Escaping your day-to-day life by traveling to one of the Wonders of the World or a tropical paradise is truly a gift. Jet lag just happens to be something that often accompanies a long-haul journey of this caliber. It can be quite annoying when the body crosses time zones and bypasses normal sleep patterns. Although some global travelers have their own hacks, this article aims to highlight a few helpful tips to help get over jet lag.

What Is Jet Lag?

Yes, jet lag is a real thing, but you usually don’t feel it if the time change is small (a couple hours for example). Jet lag is essentially the disruption of the body’s circadian rhythm, which occurs when you travel across three or more time zones. The symptoms often include impaired cognition, general malaise, sleeping troubles, daytime drowsiness, and gastrointestinal issues. Depending on how far you travel, jet lag can last a couple days to a couple weeks.

Researchers suggest that it takes people about one day to adjust for each one to 1.5 hours of time change. That one-hour-per-day rule isn’t concrete, though, and eastward travel tends to create more jet lag than traveling west does, but everyone experiences it differently. Trip itinerary and biological factors can also affect the severity of jet lag. The key to getting over jet lag is getting your body’s circadian rhythm back on track with the sunrise and sunset of your destination. You may find the following tips helpful. 

Adapt To Your Time Zone

Some will agree that this is easier said than done, but do your best to forget your old time zone once you land in your new one. If you continue to eat and sleep according to your old time zone, then you’ll experience great trouble. Eat meals and go to bed according to your destination’s time. If you land in the morning, don’t go to sleep right away, despite your desire to do so. 

Realign Your Circadian Rhythm

Jet lag disrupts your body’s internal clock, which you have to synchronize with the 24-hour day at your destination. This happens whether you travel east or west, although more people have a harder time traveling east. Because there are so many variables, such as flight arrival time, length of the trip, number of time zones crossed, etc., there is no single remedy to realign your circadian rhythm. Proper timing is essential to adjust your circadian rhythm, though, with proper daylight and dark exposure to quickly get over jet lag. Even with a well-oiled plan, you may still need a few days to over a week to adjust your circadian rhythm. Do your best not to overindulge with caffeine and sleep at night at your destination. 

Drink Water

During long-haul flights, most people don’t drink enough water. In fact, people tend to avoid drinking a lot of liquids to ensure fewer bathroom breaks. Proper hydration may help you manage fatigue and other jet lag symptoms. Opt for water instead of soda, sugary juices, or coffee during in-flight service. Carry a reusable water bottle with you and fill it up at your departure airport so that it is full for the flight. You may also ask the flight attendants to fill your water bottle if you run out during the flight. They may or may not say yes, though.

Manage Sleep Time

It can be tempting to sleep whenever you feel tired in your destination. If your flight arrives during the morning or daytime, try to avoid the urge to nap or sleep for a long time. That can make sleep much more difficult once nighttime arrives at your destination. A few things that can help you rest include eye masks, earplugs, comfortable blankets and pillows, portable white noise machine, and noise-canceling headphones. Do your best to get some sleep during your flight if you are in the air during your destination’s nighttime. 

Experiment With Melatonin

The body makes melatonin on its own to trigger sleepiness, but it comes as a supplement as well. Melatonin may be a valuable supplement to consider to help your body get sleepy once you arrive at your destination, depending on the time of arrival. If your body isn’t ready for bed at night, you may benefit from taking some. Just be careful to not consume too much melatonin if you want to avoid the unwanted side effects. Don’t take more than five milligrams at a time. 

Don’t Over-Schedule Your First 

Because you will most likely experience some degree of jet lag upon your arrival, don’t overbook yourself at your vacation destination the first couple days. If returning home, try to leave a day or so of rest before you resume work. Budget enough time for sleep and keep tabs on how you feel to avoid getting sick.

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There’s always an uptick in illness during the holiday season. This is due to several factors, including an increase in virus activity and more frequent social interactions. Learn more travel tips and tricks on today’s episode of Street Smart!

