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Staying on track with your Health and Fitness when flying/travelling

Posted on May 15, 2017

Have you ever sat on a long flight only to get off feeling like absolute rubbish?! What type of food did you eat? Did you drink enough water? Did you get out of your seat and move around at all?

Travelling doesn’t need to be your downfall when it comes to staying on track with your health and fitness goals.

Follow these 5 steps to make sure you don’t miss a beat on your next trip.

1. Drink more water

For every hour you are flying aim for at least 500ml of water. That means if you are flying for 12 hours you should be drinking at least 6L. Yes this may seem excessive but trust me, you’ll be amazed at the difference staying hydrated will make to your energy levels once you’ve landed.

2. Get out of your seat

Every 1-2 hours get out of your chair and get moving. Stretch, walk around, even do a few body weight exercises such as push ups, squats or static lunges to get the bloody moving and also to keep your hips mobile and loose.

*Another thing I like to do is to carry a pocket physio and work on trigger points whenever I feel like I’m seizing up. 

3. Pack high-protein snacks

Although most flights will supply you with decent quality food these days and will cater to all dietary requirements, it’s always smart to pack a few high-protein snacks for in between meals or to replace a desert etc which will allow you to stay within your macronutrient and calorie goals even while flying.

4. Protect your lower back and hips

One strategy I have found works wonders for me when sitting in my chair on the plane is to slightly slouch into your seat and tighten the seat belt nice and firm around your hips/waist. This will force you to keep your core tight and will keep your pelvis in a neutral position, meaning your hip flexors are less likely to get tight and any discomfort in your lower back will be minimised while seated.

5. Wear compression garments

Every time I fly, regardless of whether its domestic or international, I will wear long compression garments on my lower body. This will minimise the water retention in your limbs from being at such a high altitude/air pressure.

Failing to prepare is preparing to fail

        ‘Failing to prepare is preparing to fail’

If you found these 5 tips helpful, then I’d love for you to share it with your friends through social media! Remember knowledge is power, put these tips into play next time you fly somewhere and I promise you you’ll feel better for it.

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