Some Traveling Tips

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Long flights can really beat you down.  Being out of your routine for a few days can make you feel like a slug.  Here are a few tips that will really make your next trip more comfortable and won’t throw you off your plan.

First of all, go ahead and reduce meal frequency.  Eating six times a day is NOT going to help you if your only options are airport food or drive-throughs.


Two or three times a day is plenty, especially if you’re spending most of your time sitting.  Get two big platefuls of protein and veggies, and limit your treats.  This will keep you from feeling heavy, lethargic, and bloated.

Basically, whenever you find clean protein or veggies, go for it.  Skip sugary drinks and stick to wine, straight liquors, and ciders.  And finally drink lots and lots of water.  Travel dehydrates you, so keeping your fluid levels up is very important.

If you get a chance to move, take it!  And a few stretches and activation exercises here and there will help keep you from feeling like the Tin Man your first day back in the gym.

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Here’s a simple plan if you really want to make sure you’re feeling good when you get off the plane:

Before Flight

  • Hit some functional warmup exercises
  • Drink a lot of water before heading to the airport
  • Take antioxidants and plenty of vitamin C
  • If it’s a sleeping flight, have a slightly higher carbohydrate meal before getting on the plane to help you get sleepy

On The Plane

  • Keep drinking water.  If you don’t want to pay $8 for a bottle at the airport newsstand, bring an empty with you and fill it up at the water fountain
  • Wiggle your toes and get up as often as possible – bonus points for doing some stretches back near the restrooms
  • Self-massage
  • Bring your own healthy food choices
  • Request extra pillows if you need more lumbar or butt support

After The Flight

  • Drink still more water!
  • Take another dose of antioxidants, including vitamin C
  • Have a high protein meal
  • Get in the sun to wake up your mind and body
  • Hit some stretches and warm-up exercises again – especially important is the hip flexor stretch and the piriformis stretch after you’ve been sitting a long time

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