Chapters:
0:00 Intro
0:31 You’re twice as likely to catch a cold on a holiday plane flight as your are in normal life?
1:45 If you’re wearing your seatbelt, how much less likely are you to die in a car accident?
2:19 Which of these is good to avoid if you don’t want to get sick while flying?
3:37 Outro

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No, you don’t have to drop and give us 20 or engage in burpees while on the plane. There are many movements and stretches that may help prevent blood clots on the plane during upcoming travel, according to health experts. These exercises are for everyone and any travel plans, be they for upcoming holiday visits, business, or vacation. 

The most dangerous flights are long-distance ones, which generally exceed four hours. Certain passengers have a higher risk of developing deep vein thrombosis, or blood clots, during longer flights. The longer the flight, the higher the risk of developing a clot. In fact, the American Society of Hematology suggests that flights that last eight to 10 hours pose the greatest risk. 

Being on a plane, or traveling in general, for long hours can cause blood clots. Sitting for long periods can slow circulation, which contributes to the formation of clots. Plus, the limited leg room on an airplane doesn’t do your body any favors. Additionally, lack of back support can make you uncomfortable all over the body. That’s why experts suggest engaging in certain exercises and stretches to help reduce muscle tightness and the risk of blood clots. 

5 Exercises To Try On Your Next Flight

The best exercise to help prevent blood clots is to stand up and walk around the plane. Since space is a limiting factor, especially if the plane is smaller, you cannot always get up in the aisle and walk around. Fortunately, there are beneficial movements you can do without leaving your seat, provided you cannot get up on your flight. All of the following exercises work to increase circulation to your lower extremities, including the ankles, calves, hamstrings, and quads. Experts recommend that you repeat each exercise every one to three hours, depending on your risk of blood clots. 

Seated Marches

This is a gentle exercise that works to improve blood circulation throughout the cardiovascular system by contracting the leg muscles. Sit up straight in your seat so that you aren’t leaning against the back of the seat. Aim to sit on the edge of your seat, if space allows, and keep both feet flat on the floor, knees bent at a 90-degree angle. Lift one knee about two to three inches off the floor, while you keep the other foot on the ground. Engage your core to prevent curling or flexing in the lower back. Return your foot to the floor in a controlled manner and then repeat the same motion on your other leg. Complete 10 to 20 reps per leg. 

Heel Raises

This is a great movement to promote blood flow, as it requires you to contract the biggest muscle in your calf. You have to complete this exercise standing up, either standing in the aisle or back of the plane. Stand up straight with your feet hip-distance apart and use your seat to provide stability and support. Squeeze your glutes and engage your calves to raise both heels off the ground as high as you comfortably can. In the apex of the exercise, you should be standing on the balls of your feet. Pause at the top and then slowly lower back down to the starting position. Complete a total of 20 reps. 

Seated Hamstring Stretch

You can do this stretch at your seat in the gate area, or at your seat on the plane. It aims to improve flexibility in the hamstring muscles, which can easily tighten during a longer flight. Sit up straight at the edge of your seat and fully extend your right leg out in front of you, placing your heel on the ground and toes pointed up. Keep your left knee bent with your foot planted flat on the floor. Hinge at the hips to lean forward until you feel a stretch along the back of your thigh. Hold this position for 20 to 30 seconds and then slowly return to the upright position. Switch sides and then repeat two to four more times per leg. 

Seated Ankle Pumps

Promote blood flow by activating the muscles in the lower leg, which works to decrease the risk of blood clot formation. This muscle contraction encourages blood flow from the legs up to the heart. Sit up straight with your back against your seat, keeping your feet flat on the floor. Make sure that your knees are bent at a 90-degree angle as you lift your heels off the ground while keeping your toes on the floor. Lower the heels back to the ground and then raise your toes toward the ceiling. Continue alternating to complete a total of 20 reps. 

Piriformis Stretch

The piriformis muscle runs from your lower spine through your butt and to the top of your thighs. Sitting for long periods of time can easily aggravate and inflame this muscle. If this muscle tightens, it can compress the sciatic nerve, so stretching it can help prevent lower back and hip pain during your flight. Sit up straight at the edge of your seat with your knees bent at a 90-degree angle and feet planted on the ground. Cross your right knee over your left so that your right ankle is resting just above your left knee. You can use your right hand to gently press down on your right inner thigh to open up the hip. You should feel a stretch along your glute and outside of your hip. To increase the stress, lean forward slightly. Hold the stretch for 30 seconds and then repeat on your left leg.

