Timeless Fitness Tips...
Exercises you can do in mid-air!
Summers means travel for many, but even if you find yourself cramped in an airplane seat for several hours, you can use that time to get in a little exercise.
If you remain sitting throughout a long flight, you will most likely find you'll be stiff, achy and swollen when you finally do get up. The most obvious idea, of course, is to get up and walk around the plane for short interval. However, if you are really stuck in your seat, there are a few exercises you can incorporate every 30 to 60 minutes.
- Heel raises. Sit with your feet flat on the floor, about hip-width apart. Lift your heels so only the toes and balls of your feet remain on the floor. Do one lift per second for 20 seconds.
- Toe taps. Lift toes so only your heels remain on the floor. Do one tap per second for 20 seconds.
- Ankle circles. Rotate right foot ten times clockwise then ten times counterclockwise. Repeat with left foot.
- Overhead stretches. Reach arms straight up and stretch. Bend at the waist, and slowly lean right, then left. Do three times for each side, holding each for ten seconds.
- Back twists. Reach right arm across your body and grab left arm rest. Slowly turn torso as far to the left as is comfortable. Hold for ten seconds. Do three times, then switch sides.
You'll get your blood circulating, oxygen flowing throughout your body and feel better when you can finally get up and move!
Pack With Care, Too
Travelers often load themselves down with heavy baggage and plow ahead with little concern about how their habits affect their bodies. People were not meant to move vast quantities of luggage, especially slung over their shoulder. Shoulders take more wear and tear today than ever before.
The American Academy of Orthopedic Surgeons recommends that you not carry more than 15 percent of your body weight on your shoulders and back.