Exercise can help you unwind and relax, but with limited time and space during travel, choosing the right kind of workout matters.

Getting your daily dose of exercise is oftentimes difficult when travelling. However, leaving behind your home does not mean you need to leave your exercise routine as well.

Exercise can help you unwind and relax, but with limited time and space during travel, choosing the right kind of workout matters. They should be comfortable, accessible and low-maintenance. Additionally, they should help reverse any discomfort caused by continuous sitting and energise you by promoting blood circulation and movement.

Yasmin Karachiwala, a fitness instructor took to Instagram to share tips on the same. “If you’ve ever endured a long-haul of train/flight, you know just how exhausting it can be. Today, I’m sharing with you some essential stretches to keep your feeling rejuvenated during those lengthy flights and get mobility in your neck, spine and ankle. If your flight is longer than 2-3 hours, you must try to do these stretches every 2 hours.”

Here are 5 stretches you can do in your seat to bring some movement to your body:

Neck Mobility

Our neck plays a vital role in our daily activities, from turning our heads to looking up or down, said Utsav Agrawal, fitness coach, FITTR. “Poor neck mobility can lead to discomfort and limited movement,” he added.

Steps: (4 reps each side)

*Sit upright.
*Turn your head to the right & look at the right shoulder, then drop your right ear to the right shoulder and slowly rotate your head from right to left until your left ear is over your left shoulder.
*Lift your head to look at the left shoulder and chin to the centre. *Repeat on the other side

Explaining the benefits of this exercise, Agrawal said, “Neck rotations help to increase the flexibility and range of motion in your neck, reducing stiffness and tension. This exercise also helps relieve neck pain caused by poor posture or excessive computer work.”

Thoracic Mobility

The thoracic spine or the upper back is an area that often becomes stiff and immobile due to poor posture or sedentary habits, shared Agrawal.

Steps: (4 each)

*Round your upper back, imagine you are hugging a big ball.
*Then take your hands overhead in a Y and open your chest to the ceiling.

“This exercise helps improve posture, increase shoulder mobility, and reduce upper back pain. Enhanced thoracic mobility also contributes to better breathing and improved overall spinal health,” noted Agrawal.

Spinal Rotation

The ability to rotate your spine is crucial for various activities, such as reaching across your body or engaging in sports.

Steps: (4 each)

*Take your right hand over your left knee and rotate your torso to the left.
*Repeat on the other side.

According to Agrawal, this exercise helps increase the mobility and flexibility of your spine, reducing the risk of lower back pain and improving your ability to perform rotational movements in daily activities or sports.

Glutes Stretch

The gluteal muscles are responsible for hip movement and stability. Agrawal said that stretching them regularly can enhance mobility and prevent tightness.

Steps:

*Sit upright and take one leg over the opposite knee to form a figure, *Keeping your back neutral, hinge forward from the hip and hold on for 10 seconds.

The benefits of this exercise include alleviating tightness and improving hip mobility. “It can be particularly beneficial for individuals with sedentary jobs or those who engage in activities that put strain on the glutes, such as running,” said Agrawal.

Ankle Mobility

When your ankle is flexible, you have a greater range of motion during your activities. “Including ankle stretching and strengthening in your daily routine can help prevent accidents. It also aids in walking properly and prevent knee and hip muscles from weakening,” said Agrawal.

Steps: (5-10 each)

*Circle your foot in one direction for 5 to 10 counts.
*Reverse directions.

Traveling with children can be both exciting and challenging. While exploring new places and experiencing different cultures can be a great way to bond with your family, it’s important to prioritize safety and security to ensure a smooth and stress-free trip. Here are some vital travel safety tips on how to keep your family safe and secure while traveling with children.

1. Childproof Your Hotel Room

Before you check into your hotel room, it’s important to do a quick scan of the space to identify any potential hazards. Ensure that all electrical outlets are covered with safety plugs and that any cords or wires are safely tucked away. If your room has a balcony, make sure that it has a sturdy railing and that the door leading to the balcony is locked at all times. If you’re traveling with a baby or toddler, consider bringing along a portable playpen or travel crib so that your child has a safe place to sleep. Additionally, if the hotel provides a crib, ensure it meets safety standards and that all components are securely fastened.