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If there’s one thing that you know about traveling, it’s that food plays a large role. Food in the place(s) you visit can make or break your experience. Because most travel involves hotel stays and different moving elements, your food choices may be hasty and poorly calculated. That means that you may just opt for unhealthier options to reduce the time it takes to find a better eatery. 

When you travel, and summer is a big time for traveling, there are things you can do to stay healthy during your time away. You don’t have to live in the gym or drink kale smoothies every day, but you can prepare yourself better to handle different situations. When you enter your travel with the following tips in mind, your trip will not be as unhealthy as previous trips. 

Wipe Down Your Area On The Plane

There are cleaning crews that quickly clean planes, but you know that they don’t always do the best job. You may find a pretzel, empty bottle, or gunk in and around the seat from time to time. One of the dirtiest places on the plane is the area around your seat: the buckle, the screen in the seatback in front of you, the tray table, and air vent. Data from Travelmath revealed that the average air vent had 285 colony-forming units of bacteria (CFUs), while the buckle had 230 CFUs. For this reason, it can be beneficial to your health to wipe down your seat area with a sanitizing wipe prior to settling in. This is especially beneficial if you have a weaker or sensitive immune system. 

Find the Perishable In Airports

It’s too easy to walk by airport stands, vendors, or kiosks and purchase unhealthy snacks and sugary beverages. They are easy and readily available, but you can also find whole fruits and vegetables in the airports. It just takes a little more searching on your part, but most coffee stands or cafes offer whole fruit options, in most cases. Big hubs often have more food options, including healthier restaurants to choose from between or before flights. The best approach, though, is to bring your own fruits or vegetable snacks. Apples, carrot sticks, celery sticks, and other similar options travel well. 

Go For A Walk When You Land

After sitting on a flight, you may notice that your body is very sore. Airplane seats are not very comfortable to begin with, and the limited position that you are confined to can be uncomfortable as well. After getting off a long flight, health experts recommend that you get moving right away. Not only does a brisk walk loosen up your muscles, but it also helps you familiarize yourself in a new location. Once you arrive at the place where you are staying, head out for a 20-30 minute walk to get fresh air and explore. If you arrive late at night, go for a walk the next morning. 

Have A Game Plan If You’re An Anxious Traveler

If you know that you develop anxiety on planes, you need to have a plan in place before your trip begins. Ideally, have a coping mechanism or technique to calm your anxiety when you feel it coming on. Make sure that you are calm from the start to set yourself up for success. Check in via mobile apps or fill out what you need to do prior to arriving at the airport.

When you enter the airport, turn on your most relaxing playlist to distract your mind from the chaos of the airport. If you feel anxious, try to engage in diaphragmatic breathing to help calm your nerves. If you feel like you are going to have a panic attack, take action. Access to a restroom? Go sit on the toilet, put your head between your knees, and breathe deeply. Go to the sink and splash water in your face and wet behind your neck to pull yourself out of the moment. 

You Can Always Fit In A Workout

No matter the hotel, hostel, or AirBnb, you can always do some sort of exercise. A simple yoga flow in the morning, stretching in the evening, or a series of bodyweight exercises can go a long way. The great thing about bodyweight exercises is that you don’t need a lot of space. Squats, push-ups, chair dips, planks, crunches, and other similar workouts don’t require more space than your body length. If you really want to get your heart rate up, do these exercises back-to-back for high-intensity interval training.

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According to a January 2023 U.S. Travel Association survey, 52% of Americans said they plan to travel within the next six months. Traveling is a wonderful way to open your eyes to new cultures, cuisines, spiritual practices, and unique, memorable experiences. It helps you become a more worldly person, and it can be incredibly relaxing. 

