Forty-six million Americans traveled for the Thanksgiving holiday this year, the most since 2007. That means, if conditions remain the same, you can expect overly crowded airports and clogged highways if you plan to travel for Christmas. Lines will be longer, weather delays will happen and you’ll spend way too much time sitting in a terminal, on a plane or in your car. Holiday cheer may run short as patience wears thin.
Staying true to your fitness routine on the road may be the last thing on your mind as you negotiate the airport or highways. Exercise, however, could be your best defense against stress, illness and the dreaded holiday weight gain.
Exercising while traveling doesn’t require you to carry on your kettlebell or load your dumbbells in the trunk. The best exercises are often the ones you can do with your own body. Walking is a great form of aerobic exercise almost everyone can do anywhere. If you’re driving, take your rest stops at parks or near a trailhead, and take a brief walk before hitting the road again. Wear your most comfortable shoes (ones that are also easy to take off for security), and get your steps in at the airport. Walk instead of taking the shuttle or a moving sidewalk between terminals. Airports in Cleveland, Baltimore, Atlanta and Minneapolis-St. Paul have markers in the corridors to help you keep track of your mileage. In Dallas-Fort Worth, the Admirals Club in Terminal A has a treadmill to help you get your steps. If you have a long layover in Chicago O’Hare, venture outside Terminal 2 to the Hilton Athletic Club. For a $20 day pass you get access to a huge selection of cardio equipment, plus a place to shower afterwards.
It’s also important to work your muscles. The Scientific 7-Minute Workout requires no special equipment — just a chair or bench. It’s a great way to get moving while you’re waiting at your gate, or while you wait for your kids and spouse to finish up at the rest stop.
If you’re concerned about working up a sweat before getting on a plane, try some yoga in the terminal. Yoga is a great way to stretch after a long and cramped flight. Apps such as Yoga Studio and DailyBurn offer an easy way to do yoga on the go. Dallas-Fort Worth, San Francisco and Chicago O’Hare, as well as many other smaller airports, offer yoga or meditation rooms to help you create a moment of Zen.
Sitting for too long while flying can increase your risk of deep vein thrombosis, a condition where blood clots form in the deep veins of the body, often the legs. According to the American Council on Exercise, if your flight is longer than three hours you should get up and walk the cabin every 15 to 30 minutes (only if the fasten seatbelt sign has been turned off, of course). You can also do these simple exercises on board:
1. Knee lifts. While in your seat, alternate lifting your knees into your chest. Repeat for 10 to 15 repetitions.
2. Calf raises. Stand in the aisle, with a hand on your seat or the nearest wall for balance. Raise up onto the balls of your feet, hold for one second, then lower your heals back to the ground. Repeat for 10 to 15 repetitions.
3. Shoulder rolls. While seated or standing, shrug shoulders up and then roll back. Repeat for 10 to 15 repetitions, and then reverse directions for the same number of repetitions.
4. Ankle rolls. From a seated or standing position, hold one leg out straight and point your toes. Draw a circle with the big toe for 10 to 15 repetitions, then repeat in the opposite direction. Then switch legs.
Just like exercise, eating well on the road can help you deal with holiday travel stress more effectively. Eating a balance of protein and complex carbohydrates (fruits, vegetables and whole grains) helps prevent that cranky and confused feeling that comes when your blood sugar dips too low. Pack these snacks in your carry-on or cooler to help you eat about every three to fours hours on long flights or road trips:
— Dry roasted edamame
— Pre-cut veggies such as carrots, celery, cucumber slices or peppers
— Protein bars
— Hard-boiled eggs
— Fiber rich fruits such as apples, pears and clementimes
Don’t worry if you don’t have the time (or space) to pack snacks. Many airport convenience stores sell protein bars and mixed nuts. You can often find one of my favorite items, GoPicnic Meals, for an easy, on-the-go lunch. You might be surprised at the number of healthier options you can find in the food court. Starbucks has a presence in most airports, so take advantage of their Protein Bistro box, egg white and feta wraps, and hot tea. At Chicago O’Hare, I love Argo Tea for their perfectly portioned salads and sandwiches. For a treat, try their quinoa salad made with chai and topped with apples. If you’re searching for something quick and healthy at Dallas-Fort Worth, try a protein smoothie from Freshens or a warm cup of soup from Au Bon Pain.
The holidays shouldn’t be about surviving — they should be about thriving. Try to enjoy the journey as much as you will your final destination.
More from U.S. News
How to Overcome the Holiday Blues
Holiday Vices: How to Have Fun Without Overdoing It
5 People Who Are Changing the Face of Yoga
How to Stay True to Your Fitness Routine During Holiday Travel originally appeared on usnews.com
