Travel Fitness
Travel Fitness
By Fabio Comana, M.A., M.S.
Whether business or travel, we often find ourselves traveling across time zones and having to deal with the effects of jet lag. While individuals differ in the degree of jet lag they suffer, simple adjustments to diet and activity can reduce these adverse effects. What is jet lag? It is a phenomenon that is often explained by the interruption of circadian rhythms, the body's physiological sleep-waking patterns that are regulated by light, food and activity and are unique for every individual. Typically, when a traveler crosses two or more time zones rapidly, they will be subjected to jet lag.
Symptoms of jet lag include, but are not limited to:
Fatigue
Weakness
Irritability
Lack of concentration
Decreased mental and physical performance
Headache
Impaired night or peripheral vision
How do I reduce jet lag?
Following some simple guidelines can significantly reduce the adverse effects of traveling.
Readjust Your Patterns
While it is important to quickly adapt to the new time zone, allow 24 hours to readjust your waking and sleep patterns. Try remaining up past 10 p.m. local time, upon arrival, prior to retiring to bed.
Arrive one day prior to meetings.
Prescribed Medication
Talk to your physician about medication that can induce sleep to assist you in readjusting your patterns. The downside of medications are the side-effects of fatigue and nausea that might last for several hours into the next morning after administration.
Prescribed medications (benzodiazepines) such as Ambien, Xanax, Valium, Restoril, Halcion, Ativan and Zolpidum can successfully induce sleep; however some have been reported to produce a "hangover" type effect in the morning and gastrointestinal disorders (diarrhea).
Over-the-counter products (OTC) such as melatonin, which helps regulate our sleep-waking cycles, can facilitate sleep. Side effects of melatonin include headaches, morning grogginess, mild depression and low sex drive. Take the recommended dose of 1.5 mg prior to bedtime. Pregnant/nursing women and those with severe allergies should not take this supplement.
Other OTC products that promote sleep include antihistamines with doxylamine (although they are known to cause dry mouth and eyes), valerian root (sedative, muscle relaxant), chamomile (calming agent), catnip herb (sleep inducer) and hops (reduces tension and anxiety).
Warming a little milk is believed to help sleep as the free-tryptophan in milk helps promote the release of serotonin, our sleep hormone.
Light Therapy
Resetting circadian rhythms at your new destination can be accelerated with light exposure (to sunlight if possible).
Eastward travel or 12-hour time change
Less than six time zones, attempt to get sunlight for first few hours of first few days.
Greater than six time zones, attempt to avoid sunlight in the morning, yet get exposure during the midday hours.
Westward travel
Less than six time zones, attempt to get sunlight at the end of the day.
Greater than six time zones, attempt to avoid sunlight in the morning, yet get exposure during the midday hours.
Diet (Anti-jet Lag Diet–Argonne Laboratory)
3 days pre-departure
Avoid alcohol. While it may induce sleep initially, it results in a fragmented sleep.
Avoid caffeine. It takes a few days to clear caffeine from your body. Do not consume caffeine within six hours of sleep.
Consume high-protein breakfasts and lunches.
Consume high-carbohydrate dinners to bring about drowsiness through increased serotonin release, which promotes sleep.
2 days pre-departure
Avoid alcohol and caffeine.
Lower your caloric and carbohydrate consumption.
1 day pre-departure
Repeat the three days pre-departure regimen.
Day of departure
Fast, then determine a breakfast time at your destination. Sleep until breakfast, if possible.
Eat a protein meal and remain awake after breakfast.
Caffeine consumption in the morning is OK if you are traveling west (where day becomes longer).
Caffeine consumption in the evening is OK if you are traveling east (shortened day, heading through night).
Upon arrival
Eat meals at destination times.
Consume a high-protein lunch.
A high-carbohydrate dinner will bring about drowsiness through increased serotonin release, which promotes sleep.
Remain awake until your destination bedtime.
If you are unable to sleep, get out of bed, move to another area and return to bed only when you feel sleepy. Your bed should be used for sleep and sexual activities only. Bedtime relaxing routines such as a warm bath, reading and watching TV signal the brain to prepare for sleep.
Acclimatize the day after arrival
Additional Travel Tips
Avoid smoking; it increases the difficulty of falling asleep and waking up.
Avoid skipping meals which may leave you tired, irritable and unable to concentrate.