One study found that people who were able to travel more frequently reported better mental, physical, and emotional health when compared to people who remained at home. While seeing the sun greet the day from atop dormant volcano in Indonesia is an amazing experience, the journey to your destination is not always the most pleasant. From flight or train delays to travel-related upset stomach, traveling is not always easy on the body and mind. 

Changing time zones can disrupt your circadian rhythm and airport or plane food may not always sit well. Prolonged immobility, especially on a long transatlantic flight, can lead to aches and pains. Sitting for long periods of time increases the risk of blood clots, which can be a very serious medical problem. Then there is the stress of potentially losing your luggage or becoming dehydrated! You see, travel isn’t always glamor and glitz! That said, we have a few helpful hacks in this article to make your travel experience healthier and more comfortable. 

Consider A Pair Of Compression Socks

Long hours driving on a road trip or endless hours on a plane can be rough on the body. According to research, slipping on a pair of compression socks can help reduce leg swelling and decrease the risk of blood clots. If you don’t move for a long period of time, the risk of blood clots is much greater.

Pack Some High Fiber Snacks

It can be hard to find healthy snacks when you’re on the go, which is why travel experts encourage you to bring your own. Airport, gas station, and train station snacks can be limited to salty chips, candy, and sugary bars. When packing your clothes, shoes, and accessories before your trip, make sure to add some dried apricots, cashews, walnuts, or even some prunes. Prunes are naturally rich in fiber and don’t take up a ton of space in your bag. Plus, you may need them in case a traveler’s constipation strikes. 

Move When You Can

When you travel by plane, train, or bus, you don’t have a lot of opportunities to move. For this reason, make the most of your time between stops. On a layover between flights? Walk around the airport or consider doing some bodyweight exercises in an uncrowded portion of a gate area. Bypass moving walkways and take the stairs instead of cruising up escalators. Taking a break from your normal workout routine is very standard while traveling, but if you are inspired to engage in a quick workout in the hotel gym, we encourage it! That said, you tend to do a lot of walking while on vacation, and getting those steps in is great for your body, but be sure to stretch to avoid pain. 

Bring An Eye Mask And Travel Pillow

These are two essential items that you should travel with for several reasons. First off, a travel pillow during transit can help you relax more easily on planes. Additionally, it helps to prop your neck up so it doesn’t keep dropping to one side. Plus, you won’t wake up with a kink in your neck from it drooping in a weird way. An eye mask may also help you sleep on a plane, especially if the flight crew doesn’t dim the lights. It can also be beneficial to wear at your hotel, hostel, or AirBnB, especially if your room doesn’t have great curtains or shades.

Seek Out Morning Sun

There are many health experts that encourage stepping out into the sunlight every morning. This is a crucial first step for the morning after you land because staring in the sun’s general direction can help signal your brain that it is time to be awake. Within an hour of waking up, get some sunlight exposure because it helps to reset the body’s circadian rhythm. Not only does this help you feel more energized during the day, but it also signals the body to produce melatonin (the hormone necessary for sleep) about 12 hours later. 

Adjust Your Sleep Schedule

When you finally arrive at your destination, especially if the journey was long, it can be very tempting to crawl into bed and fall asleep. Travel experts warn against this if you want to establish a better circadian rhythm in your travel destination. It is best to start sleeping according to your destination’s time zone as soon as possible. This can be challenging, especially if you arrive early in the morning after a long day of traveling. You should also try to maintain your regular routines, whatever they may be. That may include reading or meditation as soon as you wake up or before you go to sleep. Try to eat your meals and snacks at the same times you do when you’re at home as well.

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If you are like most people, you can’t fall asleep when your head hits the pillow after a long day of traveling. Sleep experts say that it is very common to have difficulty sleeping when you’re away from home. The bed in your hotel or AirBnB may even be more comfortable than the one you have in your bedroom; yet, falling asleep seems near impossible. How do you get some quality shut-eye during your travels?

Why Is It Difficult To Sleep While Traveling?

According to sleep experts, there are several things that interfere with optimal shut-eye when you travel. Jet lag, as you probably know, is a primary culprit, especially if you travel to a completely different time zone. Changing time zones can affect your internal clock, making you out of sync with the local light-dark cycle. It can take a day or two to adjust to a regular sleep schedule. Additionally, the first night of your trip is usually a rough night of sleep because it is harder to sleep in a new environment. This is a known phenomenon in the rules of sleep. Sleep relies on a consistent routine, so the subtlest changes can affect your ability to fall asleep.

