Top 10 ways to stay in top shape when you are flying

Whether you are traveling for business or pleasure, it is easy to justify a greasy meal and missed gym session. So here is a list of tips to help you preserve your fitness regimen and health plan while you are jetting around to new cities.

Drink before you get thirsty.
When you fly, you become dehydrated much faster than when you are on the ground. Aim to drink 235ml of water every 30 minutes during a flight. This will also protect you from germs and viruses in your cabin.

Call ahead for healthier menu options.
Sure, you can wait and order what they offer once you are in the air, but you can also call ahead and specify low or no-sodium and low-fat meals when you make your flight reservation. Don’t feel bad just like some people have allergies or medical conditions, yours is preventive.

Cut back on stress.
Plan your trip well. Make lists and start a folder that contains everything you need for your trip so that everything is in one place. Call your hotel ahead of time and inquire about the fitness centre and its hours. If there isn’t one in your hotel, ask he concierge where the nearest one is. If you can maintain your fitness routine while you are away, you can reduce the effects of jet lag.

Pick up speed.
When you are walking through the airport terminal, pick up the pace to increase circulation and heart rate. Avoid escalators, elevators and moving belts if you are not in a hurry to help burn a few calories.

Lift right.
When you are lifting your luggage, remember to lift with your legs and bend with your knees, not your back. Make sure that your body is balanced above your feet in order to avoid injury.

Balance your bags.
Try your best to distribute the weight of your bags evenly on both sides of your body, avoiding unequal stress on your body.

Put your bag first.
If you can, push your luggage in front of you rather than behind you because this places torque on your spine.

Don’t lean too far.
When you are placing carry-on items into the overhead compartment, avoid arching your back too much and don’t stand far away, as this will cause you to lean too far. Get close enough to lift with your knees, keeping your body in a vertical line.
Add lumbar support.
Airplane seats offer little to no lumbar support, which can lead to a sore back. Make a small investment in a little lumbar and, if nothing else, roll a towel or sweater into a cylindrical shape and place it at the small of your back.

Give yourself wiggle room.
Throughout your flight, make a point of moving around and maintaining circulation to help reduce muscle cramps. Long flights often mean tightness in the lower back, hip flexors and knees.