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The best tips to recover from a long flight

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No matter how much you love seeing family across the country on vacation, travel can be exhausting. The past few days have been especially stressful for passengers in the Southwest, where thousands of flights have been canceled and stranded.

When traveling, “the body experiences two types of stress: physical stress and psychological stress,” says Tim Roberts, Therabody’s vice president of science and innovation. We struggle with uncomfortable seats, reschedule flights, and sit in traffic.

Our bodies are not kind to sitting still for hours. Or at least my body wasn’t after her six and a half hour run on I-95 during our Christmas trip from DC to New York.

Usually what makes me feel better is a scalding shower, a hot meal, and a jog if I have ambitions. We asked travel and wellness experts for their best advice for easing the strain of a long travel day.

hydrated, hydrated, hydrated

Traveling, especially by air, can lead to dehydration. “A standard plane is as dry as the Atacama desert and has oxygen in mountains 8,000 feet,” said Jonathan Alder, owner of luxury travel company Jonathan’s Travels. says.

To combat this, start hydrating before, during, and after your trip.

If you’re on an airplane, drink at least 12 ounces of water every hour, recommends Jordan Crofton, Well’s nurse and director of patient health. She also adds electrolytes to the water.

What are you please do not Drinks count too. Neha Deol, a nutritionist at I am Health, says travelers should avoid caffeinated beverages such as soda, alcohol and coffee. Not only can alcohol cause dehydration, it can also disrupt your sleep schedule, says Kelly Starrett, a physical therapist and co-founder of Ready State.

If you need a boost of energy, green tea is great, says Deol. Less dehydration.

Similarly, physician and author Fred Pescatore tells us to avoid salty and sugary foods.

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Stay engaged if you’re not napping

Boredom is the root cause of travel fatigue, says mindfulness instructor Linda Price. Lack of exercise and mental stimulation is exhausting, like long waits on a trip.

Price recommends listening to music, audiobooks, and podcasts while driving or reading, and doing crossword puzzles, word searches, and Sudoku while on the plane.

With a 17-hour flight to the US, Air New Zealand staff are no strangers to long journeys. In addition to staying hydrated, airline spokesperson Leanne Geraghty says in-flight exercise is vital to travel health.

If you’re looking for inspiration for some in-flight exercises, following these tips on my trip abroad this year made landing a lot less painful.

Road trippers should take regular breaks to stretch their legs, says Deol. One of her favorite stretches is to balance on one leg while pulling her other knee to her chest before switching her sides. (Bonus her points if she can get up to the ball of her standing leg.) Repeat three to four times, focusing on deep breathing to lower her heart rate and improve circulation.

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After hours of sitting, moving your body is a great way to unwind. Starrett tells clients to treat their first day on the ground as an active recovery day. Let her keep it light with activities like stretching and walking.

James Thornton, CEO of Intrepid Travel, sees similar results in running. “This is the best way to release energy from being programmed into a new time zone and being on a plane,” he said.

I love jogging, but I also love trying out the local gyms and workouts. Whether you’re working up a sweat at a Muay Thai class in Bangkok or trying out a gym in Marrakech, getting to know new places and feeling like a new person. It was a way to feel

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When you’re out and about, try to be grounded (barefoot outside). Deol says walking barefoot on sand or grass can reduce inflammation and make you feel energized.

Sebastien Maingorde, regional manager of Le Barthelemy Hotel and Spa in the French West Indies, says simply being outside is ideal for clearing your mind after being trapped on a plane. increase. He tells his guests to take a walk or swim to rejuvenate.

Replenish your energy with something satisfying and healthy

Especially if you’re traveling with family, Thornton makes it a priority to find a good local meal as soon as you land. and looking for great pasta and gelato,” he said.

But don’t forget fruits and vegetables. Janice Johnston, chief medical officer at Redirect Health, encourages travelers to prioritize eating vitamin-rich foods while traveling to boost energy levels.

“I love to take a nap,” said Kristal Hicks of Top Tier Travel Group, after a serious time zone change. Hicks said even people who can sleep on a plane feel more rested because a proper nap in bed stretches them out. Experts also suggest looking for the right light at the right time and extending your circadian rhythm to combat jet lag.

For the best nap (and sleep later), Benoit Ugeux, Chief Operations Officer at Custom Jet Charters, says to pack a pillow from home.

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After a long day of travel, a shower is the only way to rejuvenate. So does Roberts. “Even if you don’t have much time between your trip and your plans for the rest of the day, take a shower,” he said.

Intrepid souls can follow Crofton’s tips to uplift your mood with cold therapy, a cold water soak or 30-second cold shower.

Are you in a hurry? Andreas Magnus, general manager of his Engelberg resort at Kempinski Palace in Switzerland, recommends Steam in his bath to moisturize skin and open airways. He prepares a bowl of hot water, leans his face against the bowl, and covers his head with a towel. (Add Himalayan rock salt and eucalyptus oil, if desired.)

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Your body was slumped in an uncomfortable chair for hours. Eliminate knots, aches and pains with a professional massage.

Vincent Parineau, general manager of France’s Royal Champagne Hotel & Spa, says his first choice was a Balinese massage. We recommend a combination of deep tissue techniques and gentle stretching, or a general back and shoulder massage that focuses on back pain and circulation. Find a more affordable reflexology massage business.

Alternatively, you can massage yourself. Starrett has athlete clients travel with Hyperice Hypersphere or Hypervolt Go 2 to reach out to their organizations. Of course, Roberts’ choice is her Therabody massager.

Most Elite Recovery Moves: Don’t rush back to your normal routine. We want to make the most of our travels, but we appreciate you sacrificing a vacation day to catch up before real life resumes.

“Even on a relaxing vacation, stepping out of your comfort zone for a few days can leave many people exhausted. At least for me,” writes Rachel Orr. “Think of it as a little staycation at the end of your vacation.”

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