Even with these obstacles, you can find a way to snooze better when you’re traveling. Continue reading to learn about sleep experts’ go-to strategies for better shut-eye. 

Stick To Your Nightly Routine

It’s easy to fall into a routine, especially when it comes to bedtime, and breaking that routine can impact your sleep. If you’re like most people when you travel, you don’t stick to your usual nightly routine. You eat dinner at a different time, typically a later one, and you eat heavier meals and drink more alcohol. Maybe you fall asleep with the TV on in your room instead of reading before bed. You may not be able to stick to the same exact routine you would at home, but a similar routine can help prepare your brain for bedtime. 

Make Your Room Dark

If your bedroom has blackout curtains and you can’t sleep when light floods the room, try to mimic that setting wherever you stay during your travels. If your room has blinds, go the extra mile and hang a sheet or blanket over them to block out sunlight. Can’t figure out how to make the room darker? Slip on your sleep mask! Check the thermostat and adjust it as needed. The ideal temperature range is between 60 and 67 degrees F for an optimal night of sleep, according to several sleep studies.

Prepare For The Morning

For the majority, traveling is a chance to unwind and release any anxiety you have by not making plans. If you fall into that category, that is perfectly acceptable, but some days might call for an earlier wake up time. Maybe you have a scuba lesson or need to head up to the mountain so that you can be the first rider on the slopes. Ideally, you want to have everything you’ll need in the morning ready to go before you go to sleep. Lay out your clothes, prepare breakfast, charge your phone, and take care of anything else to eliminate early morning stress. Organizing for your morning adventure at night can help you go to bed worry-free; plus, you’ll be less likely to forget something when you take care of it the night before. 

Set An Alarm That Forces You To Get Up

It is very common to oversleep on vacation, especially after the first night. That is especially true if you spent the entire night tossing and turning. If you need to be up earlier than your body is used to, set an alarm on your phone, turn up the volume, and place it across the room. This will force you to get out of bed and prevent overuse of the snooze button. 

On a final note, try not to worry too much about sleep. If you are traveling for pleasure, enjoy that time and walk your own path. Recognize that it’s perfectly acceptable to have a night or two of imperfect sleep. As long as you get back on track to getting about seven hours per night, you are golden!

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Travel and the holidays seem to go hand in hand. Some people like to skip town and spend the holidays on a tranquil beach, while others travel to see family and friends. No matter how or where you spend your holiday, skin care on the road can be a challenge, especially if you suffer from psoriasis. This is primarily because the stress that travel invites can lead to a psoriasis flare up. 

Psoriasis is something that most people find unattractive, and a flare-up can only make matters worse. The last thing you want is to feel self-conscious while wearing shorts and t-shirts on your warm weather vacation. And yet, some people with psoriasis will wear jeans and long-sleeve shirts to avoid showing their psoriasis in public. Although you may hide your skin, you don’t get any benefits of being in the sun when you are completely covered. 

Prior to the COVID-19 pandemic, some people with psoriasis may have had strategies to help prevent flare-ups. With the pause of traveling, though, you may need to relearn or reimplement those strategies into your travel routine. If you are gearing up for holiday travel, be it a vacation, work trip, or family event, here are some strategies to help keep psoriasis flare-ups at bay. 

Pack Comfortable Clothing That You Can Layer

Always pack your most comfortable clothing if you want to keep your skin happy. Clothing that you don’t wear often may cause irritation while you’re at your destination. You don’t need to look amazing everywhere you go! Comfort is the key, so bring your go-to psoriasis clothes that allow your skin to breathe. Loose-fitting layers can give you options, especially if you travel to a cold environment. You may go from frigid outdoor temperatures to warm inside areas. Avoid polyester and nylon and opt for comfy cotton clothing items. 

