{"id":4148,"date":"2016-11-04T08:22:45","date_gmt":"2016-11-04T13:22:45","guid":{"rendered":"http:\/\/students.com.miami.edu\/travelwriting\/?page_id=4148"},"modified":"2016-11-04T08:24:47","modified_gmt":"2016-11-04T13:24:47","slug":"regular-exercise-routine-while-traveling-offers-wide-range-of-healthy-benefits","status":"publish","type":"page","link":"https:\/\/students.com.miami.edu\/travelwriting\/?page_id=4148","title":{"rendered":"Regular exercise routine while traveling offers wide range of healthy benefits"},"content":{"rendered":"

Posted November 4, 2016<\/em><\/span><\/p>\n

By TAYLORANN MILLER<\/p>\n

If you have ever traveled before — by car, plane, train, boat — we can all agree that it takes a toll on you mentally and physically. Who would have thought, sitting, motionless would cause such predicaments in our lives?\u00a0 Whether it\u2019s for business or pleasure, you need to get out of that rut and take care of yourself.<\/p>\n

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Image source: Big Stock.<\/p><\/div>\n

Throw out the excuses and don\u2019t skip out on your regular exercise routine. It does more benefits for you than just staying\/getting in shape.<\/p>\n

Many of us pack our running shoes with great intentions but, unfortunately, finding the time to break a sweat on the road is challenging. It happens, it\u2019s called life, we have all been there before. However, that doesn\u2019t give us the excuse; here are simple tips and even a quick workout at the end that you can even do in your hotel room, in your pjs, too.<\/p>\n

The Top Tips to Stay Fit on Your Trip:<\/strong><\/p>\n

Prep\u00a0<\/strong>Ahead \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0 <\/strong>Pack sneakers, workout gear, headphones and whatever else you need, just pack for success. Get information on your destination before you head there. Are there gym facilities where you are staying? Are there fun places to explore outside? Are there any studios in town?<\/p>\n

Beat Jet Lag \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0<\/strong>One of the best ways to overcome jet lag\u00a0is to wake up and workout. It\u2019s easy to skip a workout after hours of traveling, especially when you\u2019re feeling tired. But think about how much better you\u2019ll feel once you get moving.<\/p>\n

Hydrate! Hydrate! Hydrate! \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0<\/strong>After you work out and especially after traveling. According to Dr. Parvez Dara, who, in addition to being a medical doctor is also a Master Certified Flight Instructor and a member of the Society of Aviation and Flight Educators with an airline transport pilot rating, \u201cAt altitude, air pressure is low, the water vapor content is low and compensatory hyperventilation (increased rate of breathing) is the norm. So there is excess water loss through breathing\u2014the exchange of dry air for moist breath.\u201d<\/p>\n

This study shows that the little humidity in the airplane cabin can increase the risk of dehydration. Every passenger on the plane breathes in oxygen and releases carbon dioxide. Therefore, the plane pumps fresh air into the cabin but being at such high altitudes there is little moisture, resulting in the cabin air being dry. That is what makes your skin feel dehydrated. So it is essential to drink water. The general rule is to drink approximately 8 ounces of water for every hour in flight. Do remember that drinking alcohol or caffeine, is additionally dehydrating. So if you\u2019re going to drink, you\u2019ll need to drink more water as well.<\/p>\n

Dine Right \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0<\/strong>Do a little investigating before going to your destination. Travelers should always look up the menu and pick the healthiest meal ahead of time and stick to it. To make a nutritious choice think lean, clean n\u2019\u00a0green.<\/p>\n

To Drink or Not to Drink?\u00a0<\/strong>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 We want to\u00a0live a balanced life, and this means not sacrificing the things we love. You only get to live once right? Keep it to a limit and stay hydrated by alternating water or nonalcoholic beverage for every cocktail.\u00a0Otherwise, enjoy!<\/p>\n

Get Your Zs \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0 <\/strong>Traveling itself can be exhausting. Erin Hanlon, a research associate in endocrinology at the University of Chicago, helped lead the study that proves that sleep deprivation can lead to increased snacking and overeating, because of changes in our circadian rhythm. A good night\u2019s sleep will be very beneficial for you and your trip.<\/p>\n

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Image source: Big Stock.<\/p><\/div>\n

Now it\u2019s time for your workout. Thanks to Karena Dawn and Katrina Scott from Tone It Up for setting up our fitness success no matter where we are. Karena Dawn and Katrina Scott are experts in fitness, nutrition and all things wellness, which led them to\u00a0co-found Tone It Up<\/a>.<\/p>\n

Tone It Up is a fitness lifestyle brand that has expanded through all social medias. If your hotel doesn\u2019t have a gym, or you simply don\u2019t have the time, here are some simple exercises. No equipment is required, and they are quiet enough to do in any hotel room. The only thing needed is your motivation and a fun music playlist. In less than 30 minutes, you can get a full body workout with these moves.<\/p>\n

No excuses, please. Let\u2019s get started.<\/p>\n

Before any workout, you want to start with at least a five-minute warm up. Here\u2019s how you should prepare for your workout:<\/p>\n