8 Tips for Staying Fit while Travelling!

[vc_row][vc_column][vc_single_image image=”2001″ img_size=”large” alignment=”center”][vc_column_text]I love travelling. I love flying to new places I have never been and exploring cities and cultures that are unfamiliar to me. However, when on holidays I struggle to find the time (and motivation) to exercise, and it doesn’t help when you are stuck sitting on a plane for 10+hours. Visiting a new area usually always involves a packed agenda of things to see and places to eat, and before you know it, your 2-week holiday is finished and all you did was sit, drink, sleep, and eat.[/vc_column_text][vc_column_text]Here are my 8 ways to stay active during your holidays away:

  1. Explore by foot or bike.  Walk or cycle around town and explore the different shops and restaurants in the area. This is a good way to get to know your surroundings and perhaps discover things you may want to come back to see or do later in your trip. Adventuring around can also lead to new experiences or discoveries that no TripAdvisor or Lonely Planet could have ever suggested.

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  1. If you are in a hotel with multiple floors, take the stairs rather than elevator. If you are extra keen, start each morning with a quick 15 minute stair climb.

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  1. Look up hikes around the area. Depending on where in the world you are, typically there will be a hike or at least trail walk somewhere close by. This is a great way to not only get outdoors, but to truly experience and take in the landscape, seascape or cityscape that is surrounding you.

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  1. Use nature as your gym and try a new activity that is common in that area. For example paddleboarding, kayaking, or surfing in warmer climate areas or snow shoe walking, skiing, or skating if you are visiting winter weather.

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  1. Pack a skipping rope or yoga mat. Skipping is a great way to add some cardio into your day and does not require much space, and a light yoga mat can easily be folded and packed into your luggage for morning or night time stretching.

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  1. Use the hotel gym or pool. Easier said than done, but if you know you have access to either, then you can plan ahead to schedule into your week some time for yourself. Swimming is a good way to stay fit and keep your cardio up for a runner who doesn’t have access to a treadmill or outdoors (think snowy, icy winter in Canada…). If swimming isn’t your thing, exercises in the pool are still a great way to work your muscles.

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  1. Use your body weight to train. When access to equipment is limited, using our own bodies is one of the best ways to stay fit. Quick 30 minute workouts in your hotel room is all you need. Here are a few of my body weight exercise suggestions:

 

-Plank holds (aim 30 seconds to 1 minute)

-Push ups (aim 15-20 repetitions)

-Squat (aim 20 repetitions)

-Burpees (aim 10-15 repetitions)

-Triceps dips using chair (aim 15-20 repetitions)

-Crunches (aim 20 repetitions)

-Mountain climbers (aim for 1 minute)

Repeat each exercise 3 times.[/vc_column_text][vc_single_image image=”2007″ img_size=”large” alignment=”center”][vc_column_text]

  1. Start saving online exercises and videos before your trip. With the way the fitness world and technology are developing today, there are plenty of resources out there that provide quick (but efficient) body weight exercise programs that can easily be completed in situations where there is a lack of space, time, and equipment. Outlets like Facebook, YouTube, Pinterest and even Instagram, have tons of videos and websites with exercise ideas. When I come across any I find interesting, I immediately save for future use.

 

There are plenty of ways to incorporate exercise into your holidays and stay fit while on the road. I know holidays are always jammed packed with things to do, but all you need is 30 minutes a day. Just remember to keep moving and exploring because if you don’t use it, you will lose it. But most importantly, listen to your body. Travelling long distances can also lead to jet lag and fatigue so if you are really feeling tired then rest, relax, eat healthy, and rejuvenate yourself to try again the next day!

–Stef[/vc_column_text][/vc_column][/vc_row]

Tips for Healthy Ageing | Enhance Physiotherapy

How to Achieve Healthy Ageing in Just 3 Steps

Healthy ageing is crucial. But with the variety of changes that occur in your body, achieving it can be quite challenging. Well, you’ve been around longer than others, now is not the time to back down from a challenge.

But let’s get something straight.

  • Aging doesn’t necessarily mean disability or declining health.
  • It is not true that losing your memory is part of aging.
  • You’re not an old dog that can’t learn new tricks.

All you need to do is cope with the changes that come with old age and live life healthy and happy.

How do you do this exactly?

Tips for Staying Healthy as You Grow Older

Did you know that one way to prevent loss of mobility and prevent musculoskeletal injuries is to get active? Exercise is just one option, so you don’t need to sweat at the thought of subjecting your tired bones to physically taxing activities.

Greater physical and mental improvements will boost your vitality, prevent aches and pains, sharpen your memory, and boost your immune system. So why shy away from physical activities?

Before you exercise

  • Check with your doctor to ensure you are well enough to exercise and help determine which routines are good for you.
  • Choose an activity that you like so you will continue to do it on a daily basis.
  • Remember to start slow and work your way to a more intense exercise.

When exercise is hard, do Pilates

This is similar to yoga but focuses on your body’s core that includes your lower back, abdomen, oblique, and inner and outer thigh. It helps develop strength, muscular endurance, balance, coordination, flexibility, and good posture.

Considering that these things are what you need to stay mobile and healthy, practicing Pilates offers a great alternative to exercise.

Switch it up with yoga once in awhile

Slow and easy, with a focus on breathing and proper form, Yoga is one activity seniors can do to get active. Similar to Pilates, it also helps improve balance, boost mood, and sharpen memory. Certain yoga poses are suitable for a specific age. The Chair Pose and Tree Pose, for example, are suitable for people in their 50s, while the Cobbler’s Pose and Warrior 1 are for seniors in their 60s.

  • Eat a healthy diet

A healthy diet is important at any age and should not change when you hair turns grey. What you eat, after all, will dictate how healthy your body is. Because your metabolism will slow down and your sense of taste and smell will change, you may need to adjust the ingredients in your menu to add more high-fibre vegetables, fruits, and whole grains.

You also need to ensure your food not only looks good but tastes good as well. If your appetite is lacking, presentation and taste can make a huge difference.

It would also help if you eat with others. If you live in an aged care facility, mingle with other seniors and make meals a social event.

  • Get lots of shut-eye

It is a fact that sleep problems increase as you age. In fact, many older adults complain about insomnia, frequent waking at night, and daytime sleepiness. If you are experiencing the same thing, you should change your sleeping habits.

  • Develop bedtime rituals that can help you wind down. Play soothing music or take a warm bath.
  • Make your bedtime the same time that you feel tired. Even if it seems too early to go to bed, you should adjust accordingly.
  • Increase the level of activities you do during the day, because being too sedentary will result in you not feeling sleepy. For a good night’s sleep, do regular aerobic exercises 3 hours before bedtime.

Most importantly, make sure that your bed is comfortable, your bedroom is cool, quiet, and dark, and you use low-wattage bulbs to naturally boost your melatonin levels.

Physical activities, a healthy diet, and a good night’s sleep are all you need to stay healthy in your old age.