Keep hydrated by drinking before you are thirsty. Flying subjects the body to faster rates of dehydration. Consume 48 ounces every 30-60 minutes during your flight. Also, limit your consumption of caffeinated beverages.
Order a low-sodium, low-fat meal when making your reservation.
Plan your travel details in advance, making a list to assist you.
Inquire about fitness facilities within the hotel itself or nearby. Maintaining your regular exercise regimen during your travel will reduce the effects of jet lag and give you a better sense of well-being.
Airport Terminal Tips
Pick up the pace while walking through the terminal to increase circulation and heart rate. Avoid escalators, elevators and moving belts.
Walk the gates. On a layover, take advantage of airport walkways and get a little exercise.
When lifting your baggage, lift with your legs by bending at the knees and not your back. Ensure that your body is positioned directly over your feet to avoid injury.
Distribute the weight of your bags evenly, avoiding unequal stresses placed across joints.
Pushing luggage directly in front of you is better than pulling it behind you to one side which may place torque on your spine and can lead to back pain or strain.
When lifting bags overhead into compartments, avoid excessive back arches or standing too far away and leaning too far forward at the hips. Attempt to get close enough to lift with your quadriceps and gluteals, keeping your body in a vertical line as you lift the bag overhead.
Airplane seats offer little lumber and cervical support. An investment in a lumbar and cervical pillow may help alleviate pain of those muscles that suffer most during air flights. A towel or piece of clothing rolled into a cylindrical shape can give you that same needed support.
Take time during your flight to move and maintain circulation and reduce muscle cramps. A series of range of motion exercises starting with your extremities and moving through the main joints will help achieve this goal. Long periods of sitting cause stiffness and tightness in the lower back, hamstrings, hip flexors and knees.
A Simple In-flight Stretching Program
Seated Abductor Stretch (2-3 repetitions per leg, hold each stretch for 10-30 seconds)
Seated position, cross your left leg and place your left ankle over your right knee. Maintain an upright seated position and gently push down on your left knee, until your feel stretch. Repeat to opposite side.
Quadriceps Stretch (2-3 repetitions per leg, hold each stretch for 10-30 seconds)
While standing in a supported position on your right leg, bend your left knee, reach around and grab your ankle behind you, gently pulling your ankle towards the back of your thigh. Attempt to lean slightly back from the hips during your stretch. Repeat to opposite side.
Shoulder Shrugs (10 repetitions each way)
While maintaining your arms at your side, gently shrug your shoulders up and down while attempting to maintain your shoulder blades pinched together.
Single Arm Rotations (10 repetitions per arm)
Raise your arm out from your side with your palm facing upward. Gently rotate your arm in a full circular pattern. Repeat to opposite side.
Shoulder Stretch (2-3 repetitions per side, hold each stretch for 10-30 seconds)
Extend your arm across your chest, pulling it towards your chest with the opposite arm. Rotate your palm upwards midway through the stretch. Repeat to opposite side.
Trunk Extensions (2-3 repetitions, hold each stretch for 10-15 seconds)
Standing position with feet spread comfortably apart, place the palms of your hands on your low back, tuck chin and slowly arch your back while exhaling.
Neck Flexion and Extension Exercise (2-3 repetitions, 10-15 seconds each movement)
Place your palms upon your forehead and gently flex neck forward against resistance. Repeat with hands behind head, gently extending you neck backwards against resistance.
Side Bends (2-3 repetitions per side, hold each stretch for 10-30 seconds)
Feet set apart, legs straight, one hand overhead with other at side. Bend to side while reaching overhead. Repeat to opposite side.
Upper Back Stretch (2-3 repetitions, hold each stretch for 10-30 seconds)
While standing, interlock your fingers and extend your arms out in front, gently bowing your back with palms facing inward.
Hamstring and Low Back Stretch (2-3 repetitions per leg, hold each stretch for 10-30 seconds)
From a seated position, extend your right leg out in front, placing the heel on the ground. Maintain a bend in the opposite leg and gently reach forward towards the ankle of the extended leg, attempting to grasp the ankle. Maintain leg extension and stretch lower back by pulling towards ankle. Repeat to opposite side.
Hip Flexor Stretch (2-3 repetitions per leg, hold each stretch for 10-30 seconds)
Assume a standing and supported split stance position with right foot forward, both feet facing forward and in the same direction. Slowly lean forward over the right leg while maintaining an upright torso to stretch groin. Extend the left arm overhead, slowly rotating your torso to reach towards the right side. Repeat to opposite side.
