It's that time of year again; where for two weeks straight we overindulge and uderperform. We become so busy with holidays parties, and spending time with family, that we neglect to take care of our physical well-being. For those who are traveling during the holidays, we inadvertently put our home exercise program on hold and make a resolution to begin again in the New Year. However, this does not have to be the case. There are simple steps we can take to ensure that we work those squats and bicep curls into our holiday plans.
DEPARTURE:
Just as we make a list of items we will be packing into suitcases and travel bags, we can also make a list of necessary and sufficient items we need for exercise.
1. Exercise Sheets: If you have been diligently keeping up with your exercise routine, you may not think this is necessary. However, it doesn't hurt to have them as a reference.
2. Therabands: Packing weights is not only impractical for many, but will definitely ensure that you have exceeded the baggage weight restrictions. Therabands are great substitutes for many strengthening exercises.
3. Tape: If taping is a regular part of your therapy, it may be a good idea to purchase a roll and learn how to do it yourself.
4. Sombra: If you have been introduced to it during treatment, this pain relieving gel will come in handy for those muscle and joint pains that are associated with long travel.
EN ROUTE:
Many of us have fallen in the trap of being completely immobile during long journeys.
Just remember to KEEP MOVING!
For long plane, train, or bus rides do your stretches often, or when you feel your body becoming stiff. Take a walk through the aisles and if this is not possible adjust your sitting position ever so often. For those with neck or back pain, talk to your therapist about purchasing neck or lumbar support rolls.
ARRIVAL:
Do your best to incorporate your exercise routine into your holiday plans. Find time in the morning or before you go to bed to do your exercises. Do your lunges or calf raises while brushing your teeth, or your single-handed tricep and bicep curls while drinking your coffee. Simple items around your hotel room can also be useful. For cold packs, freeze a bottle of water, or place ice cubes into a towel. For heating packs, dampen towels and warm in microwave (just for a few seconds). Taking a long cold or warm shower may also help.
From your departure to arrival time, there are many ways to ensure that your exercise routine is not placed on hold. Talk to your Duffy & Bracken therapist about tips and tricks that are specifically designed for your needs.
Keeping up with your routine ensures that you will have a HAPPY & PAIN FREE NEW YEAR!
Rhea Farquhar, PT Aide & GTS Trainer
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