Exercises » Exercises for Travelling
Tips For Healthier Traveling in pregnancy
Most of us look forward to our holiday. However, the travelling to and from our destination can be a gruelling an unpleasant experience
Hours stood in endless queues and sat in cramped seats; nowhere to stretch your legs or rest your head. Plus, if you are pregnant, the extra weight of your bump really can be extra ‘baggage’ for you to cope with. And the natural changes in your pregnant body makes the challenges of travel even more problematic.
In pregnancy the hormone progesterone relaxes the muscle lining of your veins. This means that if you stand still for a moderate period of time, then the blood will pool in your lower limbs. The tri cupsid valves which normally help push blood back up to your heart are less effective in pregnancy. Not only can this be uncomfortable, it also can affect your blood pressure and cause you to feel dizzy and faint.
Also, the hormone oestrogen encourages fluid retention. Long periods standing, immobility, altitude and dehydration can all result in uncomfortably swollen feet and hands
There can be added postural discomfort on your pelvis and lower back due to the persistent pressure of your bump whilst in a sitting position. This may also restrict circulation to your lower limbs and cause painful leg cramps
Your beautiful bump can act as extra baggage......
However you can make your journey more comfortable and enjoyable (plus help to reduce the risk of complications such as Deep vein thrombosis) by following these guidelines
Exercises in pregnancy to perform whilst queuing for passport control:
Improve leg circulation with:
Static walk
keeping your weight equally balanced through your hips, lift one heel off the ground, pressing through the toe.
Return the heel to the floor and press up on the other toe to raise the heel. Repeat this walking action whenever you are stood still for more than a few minutes. This will help to pump blood back up to the heart and improve leg circulation.
Exercises to perform whilst in flight:
Boost circulation and ease fluid retention with:
Seated ankle circles
Circle each ankle in a clockwise direction for 5 circles, then anti-clockwise for 5 circles.
Repeat this movement every 15 minutes in flight
Wrist circles
Circle each wrist in both a clockwise and anti-clockwise direction for 5 circles each.
Repeat every 15 minutes in flight.( Especially important if you suffer from carpal tunnel syndrome)
Ease lower back pain and postural discomfort with:
Pelvic circles
This movement can be done seated or standing.
Sit or stand tall. Pull your tummy in towards your spine and curl your tailbone under you.
Gently circle your pelvis in a clockwise direction towards your right hip, take it full circle around to your left hip and back to centre. Try to keep both hip bones level throughout the movement………
Repeat 5 times in each direction every 15 minutes
Other In flight tips:
- Book an aisle seat and take regular in flight mini walks to boost your circulation. Clambering over other passenger whilst pregnant is no fun for either party!
- Alter your sitting position, even a small adjustment, regularly.
- In flight travel is dehydrating which can cause faintness, exhaustion and make fluid retention even worse. Be prepared with plenty of bottled water for your trip.
- Low blood sugar adds to nausea and tiredness. Carry some instant snacks of dried fruit or cereal bars, in your hand luggage in case of delays. Eat small snacks every 2-3 hours to keep your energy balanced.
- Find a strong (handsome) member of staff to lift your luggage. If you have to push the luggage trolley yourself; then keep your tummy pulled into your spine to protect your back.
- Keep hand luggage light. Carrying heavy shoulder bags encourages your posture to ‘lean over’ which can strain your oblique and back muscles.
- Always check the airline policy regarding flying when pregnant (airlines will not allow you to fly after so many months)
Exercises for the car journey:
When moving any joint, we stimulate the production of synovial fluid. This is to the body what engine oil is to a car. So by actively moving the joints of the body you can help prevent body tension and stiffness. Typically when you are driving, our upper body ‘shoulders’ the worst of this tension.
Release tense shoulders with:
Shoulder rolls
Sit tall and long in your spine. Roll both shoulders inwards. Take a deep breath in and roll both shoulders back and downward away from your ears. Open up your chest. Repeat this 5 times every 15 minutes
Relieve tension headaches with:
Face scrunchies
Concentrating on driving can cause stress headaches. Try this exercise to relieve the tension (and boredom)
Clench you jaw tightly, scrunch up you cheeks and forehead, but obviously keep your eyes open if you are driving! Hold for 3 seconds then release as you breathe out deeply.
Once you have arrived
Once you have arrived take time to stretch out release and lengthen tight muscles
It really is more important than unpacking and better that your clothes are creased rather than your muscles!!!
Relieve hip discomfort with:
Hip flexor stretch
In pregnancy our hip flexor muscles are put under considerable strain and are inclined to constrict when we are sat for prolonged periods.
Lengthen them out by placing your right leg in front with knees bent. Stand tall in your spine. Now keeping both hips equal and level, lift your left heel and gently press through your left hip Hold for 5-10 second then repeat on the other side.
Release lower back tension with:
Cat stretch
Kneeling on all fours with knees under hips and soft elbows arch your spine up towards the sky. At the same time tuck your pelvis under and let your head gently drop between your shoulders. Breathe out. Hold for a moment, and then breathe in as you return to the start position.
Repeat 3-5 times
Make the most opportunities to stay active during your holiday.
- Swim in the pool to tone your whole body.
- Walk barefoot on the sand to strengthen your legs
- Climb the steps up to that monument for cardio fitness
- Dance at the disco for fitness fun
- Whilst the sun is setting over your balcony, perform a few stretching and relaxation exercises