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Alicia’s guide to staying active while traveling

If you’re anything like me, even just one day out of your routine can throw everything into chaos. Vacations are usually the kind of chaos we welcome, but unfortunately, my exercise routine tends to be the first casualty. The truth is, our bodies need movement even more when we travel, thanks to all the time spent sitting. Long flights, car rides, eating "convenient" food, and getting less-than-ideal sleep—it all takes a toll on our wellness.


While this isn’t something most of us do often enough to cause serious damage, our bodies don’t always know that. Suddenly, an old back injury flares up, or your neck starts feeling tight, or you get that swollen knee or stiff leg. The good news? These are things we can control. The more we move, the better we feel. Our bodies aren’t made to stay in one position for too long, especially in a flexed position like sitting. It can alter our blood flow, cause discomfort, tightness, and swelling—and let’s not even get started on how lugging a heavy bag around can make it worse!


So today, let’s talk about some simple things you can do while traveling to minimize the discomfort of all that sitting. In this post, we’ll go over quick tips for keeping your body happy on the road, and in the next part of the blog, I’ll share my favorite active vacations that keep you moving while you travel!



The key takeaway, though, is simple: MOVE. Your next position is your best position.  We could dive into the “perfect” position for every injury or body part, but the bottom line is this: If you’ve been sitting for more than 30 minutes—get up! Walk around, stretch, or try some of the activities listed below:


  • Keep your neck, shoulders, and upper back happy (avoid headaches, neck tightness, shoulder pain):

    • Shoulder rolls: pull shoulders up, squeeze shoulder blades back, then down, and around to the front. The shoulder blades should move in every direction. Then switch the direction of the roll

    • Chin tuck: pull your head back, while keeping the chin tucked in (basically, make a double chin) - you get extra credit for making your neighbor giggle

    • Shoulder external rotation with scapular squeeze:

      You can do this without resistance, but added bonus if you use some

      theraband. Pretend your forearms are resting on a counter, elbows

      tucked in to your side. Keeping them tucked in, rotate the hands out to the side, squeezing shoulder blades together and chest up as you go. Repeat about 10 times

    • Upper Thoracic Extension

      Clasp your hands behind your back at the base of your neck. Tuck the elbow in as much as you can, then gently lean back. You should feel a small stretch in the upper back. Repeat about 10x

  • To keep the low back and hips happy:

    • Use a lumbar support! Roll up your coat, bring a small pillow or rolled up towel, but giving the low back a little extra support not only helps the back, but allows more blood flow to the legs, as well as helps your neck!

    • Marching in place: You don't have to raise the knees very high, but alternate back and forth for about a minute

    • Seated calf raises: go up on your toes and then back down. You can add in some resistance by pushing down on the knees.

    • Ankle rolls: Feet and ankles are one of the main areas that swell up because the blood all pools down there and has a harder time recirculating back to the heart. Use the muscles around there as a natural pump to help this - bring ankle up and down, and around in circles. Added bonus if you can get it elevated up and/or wear a compression sock!

  • Check out my Motivational Mondays and Treatment Tuesdays for videos and more explanation of these activities and more: www.instagram/medicinebymovementwellness/


Alicia’s Active Vacations Bucket List:


More Active (exercise is the focus of the vacation):


*Hiking the Dolomites:  Who doesn’t love Italy?  The food, the wine, the culture, oh, and the gorgeous mountains. There are many different routes, but I would recommend Alta Via 1 (AVN 1).  This 75 mile hike covers about 22,000 ft elevation gains spaced over about 10 days. There are many different companies that help plan or coordinate the hike, but I found this women-owned company that I plan on using: https://www.dolomitemountains.com/en/home


*European Bike Tour: So many to choose from, but 2 of my top bike tour companies that coordinate 5-7 day trips with yummy food and accommodations along the way:



*Tour du Mount Blanc: My husband and I were scheduled to do this epic 10-day hike in 2016, but I decided to rupture my Patellar Tendon instead.  I had planned out the entire hike,  with hut stays and transfers, but unfortunately we have yet to take advantage of it.  You can always use a company to plan it for you, or this website is really handy if you’d like to do it yourself:


Moderate (Still exercise-based, but not as extreme):


* Kayak through Panama canal: If you like kayaking, this sounds like a super cool adventure.  7 nights with a kayak emphasis, but some hiking, rafting, and site seeing along the way.  Get ready to see sloths, monkeys, waterfalls, and more.  