Pack Your Own Sheets

If you plant on staying in a home share, you may want to pack your own set of sheets. This will obviously depend on where you travel, as family members may accommodate your needs. Hotels in foreign places, however, may not have sheets that are gentle on your skin. If you have a flare-up, plaques, or flaky skin prior to traveling, bringing your own sheets can make you feel more comfortable about shedding. You’ll also be less fearful of getting blood on sheets, should you happen to scratch your skin and open a wound in your sleep. 

Schedule Rest And Breaks

Even if you are vacationing, traveling can induce stress. This is why you need to take ample breaks and schedule rest time. You don’t want to overdo it and cause a flare-up. Dermatologists say that fatigue can put undue stress on the skin. It’s best to schedule a break every hour, especially if you are out and about. Seeing and doing as many things as possible is a nice concept, but not for your skin. Keep your psoriasis under control by resting more frequently. Additionally, turn in early and spend time giving your skin some extra care. 

Make A Packing Checklist

If you want to stay comfortable and pain-free during your travels, you have to bring the right supplies. You packing list should include the following:

• Your own toiletries, including conditioner, shampoo, soap, moisturizer, sunscreen, and lip balm. Don’t rely on stores at your destination to have the skin care products you need. Take initiative and take what you need to be comfortable. 
• Healthy snacks, preferably ones that you can take on-the-go. High-fat, high-calorie foods that easily trigger flare-ups or inflammation are commonly found in airports and rest stops. When you pack your own snacks, you know what goes in your body and how you’ll react.
• Items that help comfort you and keep you well-rested. Some of these items include eye masks, ear plugs, a travel pillow, or hot and cold packs. 

Moisturizer

Don’t go anywhere without your favorite moisturizer if you have psoriasis. If you don’t plan on checking a bag, make sure that your moisturizer is in the right size container to make it through airport security screening. Your skin can dry out easily in the airplane and it may require moisture. Between the airplane air, colder outdoor air, and heated indoor air, your skin will be dry and uncomfortable. When you have your favorite moisturizer, you don’t have to worry!

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Good snacks are the cornerstone of any road trip. Not only do they keep the people riding in the car satiated during the drive, but they also make it so you don’t have to stop for food. At the same time, many people think road trips are synonymous with unhealthy eating. From chips and jerky to fast food meals and sodas, a road trip can be quite unhealthy. This article aims to correct that course and provide you with nutritious and delicious snacks for road trips. 

Rather than resorting to packaged snacks that have tons of preservatives, sodium, and artificial sweeteners, choose snacks that have protein, healthy fats, and complex carbs. Eating poorly and irregularly while sitting for hours in the car can lead to several digestive issues, including bloating and constipation. That makes snacking on healthy foods all that more important. Below, you’ll find some of the healthiest snacks to pack for your road trip. Keep in mind that you may also be able to use these snacks for plane travel. Let us know if you already use these snacks and which ones you think you may use the most. 

Dried Fruit

Before we endorse dried fruit as a healthy snack, there is a disclaimer we have to make. Dried fruit can be healthy if you choose the right varieties. Choose dried fruit that is free of preservatives (like sulfur dioxide) and added sugars. Dried mangos, apricots, figs, dates, raisins, cranberries, apples, and more are rich in vitamins, minerals, and antioxidants. Plus, dried fruit contains natural sugars, so you won’t crave unhealthy sweet treats. 

Energy Bites

If you are familiar with our website, then you know we love to share energy bite recipes. You peruse our snack section for those bite recipes by clicking here. Energy bites, though they are small, pack a nutritional and filling punch. They are calorically dense, so you make sure that you only eat one or two at a time. They typically contain nuts, dried fruit, cacao powder, nut butter, dates, or similar ingredients. Make sure to freeze them before you leave and keep them in a cooler so they remain firm. 

Roasted Chickpeas

Chickpeas are excellent sources of protein, magnesium, fiber, folate, and zinc. You don’t necessarily want to open a can of chickpeas and dive in with a spoon, though. That’s why roasted chickpeas make for the perfect on-the-go snack. You can coat them in about any seasoning blend because chickpeas easily take on flavors. Click here for a great recipe for chickpea snacks. 

