When traveling long distances by plane or train, especially with extended flights and layovers, it can be challenging to stay active. Crowded seating arrangements, keeping track of carry-on luggage, and exhaustion from changing time zones can all make movement difficult.
You might not be able to get a full workout in at the airport or on a plane, but incorporating even a bit of movement can prevent stiffness, promote circulation, and boost your energy levels, helping you feel more refreshed upon arrival at your destination.Here are some practical ways to stay active whether you’re on a plane, train, or waiting during a layover.
Why It’s Important to Move When Traveling
Extended sitting, whether on a plane, train, or during a layover, can lead to several health concerns. Here are some of the most common:
1. Circulation Issues: Sitting for long periods slows down blood flow, especially to your legs. This can lead to swelling, discomfort, and even more serious conditions such as deep vein thrombosis (DVT)—blood clots that form in the veins, typically in the legs. Moving your legs and stretching helps promote healthy blood circulation and reduces this risk.
2. Muscle Stiffness and Joint Pain: Remaining stationary can cause muscles to stiffen and joints to feel tight, especially in your hips, shoulders, and lower back. When you move, you keep your muscles and joints limber, which prevents aches and pains that often accompany prolonged sitting.
3. Postural Problems: Sitting for hours can cause poor posture, as many travelers end up slouching in their seats. Over time, poor posture can lead to chronic back, neck, and shoulder pain. Movement and stretching help counteract these postural imbalances.
Prepare Ahead to Stay Comfortable
Before you embark on your journey, wear comfortable clothing and footwear that allows you to move freely. Compression socks can be a good investment, especially for air travel, as they promote blood circulation and reduce the risk of swelling or DVT. Hydration is key, so carry a refillable water bottle to avoid dehydration that can exacerbate feelings of sluggishness.
How To Care For Yourself on a Plane or Train
If you’re traveling by plane or train and have the chance to move around, even short walks to the restroom or galley can make a difference. A few minutes of walking helps stretch your legs, improves blood flow, and offers a mental break from sitting. Try to move around at least once every two hours. For train travelers, use stops as an opportunity to step onto the platform for a walk if time permits.
- Hydration Is Key: Staying hydrated is vital, as dehydration can lead to fatigue, headaches, and dry skin. Drink plenty of water, and limit your intake of caffeine and alcohol, which can dehydrate you.
- Light Snacks: Eating light, easy-to-digest snacks such as fruits, nuts, and whole grains can keep your energy up and help you stay comfortable during your trip. Avoid heavy or greasy foods that can make you feel bloated or sluggish.
How to Stay Active in an Airport & Make The Most of Layovers
- Take a Few Laps: Walking laps around your terminal or exploring different parts of the airport can help stretch your legs and get your blood flowing. If you have a bulky carry-on bag, consider using a storage facility to lighten your load and move more freely.
- Stretch While Waiting at the Gate: Simple stretches at your gate can keep your muscles loose and prevent stiffness. You don’t need to go through a full yoga routine—no need for downward dogs—but a few basic stretches can make a big difference. Try calf raises by lifting your heels off the ground for a few seconds before lowering them. Shoulder rolls, performed by rotating your shoulders forward and backward, can relieve tension in your neck and upper back.
- Airport Gyms or Yoga Rooms: Many airports now have gyms or designated yoga rooms where you can get in a more thorough stretch or workout than you might feel comfortable doing in a public waiting area. These spaces offer the chance to perform focused stretching or exercises that stimulate circulation and metabolism. However, keep your movements moderate. Exercising intensely when you’re not used to it can leave you feeling stiff and uncomfortable for the rest of your trip.
- Research Ahead of Time: Before you travel, check online to see what amenities your departure and layover airports offer. If gyms or yoga rooms aren’t available, find a quiet corner for some yoga, deep breathing, or bodyweight exercises.
- Consider Gym Passes: If you frequently travel through an airport that offers gym facilities, consider buying an annual pass. Some airport gyms even rent workout clothes and shoes, and a post-workout shower can leave you feeling refreshed for your next journey.
Tips for Staying Active at Train Stations
Train travel often involves less security hassle and more room to move around compared to air travel. Take advantage of any time you have before boarding or during stops.
- Platform Walks: Use the length of the train platform to take a brisk walk or even jog lightly, provided you are aware of your surroundings and stay safe.
- Dynamic Stretches: Perform walking lunges, high knee lifts, or gentle side-to-side lunges if you have ample space.
- Balance Drills: Stand on one foot for as long as you can, then switch to the other. This simple activity engages your core and strengthens leg muscles.
Consider Portable Fitness Gear
Carrying lightweight fitness tools such as resistance bands, a jump rope (for outdoor layovers), or a small travel yoga mat can add variety to your exercises and help you stay active throughout the journey.
By integrating these simple yet effective activities into your travel routine, you’ll not only ward off stiffness and fatigue but also arrive feeling more refreshed and ready to celebrate with your loved ones.
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At Advanced Internal Medical Group in East Hills, NY we have 40 years of experience providing care with over 20 services in primary care, house call appointments, and more. To learn more about any of our services, call 516-352-8100 to speak with one of our team members.