Tag Archive: health

Three Fitness Tips for Travelers

a happy female traveler

Whether you travel for a recreational or business purpose, you need to keep yourself in the fittest condition. If you work out regularly, your brain can function much better than if you live a sedentary life. Two studies support this claim.

First, the University of British Columbia concluded that aerobic exercises could improve a person’s language ability and memory capacity. Second, a study published by American Physiological Society even claimed further that regular workouts contributed positively to cognitive function. This physically active behavior also helps to prevent dementia.

Traveling to many places surely sounds like a lot of fun, but if you count all the time spent on the plane’s seat, immigration waiting room, hotel room, and other places that make you slouch, you will notice how inactive traveling is. Here are three fitness tips that you can practice to counter all of the unhealthy effects of traveling.

Bodyweight Training

bodyweight trainingThis workout is as simple as it is written. You require nothing but your own body to get sweaty. However, you shall not underestimate the intensity because it is among the toughest travel workouts out there. You must warm up correctly first so that you will not injure yourself.

Here is the beginner set:
1. 20 squats
2. 10 push ups
3. 10 burpees
4. 20 seconds plank
5. 40 jumping jacks

You should not rest between the reps in the set above, and you must pay attention to your knees. If your body is not accustomed to high-impact workouts, then you will be vulnerable to joint dislocation. Try to do three sets continuously, and see if you can continue. If you are running out of breath, then it is a sign for you to stop.

Food Portion Restriction

bread and measurement tapePracticing a strict diet during a trip is not an option because you may skip the opportunities to eat exotic foods. Nevertheless, that reason must not be your excuse to overeat and end up with a bloated stomach. The solution this problem is food portion restriction.

You are free to eat anything, but you must restrict yourself from getting yourself stuffed. The Japanese people have a specific term for this particular eating habit, “Hara hachi bun me.” It originated from Confucius, and it dictated people to fill only 80% of the stomach’s capacity. It leaves the other 20% for other foods that can balance your health.

For example, you are eating a big chunk of steak, and it manages to fill 80% of your stomach. In that case, you must leave the 20% for veggies and fruits. Keeping balanced nutrients is the key to a healthy diet during travel.

Walk More, Ride Less

“Walk more, and ride less,” should be your primary rule. Walking is a low-impact exercise, yet it bears many benefits to your health. First, this exercise benefits your heart. People who walk more are less likely to suffer from cardiovascular disease.

Second, walking can get you from one place to another. You do not have to walk for miles, of course. What is suggested in this writing, instead, is the habit of using public transportations like the subway trains and buses. These two means will condition you to walk from the station’s gate to the departure point. Taxis, on the other hand, are not recommended. They require the least effort to ride.

The Easiest Way to Lose Weight

Most people think that losing weight means they have to suffer through intensive workouts or starve through strict diets. Workouts and diets isn’t a bad thing to do, but there are easier ways to lose weight. And the best thing is, you don’t even have to exercise or follow a specific diet. Here’s how you can start to lose weight.

Eat more often

This might sound confusing, but eating more often really is the first step to lose weight. A healthy eating habit is not to eat only three times a day, but you should be eating four to five times a day. The purpose is so that your stomach won’t get stressed. Eat with smaller portions, half of what you usually eat, but eat every four hours. You shouldn’t feel hungry, but you shouldn’t feel full. Your body will eventually get used to the smaller portions, and you’ll find yourself getting full faster. Your body will also digest better.

Balance your nutrition

Eating a balanced meal is the key to weight loss. If you want to follow a specific diet, check outfor more information on healthy diets. But eating a balanced meal doesn’t mean you have to do a diet. You simply have to have the right amount of nutrition you need in your body. Try to always have equal parts of carbohydrates and protein, a side of vegetables and a little bit of fat. Avoid eating food that is deep fried or is high in trans fat.

Drink only water

Water is the only drink you need for your body to function well. You don’t need sugar, caffeine, or even lactose a.k.a milk. Juices aren’t even necessary, if you can eat your fruits whole and fresh then why add ice and sugar? You need to drink enough water to lose weight because dehydration triggers hunger. It will also maintain your overall health and immune system.

Get enough sleep

When you don’t get enough rest, your body becomes stressed. This will not help you lose weight because rest will ensure your body functions smoothly. Try to go to sleep at the same time every day and wake up at the same time. Set your sleeping time to six to eight hours per night. You wouldn’t want to over-sleep as well, because if your body doesn’t move enough, then you can’t lose weight.