Grapes

This fruit comes jam-packed with lots of nutrients, and they are easy to take on the go. Not only are grapes filling, but they also contain lots of vitamin C, antioxidants, and resveratrol, which helps to protect the heart and may even ward off cancer. Grapes are also rich in potassium, which works to reduce sodium levels to help lower blood pressure. 

Hummus And Vegetable Sticks

Slice up some celery, carrots, and bell peppers before you hit the road and pack them in containers. Store your hummus in a separate container, or simply purchase hummus from the store and keep it in that container. If you have a long trip and need energy, the combination of these veggies and hummus provides lots of protein and fiber. The only thing to keep in mind about hummus from the store is that it can contain lots of sodium. Just remember to read the labels when selecting your hummus. 

Fresh Fruit And Nut Butter

When you’re driving on the open road, you need high-fiber, protein-rich snacks to keep energy levels high. You also need to keep bowel movements regular, which can be difficult during the inactivity of a road trip. Fruits like strawberries, bananas, and apples go great with protein-rich nut butters like almond butter or peanut butter. Some nut butters are even sold in single-serve pouches, which are perfect for road trips.

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A vacation, especially if it is longer than a week, is the perfect time to recharge your batteries. It’s a chance to gain a new perspective on life, become more worldly, see some of the world’s wonders, or simply relax and enjoy the culture. While eating your way across Italy sounds dreamy to you, your plants may think otherwise.

During the pandemic, a lot of people bought plants to help occupy time. Now, those indoor or outdoor plants are thriving and you want to keep them that way. Sadly, a vacation can ruin your plants if you don’t prepare properly. That’s why we did a little digging (no pun intended) to find out some expert plant care tips for when you leave town. Go enjoy your vacation, but make sure that your plants stay alive while you’re away. Read on to learn about some expert out-of-town plant care tips. 

Tweak Light And Temperature

The more sunlight your plants get, the more thirsty they become over time. Plants utilize the most water during transpiration, a process of exhalation of water vapor through the stomata. The rate of transpiration will depend on how much sunlight the plant receives. That means that the more natural light the plant gets, the more water it will need. If you are out of town for a while and leave your plants in a sunny area, they may look wilted or dead when you return home. To help your plants from wilting while you’re away, place them in the middle of the room so they are far from the heat and light from the windows. When you return, you can move them back to their usual spots. While you’re away, don’t leave an air-conditioning or heating system blasting near your plants. These systems can deplete your indoor humidity and kill the plants. Lastly, give your indoor plants a good dusting, remove all dead leaves and blooms from the soil, and keep the soil moist. 

Maintain Moisture

If you are going to be out of town for longer than a week, there are a few techniques to keep your plants hydrated. One thing to determine is how frequently you water your plants in a week’s time. You want to avoid overwatering your plants before you depart, and you want to keep the time of year in mind. Is it hot, cold, humid, or dry? Consider the following tips to help your plants maintain moisture:

• The Lava Rock Trick: Add lava rocks on top of the soil to help your plants hold moisture while you’re gone. Only put the rocks on the soil after you give your plants a good soaking. If you don’t have lava rocks, you can use mulch, wood chips, or damp newspaper to help keep the soil moist. 
• Create A Makeshift Greenhouse: This sounds more complex than it actually is. Water your plants thoroughly and then cover with a clear plastic bag just below the lip of the planter. This essentially establishes a mini greenhouse, but make sure to cut a couple slits in the plastic to allow for air circulation. You can use sticks to hold the bag up and away from foliage.
• Line A Shallow Tray With Rocks And Water: Place some small rocks in a shallow tray and pour water in to fill up the tray. Set your planter on top of the rocks, so that the base of the planter sits just above idle water. The rocks should help elevate it just above the water. This works to increase humidity and moisture levels in the soil without overwatering. 