2. Deal with Medical Emergencies

No matter how careful you are, accidents can happen while traveling with children. It’s important to be prepared for any medical emergencies that may arise. Before you leave for your trip, make sure that everyone in your family is up-to-date on their vaccinations and that you have all the necessary medications on hand. In the event of a medical emergency, make sure that you have the contact information for local hospitals and emergency services. Additionally, if your child has any specific medical needs, make sure to inform your hotel staff and any tour operators in advance.

3. Keep Kids Safe in Crowded Areas

When traveling with children, it’s important to be extra vigilant in crowded areas such as airports, train stations, and tourist attractions. Ensure your child knows what to do if they get separated from you. Talk to them about identifying a meeting spot or a trusted authority figure to seek help from. Consider using child safety harnesses or wristbands to help keep your child close to you in crowded areas. Additionally, make sure that your child knows their full name, your phone number. Teach them how to identify hotel staff or tour operators in case of an emergency. Follow t his travel safety tip and you are good to go.

4. Make sure your child has identification

Another great travel safety tip to follow is to ensure your kid’s ID is with you at all times. As a responsible parent, it’s important to ensure that your child is safe and secure when traveling. One of the best ways to do this is by making sure that your child has proper identification on them at all times. You can achieve this by providing them with a personalized bracelet or necklace bearing their name and contact information. So, ensure that you take this important step before leaving for your trip.

5. Plan for transportation

When planning your vacation, it is important to consider the safety of your transportation options. If you plan on using public transportation, take the time to research safe and reliable routes to reach your destination. Additionally, if you are traveling with young children, it may be beneficial to consider purchasing a child safety seat. By taking these precautions, you can rest assured that you and your loved ones will have a safe and enjoyable vacation experience.

6. Stay aware of your surroundings

When traveling with children, it’s crucial to remain attentive and vigilant at all times. Always be mindful of your surroundings and keep a lookout for any potential dangers. Be vigilant of any hazards that may pose a threat to you and your family’s safety. Take extra precautions when exploring unfamiliar areas or visiting places that seem risky. Always prioritize your children’s safety by avoiding any situations that could put them in harm’s way. By staying cautious and aware, you can ensure a safe and enjoyable travel experience for everyone involved.

Traveling with children can be a fun and rewarding experience, but it’s important to prioritize safety and security to ensure a stress-free trip. Ensure safety on any trip with children by planning ahead, staying alert, and being prepared for the unexpected. And these 6 important travel safety tips are all you need to follow.

In an age when imagery has seen an exponential rise in technology and application in a very short span of time, it is inevitable that capturing moments of everyday life has assumed gargantuan proportions. Moreover, if you are on a trip somewhere, especially if it has anything to do with leisure, it goes on without saying that the shutterbug inside you would be center stage. Not all of us can carry bulky DSLR cameras on trips that emphasize on traveling lightly, and with smartphone technology pushing the boundaries of image quality in the photos they capture, it only makes sense that you arm yourself with some basic photography techniques that will make your photos stand out from the rest. This article is here to help.

Remember the rule of thirds

Composition is everything. If you want to capture beautiful, compelling photographs the rule of thirds is your most basic concept. Most phones have the rule of thirds grid built in and all you have to do is place your subjects on one of those horizontal or vertical lines and that’;; help you in taking much better photos Play around with white balance This is another setting that you can find in the camera app for your smartphone that allows you to adjust the tone of the image in accordance to the kind of lighting you have in your scene. It allows you to capture more natural looking photos. By default it is set to Auto mode, but you can always tinker around.

Keep it clean

Not only your smartphone, but also your shots. More often than not we tend to cram as much things in a photo and that tends to distract the viewer with too much information. Frame your shots so that you have just 2-3 elements in the picture and follow the rule of thirds to tell a fantastic story.

Play around with bokeh!

Most high end smartphones nowadays come with some sort of a portrait mode, a smart method that stimulates the faded background look of a DSLR. While the DSLR does that by simple physics, the smartphone compensates for the lack of the appropriate lens by using depth of field algorithms to achieve similar results. But you can do so much more than just shooting pretty portraits. Try using different objects as subjects while blurring the background. The results will be miraculous if you do it in the night with light sources in the distance, creating a beautiful bokeh.

