even better recovery, so eat smart.
FOODS TO AVOID
✗ ✗ ✗ ✗ ✗ ✗ ✗
FOODS TO INCLUDE
hole grain or W multi-grain options
Pastries Burgers French Fries Fried Options Soft drink or other sugary drinks
✔ Salads and vegetables ✔ Lean proteins (chicken is an easy go-to) ✔
Plenty of water
MOVEMENT Exercise can be the last thing on the brain while away from home, but that doesnâ&#x20AC;&#x2122;t mean it has to be ignored altogether. Instead, try to make the extra effort to fit in a workout. This will help burn calories while maintaining or improving overall strength and fitness level. Also remember that an outdoor exercise session is a great way to experience a new place. Even a walk through a local park is a wonderful opportunity to sightsee while getting those 10,000 steps a day. The best exercises to do while away are the ones that require little equipment and small spaces. Many hotels and resorts have their own gyms, but also consider workouts that can be done inside the room or outside. High Intensity Interval Training (HIIT) is an ideal choice because it includes increasing endurance, strength, and power in a short amount of time thanks to its intense short spurts of movement. The burpees on the following page are a perfect HIIT example.
10 OF OUR FAVORITES
TO GET YOU STARTED HERE ARE 10 OF OUR FAVOURITE EXERCISES THAT YOU CAN EASILY INCORPORATE INTO YOUR WORKOUT ABSOLUTELY ANYWHERE; A LOCAL PARK, HOTEL GYM, OR EVEN YOUR HOTEL ROOM.
2. JUMPING ROPE
• Look forward & keep chest up • Keeping core tight, bend at the hips • Push through heels to prevent knee strain • Stand back up & repeat
• Tuck elbow close to the body • Take small jumps • Engage the core
3. WALKING LUNGES
4. PUSH UPS
• Look forward & keep chest up • Step forward with one leg • Front knee should be in line with toe • Stand back & repeat with other leg
• Position chest over hands • Control going down until elbows are 90° • Breathe out while pushing up 23
6. MOUNTAIN CLIMBERS
• Jump out to pushup position • Complete a pushup • Jump back to standing position • Add intensity by jumping when standing
• Keep spine neutral & breathe • Position shoulders over hands • Raise each knee up in front, alternating quickly
7. PLANK TO PUSHUP
8. TRICEP DIPS
• Position elbows below shoulders • Breathe & maintain posture • Alternate arms while moving into a pushup position & back to a plank
• Place hands shoulder-width apart • Maintain posture bending at elbows • Breathe out pushing up
9. TUCK JUMPS
10. BICYCLE CRUNCHES
• Looking forward, keep chest up • Squat down before jumping up using arms • Tuck knees into chest while jumping • Land softly, maintaining posture
• Lying down, engage core • Bring knee up to meet opposite elbow • Extend leg out & crunch up/down
WANT TO INCREASE STRENGTH AND MUSCULAR ENDURANCE? TRY USING A RESISTANCE BAND (RB) TO LEVEL UP THE WORKOUT.
1. S QUAT & PRESS
• Stand on RB & keep slight tension in palms • Squat down & keep chest up • Bend at hips, keeping core tight • Push through heels, breathing out while raising hands above head
2. L UNGE & LATERAL RAISE
3. P USH UPS
• Place front foot on RB & keep slight tension in palms • Keep chest up & core tight • Lunge down & raise hands to shoulder height • Never overextend knee past the toes
• Wrap RB around back & secure under palms • Position chest over hands • Control going down until elbows are 90° • Breathe out while pushing up
4. G LUTE BRIDGE
5. D OUBLE ARM ROW
• Wrap RB around knees & keep tension tight • Lying on back, engage core • Push through the heels while raising knees up • Squeeze glutes & breathe out • Lower & repeat
• Stand on RB & keep slight tension in palms • Bend at hips, keeping core tight • Raise both arms with elbow tucked • Squeeze arms back and breathe out 25
IT OUT Lengthening muscles and ligaments through stretching is a healthy-living essential, and itâ&#x20AC;&#x2122;s especially important when traveling. From tightness that may occur by sitting on an airplane for hours to the extra movement gained while sightseeing, performing a few simple stretches can help prevent unwanted soreness or stiffness. Often caused by knots within the muscles, called trigger points, this stiffness can be eased through stretching the area. Spend at least one minute on each area of the body that feels stiff, gradually applying more pressure into the movement as the muscles begin to release. To help stretch out even further, try these six yoga poses. Ease into the pose and listen to the bodyâ&#x20AC;&#x2122;s response, stretching deeper into the pose throughout.
Downward--facing Dog Pose
Bound Ankle Pose
Wide-legged Forward Bemd Pose
Extended Side Angle Pose