Stay Fit and Healthy on Your Next Road Trip!
Your GPS may say your next road trip will take 20 hours, but to know exactly how long you will actually be on the road, it is important to factor in stops for fuel, food, stretching, and doing a little bit of exploring along side roads. Depending on how long you will be traveling, one of the most important steps you can take for better health and fitness is to make time for rest. Spending endless hours in a car without stopping can cause you to feel sore, sleepy and distracted. So taking some extra time, and even stretching the trip with an overnight stop, is easily one of the smartest money and time investments you will make if you want to arrive safely at your destination in great shape.
Planning Engaging Workouts
Every three or four hours of driving, make it a point to stop in a green area such as a park or forest with paths for walking. Have a pre-planned workout containing numerous exercises you can perform, so you don’t get tired of the same moves. Exercises to consider include jumping jacks, sit-ups, burpees, squats, and lunges. Brisk waking can also help you burn calories and get your heart pumping. When sitting for various hours in a car, getting your circulation going can help reduce the likelihood of deep vein thrombosis and other health issues. If you have a larger vehicle like a van or minivan, bring one or more bicycles and get to know the local areas you visit. A big van usually has roof racks and some space indoors for bikes, so even a family of four can bring all the exercise equipment they need, as well as backpacks, luggage, and entertainment devices.
Including Strength Exercises and Stretching
In addition to working on your cardiovascular fitness, try to include stretching and strength exercises in your routine. Strength breaks involving body weight squats, lunges, and resistance band exercises can all immediately boost blood flow to your muscles, improve brain function, boost your concentration (which is particularly important for drivers), and boost your energy levels. Strength training can also reduce functional instability and pain for anyone who has osteoarthritis, so it’s ideal for older passengers who may find it painful to remain seated in one position for hours on end. Of course, beginners should start slowly and follow a strength training regime that is recommended by their doctor and/or created for them by an experienced trainer.
Making Time for Mindfulness
Road trips are a great time to bond with family members but they can also result in stress and arguments. From kids arguing in the car to someone playing music nobody else likes, road trips involve many hours together, and even if you get along, things can get a little tense. Mindfulness is a proven way to nip stress in the bud. It simply involves keeping the mind in the present moment through practices such as breathing, mindfulness meditation, Tai Chi, or progressive muscle relaxation exercises. One simple exercise your whole family can perform together is boxed breathing. Simply breathe in to the count of four, hold your breath for four seconds, exhale to the count of four, and wait for four seconds before starting again. Repeat this exercise for a few minutes, until you feel relaxed!
Stopping for Healthy Meals
One of the worst things you can do when taking a road trip is stop for a meal when you’re so hungry you just can’t go on. Doing so ups the chances of visiting fast food places, or the first restaurant you will find. Instead, go online and check out well-reputed restaurants on your route. Plan main meals such as lunch and dinner, choosing at least a couple of establishments you will come across during your journey. Prioritize those serving Mediterranean-style meals made with lean proteins, fruits and vegetables, and healthy fats.
To stay fit and healthy during a road trip, plan a workout and make the most of the Great Outdoors. From cycling to outdoor Tai Chi, there are so many free, dynamic workouts that people of all ages in your family can enjoy. Prioritize nutrition too, stopping at restaurants you already know won’t disappoint; those that serve healthy nutritious dishes to look forward to.
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