*Hiking and paragliding Switzerland: Once again, so many places to choose from, but back in 2001, my girlfriend and I spent time in Interlaken. There are places and times in our life where something shifts, and this was one for me.  I had always done some hiking, but I absolutely fell in love with it there.  Plus, I decided to train for my 1st half marathon here, as well as partook in my one and only paragliding adventure.  This is the perfect place to shack up and do day hikes, paddles, paragliding…you name it!


*Patagonia family hiking tour: Hike over glaciers, boat rides through ice-filled lakes, stay in glass-walled eco domes, hike through ice walls, and of course, some good food and drink along the way!


*Hike into Havasupi Falls: This 10 mile hike into the Grand Canyon puts you in the perfect oasis to camp and swim for a few days.  A permit is required, and going too far into the summer can be extremely hot, and research flooding warnings prior to scheduling. We went in May, and it was borderline too hot hiking in and out, and perfect once you are down there!


Wellness Vacations (Retreat-based with general wellness programs):

FYI, these are NOT cheap - but some of the absolute best wellness retreats. If anyone is interested in more cost-effective options, reach out!


*Mirival: They have multiple locations in the US, but the Tucson Arizona one is on my list. Healthy food prepared at every meal, yoga and workout classes, Equine interactions, hiking, mental health services and more.


*Chenot Palace:

Added bonus if you book this through me or another Fora Travel Advisor for some free perks:

When you book your transformative wellness experience at Chenot Palace through The Private Traveller in partnership with Fora Travel, you gain access to exclusive VIP benefits that enhance your stay, including:

✔ Upgrade on arrival (subject to availability

)✔ $100 USD spa or resort credit (to use during your stay)

✔ Suite bookings receive an additional $100 credit (for a total of $200)

✔ Early check-in & late check-out (subject to availability)

✔ Complimentary Wi-Fi


“Introducing Chenot Palace Weggis - the leading health wellness retreat of the well-known Chenot brand. Chenot Palace Weggis is located at the foot of the Swiss Alps and is surrounded by picturesque Lake Lucerne. This flagship property is designed and equipped to offer the unique 7-nights Chenot wellness programmes and treatments. It features a medical spa facility of 5 000 sqm with state-of-the-art diagnostics and cutting-edge medical screening tests.”

Instagram - @chenotpalaceweggis @chenot_official @chenotpalacegabala

Nearest airport - Zurich International (ZRH) 65km

Opened - 2020

Number of rooms / suites - 97

Programmes - Advanced Detox, Recover & Energise, Prevention & Ageing Well


* The Ranch, Malibu

The ultimate wellness retreat. Daily yoga, fitness classes, hiking, massage, nutritious meals, sound baths, you name it!



Working activity into your vacation (Vacation is the focus, but exercise is included):


*European Christmas Markets: We took this trip last Christmas, and it’s a really nice way to get in the holiday spirit, see some new cities and soak up some history, and lots and lots of walking throughout the markets.  The focus is definitely on the markets and the cities, but we averaged about 8-10 miles/day. 


*Pretty much any vacation with history and architecture where you can wander and get lost:

-Top of my list:

Puglia, Italy

Chile

New Zealand

Malta

Argentina

Cyprus

Scotland


I hope this motivates you to think about incorporating exercise into your next vacation! These are my favorite kinds of vacations. A mix of exercise, culture, new experiences, and absolutely no guilt indulging in all the amazing food and drinks since you are working it all off! If any of this is of interest to you, reach out! I am happy to use my PT and wellness skills to help figure out goals or the right vacation and training for you. OR, if you already feel confident in that area, but need help planning or booking your next travel, let me help you out and see if I can get you some extra perks through my Travel Advisor role. And, if you are someone who would be interested in attending a wellness retreat here in Sitka or it's surrounding area, reach out! It's a dream of mine and I'd love to keep you up to date. Until then, happy holidays and remember no matter where you are traveling, try and keep moving!


~Alicia

 
 
 

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