Determine The Maintenance Level Of Your Plants

Are your plants high-maintenance or low-maintenance? Once you figure out how much attention your plants need, you can figure out how to keep them alive while out of town. It’s perfectly fine to neglect succulents, pothos, and yucca for a little while. Maiden hair fern, gardenias, or red maranta prayer plants require a lot more love. If your plants are low-maintenance, you can give them a good watering before you go; just make sure the roots don’t sit in water. If your plants are high-maintenance and you’re going to be away for over a week, you may need to call a friend. This friend may need to become your plant sitter. Some plants require daily misting and regular pruning. Consider leaving plants with a relative or friend to make it easy on them.

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When it comes to reaching your fitness goals, consistency is one of the most important elements. Your muscles don’t magically grow and the weight doesn’t disappear if you don’t put the work in. Now, there are obligations or certain events that occasionally prevent you from going to the gym, which is completely normal. Travel happens to be one thing that can interfere with your workout progress. Fortunately, there are easy ways to break a sweat during your travels without ever needing to enter a gym. 

Travel is one of those things that takes the wind out of your fitness sails. At the same time, travel is necessary, as it helps you see the world and better connect with other cultures. Gaining a worldly perspective is sometimes more important than your muscle gains! Exercise is about more than your physical fitness, because it can help you clear your head and lower stress levels. Since traveling can induce a lot of stress and tension in the body, consider experimenting with the following exercises that don’t require equipment. 

One-Arm Luggage Rows

Looking to engage your lats while vacationing without a gym or a pull-up bar? Use your backpack or carry-on as a weight and do some rows! Widen your stance so that your feet are about three feet apart. Point both of your feet to the left as you shift your body to face the left. Bend your left knee slightly and keep your right leg straight. Place your left hand just above your left knee for stability and make sure your torso is squared up over the left leg. With your right hand, grab your backpack or luggage and lift, engaging your right lat as you guide it back in a rowing motion. Once your right elbow is just beyond your back, return the bag to the ground. Complete 10-12 reps and then switch sides, completing a total of 3 sets. 

Planks

As one of the most straightforward exercises that targets multiple muscle groups, planks should definitely belong to your travel fitness routine. Start on your hands and knees in a tabletop position, stacking your shoulders directly over your wrists and your hips directly over your knees. Step your feet back and come into a high plank. Engage your core and make sure that you don’t round your back or sag your body. Now, you can remain in a high plank, or you drop down to your forearms to intensify the plank. Hold the plank for 30-60 seconds and then rest for 30-60 seconds. Complete three to five times. 

Tricep Dips

As long as you have a chair, bench, or bed frame that has an edge where you can comfortably put your hands, you can do tricep dips. Maybe you see a bench while walking down a cobblestone street in Spain. There’s an opportunity to do some tricep dips! Sit on the edge of the bench or chair with your hands gripping the edge on either side of you. Extend your legs out in front of you hip-distance apart with your heels touching the ground. Press into the palms of your hands to push up gently and slide forward just enough so that your back clears the edge when you dip. Lower yourself until your elbows are bent between 45-90 degrees and then push back up, engaging your triceps and pectorals. Complete three sets of 10-12 reps. 

Lunges

Lunges come in handy during your travels. They get you moving and help to increase your heart rate, all the while promoting circulation. Begin by standing tall with your feet hip-distance apart. Engage your core and take a big step forward with your right leg, shifting your weight forward so that your heel hits the floor first. Keep your back straight and lower your body until the right thigh is parallel to the floor. Be mindful to not let your right extend beyond your right toes. Engage your glutes and press through the right heel to return to the starting position. Repeat on the left leg and continue alternating for 30 seconds. Complete three 30-second reps, resting for one minute between each set. 

Luggage Sumo Squats

Regular bodyweight squats are great, but if you want to up the ante, get down with these luggage sumo squats. Stand up straight with your feet about one foot wider than shoulder-width apart. Make sure your weighted bag is between your legs. Keep your weight in your heels and slowly squat down without leaning forward. Grab your bag, engage your glutes, and drive through your heels to return to the starting position. Continue repeating the motion, gently tapping the luggage on the ground at the bottom of each squat. Complete three sets of 10-12 reps, with or without your luggage as a weight.  

These are five great exercises that can help you keep your body tone during your travels. Other notable movements include leg lifts, crunches, glute bridges, jumping jacks, push-ups, and wall sits. 

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