Try smartphone lenses

If you haven’t heard of this then it’s probably the most interesting accessory you can have for your smartphone. Smartphone lenses are small lens elements that fit above your camera orifice in your smartphone and they are designed to give you a degree of freedom that you can only get in DSLRs, without the bulk and the weight. You can try wide angle, telephoto and macro lenses to see what works best for you. Make sure you buy these lenses from reputable brands, and the difference they make to your photos is night and day.

Go slow-mo

This is an often overlooked but nevertheless an absolute wonder of smartphone technology, and that is the ability to slow time down in your videos. Most high end smartphones have a slow=mo video recorder that records video at a much higher frame rate, and when you play it real time it captures the finer details of a fast moving object that would otherwise be missed by the naked eye. Try shooting water sprays, sports activities and other videos where there is a high degree of action involved, and the results will be astounding.

Take a photo sphere

Probably one of the most immersive of all photo techniques, your smartphone allows you to create a photo sphere, a literal 360 degree photo that you can take if the place you are in cannot be described in mere photos of every angle. The photo sphere will allow you to create a literal “sphere” of photos stitched together so when you view them in your TV or computer, you can actually scroll a full 360 degree. Its a 3D panorama that can take you back to that magical place. Dont overdo it though. It should be used as an exclusive weapon.

Fitness on the go: Vacation time is the best time! Exploring new holiday destinations, and delightful culinary experiences of India, can bring excitement and freshness into your life. But paying attention to your health and fitness goals amid the thrill is crucial. While maintaining an active lifestyle on the go may seem challenging, it is achievable with dedication and discipline. Here are some valuable tips to keep you active and healthy during your travels!

• Practice Moderation in Eating: Whether on a work trip with a busy schedule or leisurely exploring new destinations, you’ll likely be on your feet throughout the day. Opt for simple meals and controlled portion sizes. “My advice is simple: have a hearty breakfast, a medium-sized lunch, and a light dinner while travelling,” adds Miten. While trying new cuisines is a fantastic idea, ensure you eat enough for nourishment and nutrition and satisfy your hunger.
• The Power of Walking: When travelling, exploring new destinations on foot can provide an immersive experience of the local culture and ambience. Whether it’s scenic hikes, city tours, or skipping the cab for short distances, lace up your sneakers and embark on long walks. Not only will you burn calories, but you’ll also enjoy an excellent cardiovascular workout while uncovering hidden gems in each place you visit.
• Pack Healthy Snacks for the Journey: Pack healthy snacks to munch while travelling instead of eating unhealthy junk food from street vendors. From walnuts and pistachios to fresh fruits, Greek yoghurt, popcorn, or salad bowls, having your stash of nutritious snacks will help you survive the stretches between meals without succumbing to hunger or mindlessly indulging in unhealthy treats.
• Prioritise hydration: It’s a no-brainer you must drink plenty of water when walking or sightseeing. Staying adequately hydrated benefits your digestive system helps control your hunger levels, and boosts your body’s metabolism. By replacing sugary drinks, cocktails, mocktails, and colas with water or coconut water, you’ll automatically save 300-500 calories daily.
• Choose Accommodations with Fitness Amenities: When selecting accommodations during your travels, choose places with excellent fitness facilities, such as fully-equipped gyms, swimming pools, cycling options, or other fun and adventurous activities. This allows you to make the most of your leisure time by engaging in activities that keep you active and energised.
• Opt for Fresh and Local Cuisine: Are you craving made-to-order food? Live counters and salad bars are your best allies! Choose to dine at local eateries serving authentic cuisines or visit salad bars offering fresh fruits and vegetables. This way, you can expand your palate while making healthier choices.

Conclusion

Maintaining a healthy diet while travelling may seem daunting, especially if you’re a food enthusiast. However, by practising mindfulness and making healthier choices one meal at a time, you can transform your travel experience. So, the next time you embark on a journey, try incorporating some of these tips and witness the positive results for yourself. Remember, staying active and healthy while travelling is possible when planning for it!