5 ways to beat post-Thanksgiving bloat while traveling
Tis' the season for traveling. We all know that making it from A to B can be frustrating, but you should also keep in mind that traveling can do damage to our bodies.
With long flights & car rides, there is a risk of ailments like deep-vein thrombosis and general aches and pains. There are also injuries from lifting heavy objects — and luggage fits into that category.
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If you are going to stand in an airport and wait or spend a long stretch of time in a car, turn it into an exercise session. Here's how to beat the post-Thanksgiving body blues in various situations you may encounter while on the road.
Put down those heavy bags
Be smart and put down heavy items. When security lines move, turn it into an opportunity to squat to lift the weight to move, or a straight leg move to slide your items forward and exercise the hip musculature. Your future is prolonged sitting, so why not work out your muscles before you are stuck in your airplane seat?
Mind your posture
Correct your posture, pull your abdominals in and stand equally on both feet, contracting the quads. I see people standing with their backpack or bag on one shoulder, and their hip jutting out to the side as they bear all of that weight on one side of the body. It's not great for the low back or the shoulder girdle because you are compressing one side of the body. People also slouch as they wait so again, stand upright and use your own musculature to hold yourself erect.
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Exercise in place
Movement helps with circulation. It forces you to contract and relax your muscles so that any fluids do not get stagnant and gives you a little exercise at the same time.
Seated exercises like ankle circles/pumps, knee extension (straightening the knees), and glute squeezes can help pump the muscles and give them a little workout at the same time. If you hold them for at least 10 seconds, you'll really get the mini-workout component.
6 universal etiquette tips for anyone who exercises while traveling
You can also do upper body stretches in your seat. To work your triceps, bring the arm overhead, bend the elbow and then pull the elbow to the side. For the back of the shoulder, bring the arm across the body and pull it with the other arm. Work the abdominals by reaching both arms straight overhead and stretch up and back. Any sort of movement is better than none so these are easy to do without infringing on your seatmate's space.
When driving for long periods, set the car on cruise control and do some toe curls/splay stretching, ankle pumps/circles, glute squeezes, and abdominal bracing. However, use caution as attention should be paid to driving and not the exercises.
Walk it off
Getting up and walking around the airport or plane is a smart move as sitting for prolonged periods is not great for the back. This allows you to move and get a stretch in the legs. You can stretch the quads (bend the foot back to the butt) and the calves (stand one foot in front of the other to feel the stretch in the back of the lower leg) while you are waiting for your flight or the plane bathroom.
Just like with sitting at a computer, it is recommended to stop and get out of the car or walk around the plane every hour. Do 10 backward bends by placing hands on the hips and move the head and shoulders backward behind the pelvis to counteract poor sitting posture.
Stretch out
Try not to sit with your legs tucked under you or up on the seat. It squishes the soft tissue in the knee/hip area and shortens the muscles. When you unfold, you will feel very stiff from positioning that way for a long period of time. It can also compress the blood vessels and nerve so that you get pins/needles/tingling that is uncomfortable.
Anytime you can position the body into a good upright position it's great because nearly everyone sits with poor posture. Isometric holds (static contraction with long hold times) allow for people to pump the muscles without needing much space. It brings energy into an area that is otherwise dormant from prolonged posturing. It also kills time during your travel!
Dr. Karena Wu is a physical therapist and owner of ActiveCare Physical Therapy in NYC & India.
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| 4X | Earn 4X Membership Rewards® points per dollar spent on purchases at restaurants worldwide, on up to $50,000 in purchases per calendar year, then 1X points for the rest of the year. |
| 4X | Earn 4X Membership Rewards® points per dollar spent at US supermarkets, on up to $25,000 in purchases per calendar year, then 1X points for the rest of the year. |
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There’s a lot to love about the Amex Gold. It’s a fan favorite thanks to its fantastic bonus-earning rates at restaurants worldwide and at U.S. supermarkets. If you’re hitting the skies soon, you’ll also earn bonus Membership Rewards points on travel. Paired with up to $120 in Uber Cash annually (for U.S. Uber rides or Uber Eats orders, card must be added to Uber app and you can redeem with any Amex card), up to $120 in annual dining statement credits to be used with eligible partners, an up to $84 Dunkin’ credit each year at U.S. Dunkin Donuts and an up to $100 Resy credit annually, there’s no reason that foodies shouldn’t add the Amex Gold to their wallet. These benefits alone are worth more than $400, which offsets the $325 annual fee on the Amex Gold card. Enrollment is required for select benefits.Pros
- 4 points per dollar spent on dining at restaurants worldwide and U.S. supermarkets (on the first $50,000 in purchases per calendar year; then 1 point per dollar spent thereafter and $25,000 in purchases per calendar year; then 1 point per dollar spent thereafter, respectively)
- 3 points per dollar spent on flights booked directly with the airline or with amextravel.com
- Packed with credits foodies will enjoy
- Solid welcome bonus
Cons
- Not as useful for those living outside the U.S.
- Some may have trouble using Uber and other dining credits
- You may be eligible for as high as 100,000 Membership Rewards® Points after you spend $6,000 in eligible purchases on your new Card in your first 6 months of Card Membership. Welcome offers vary and you may not be eligible for an offer. Apply to know if you’re approved and find out your exact welcome offer amount – all with no credit score impact. If you’re approved and choose to accept the Card, your score may be impacted.
- Earn 4X Membership Rewards® points per dollar spent on purchases at restaurants worldwide, on up to $50,000 in purchases per calendar year, then 1X points for the rest of the year.
- Earn 4X Membership Rewards® points per dollar spent at US supermarkets, on up to $25,000 in purchases per calendar year, then 1X points for the rest of the year.
- Earn 3X Membership Rewards® points per dollar spent on flights booked directly with airlines or on AmexTravel.com.
- Earn 2X Membership Rewards® points per dollar spent on prepaid hotels and other eligible purchases booked on AmexTravel.com.
- Earn 1X Membership Rewards® point per dollar spent on all other eligible purchases.
- $120 Uber Cash on Gold: Add your Gold Card to your Uber account and get $10 in Uber Cash each month to use on orders and rides in the U.S. when you select an American Express Card for your transaction. That’s up to $120 Uber Cash annually. Plus, after using your Uber Cash, use your Card to earn 4X Membership Rewards® points for Uber Eats purchases made with restaurants or U.S. supermarkets. Point caps and terms apply.
- $84 Dunkin' Credit: With the $84 Dunkin' Credit, you can earn up to $7 in monthly statement credits after you enroll and pay with the American Express® Gold Card at U.S. Dunkin' locations. Enrollment is required to receive this benefit.
- $100 Resy Credit: Get up to $100 in statement credits each calendar year after you pay with the American Express® Gold Card to dine at U.S. Resy restaurants or make other eligible Resy purchases. That's up to $50 in statement credits semi-annually. Enrollment required.
- $120 Dining Credit: Satisfy your cravings, sweet or savory, with the $120 Dining Credit. Earn up to $10 in statement credits monthly when you pay with the American Express® Gold Card at Grubhub, The Cheesecake Factory, Goldbelly, Wine.com, and Five Guys. Enrollment required.
- Explore over 1,000 upscale hotels worldwide with The Hotel Collection and receive a $100 credit towards eligible charges* with every booking of two nights or more through AmexTravel.com. *Eligible charges vary by property.
- No Foreign Transaction Fees.
- Annual Fee is $325.
- Terms Apply.