We’re wrapping up our travel fitness series with exercise physiologist and “How to Travel Fit” author, Tracy Benham. You’re going to want to bookmark this blog as your comprehensive source for managing your health and maintaining your fitness regimen while traveling.  You can find all the apps listed on iTunes and or Android Market — have fun!

travel apps for fitness

At the airport, but don’t have a clue about healthy meal choices?  Check out Fly Smart and Gate Guru Apps, they’ll point you in the right direction when you’re on the fly.

Not sure how much you are really eating…Here’s an app that can help you break it down – by taking snapshots!

Meal Snap: $0.99 (iPhone, Android)
Meal Snap lets you take pictures of everything you eat and gives you an idea of the nutritional breakdown.

Vegan & Vegetarian
VegOut: $2.99 (iPhone, Android)
Happy Cow.net, an online community, helps travelers and people find vegetarian, vegan and healthy food choices in over 90 countries.

Veggie Passport: $0.99 (iPhone, Android, Blackberry)
When traveling abroad, people who are vegetarians and vegan need to communicate their specific needs to service providers, and there are often language barriers. Veggie Passport helps you express your veggie lifestyle in 33 languages.

When you’re serious about pursuing a fitness regime while traveling, technology offers a lot to help you keep up. Here are some of my favorite sources. Continue reading →

Expert Flyer Hot Topics – Where the Rubber Meets the Runway

We’re back with part 3 of our 4-part Travel Fitness series, courtesy of “How to Travel Fit” author, Tracy Benham.  Our last installment offered cures for what ails you up in the air, this post is going to arm you with tips to put jet lag to rest:

• In general, the more time zones you cross, the more you will be affected.
• Accommodate for your destination by sleeping and eating an hour earlier or later pre-flight.
• In-flight sleep medication works for some people, and if you do use it, plan on sleeping for 8-12 hours if you have to drive later.
• Eat smaller meals and get on local time immediately post-flight.

Air travel can disrupt your Circadian rhythms, leading to jet lag for even the most seasoned business traveler.  Our bodies take in everyday cues, such as sunlight, meal patterns and regular activities, which regulate and maintain our Circadian rhythm. When you cross multiple time zones, it disrupts those cues, and then your internal clock and actual external time are no longer in sync. Continue reading →

Expert Flyer Hot Topics – Where the Rubber Meets the Runway

Welcome back to our travel series with exercise physiologist and author of How to Travel Fit, Tracy Benham.  In part one of the series we learned ways to minimize your pre-flight stress. In this second installment, Tracy offers tons of valuable tips for relieving in-flight stresses, so when you arrive at your destination, your mood and frame of mind will be optimized for work and fun!

In-Flight Stress

First off, I want you to know that I love almost everything about air travel, but there are some pesky hiccups that we all have to deal with.  So, I like to add humor to the travel mix whenever I can.  My best suggestion is to bookmark your favorite humor sites, like The Onion or Dave Barry — afterall, laughter is the best medicine.  Okay, now for some tips:

Dry Air
The Air Transportation Association estimates that the air cabin has an average of about 20% humidity. Most homes have a comfortable 40% to 60% level of humidity. The Sahara Desert has about 25%. Low-humidity environments increase your risk of catching a cold or a respiratory virus. Without humidity, your body can’t trap germs trying to enter your body. Saline spray is a good option to help deal with the low humidity associated with air travel. It also helps prevent nose bleeds, which are more common in environments with low levels of humidity. Other difficulties associated with low humidity are dry or itchy skin, nose and throat irritations and dry eyes.

Travel Fit Tip: Contact wearers should wear glasses or take out their contacts while flying. If dry eyes are a problem, use a lubricating solution.

Water, Water, Water
To avoid dehydration, drink water, fruit juice and non-carbonated beverages during your trip. Make water your 1st beverage of choice before, during and after your flight.

Every time the cart comes by, ask for water, even if you are ordering something else as well. Alcohol is very dehydrating, since it speeds up fluid loss, so I suggest avoiding it or make an absolute limit of 1. Limit or skip having carbonated beverages. Some people notice slight differences in their digestive system, due to barometric pressure changes.

Buy a bottle of water or fill the one you brought with you after you go through the security line. Take sips from it throughout your entire flight. The basic recommendation of 8 glasses of 8 ounces of water should be considered a minimum. I recommend 8 ounces for every hour you’re in the air. This may be hard to do on long flights, but it’s a reference to remember. Never drink water from the bathroom sink.

Get In Motion
Make sure your feet are comfortable. This means getting up as much as possible, aim for once an hour. Or at least wiggle around and do a few stretches in your seat. If you’re self conscious and think random strolls appear strange, pretend you have to go to the bathroom.

Low Pressure
Most airlines have cabin pressure at about 5,000-8,000 feet above sea level. For most healthy people, this isn’t a big deal, but if you have respiratory problems, it’s best to ask your physician for guidelines before flying. Continue reading →

Expert Flyer Hot Topics – Where the Rubber Meets the Runway

We’re really pumped about our January Hot Topics feature, because we have the esteemed exercise physiologist and author of How to Travel Fit, Tracy Benham, to take us by the hand as we learn how to fly fit, avoid jet lag and utilize the best travel apps for staying fit and healthy.  So, get your water bottle and sweats, we’re kicking off part one of our four-part travel fitness series!

Tracy Benham, MS, Exercise Physiologist and author of "How to Travel Fit"

What’s the best way to “fly fit” and beat the stress associated with travel?

Even when you’re just in the planning stages of your trip, pre-flight stress can start — You’ve got to search for the best trip deals, outline your itinerary, finish up last-minute work and pack. Add that to arranging pet care and getting your family ready to travel, and you’re stressed before you even leave the house.

On the day of your trip, psychological stress hits a high point, as you bolt out the door, rush to the airport, find parking, go through check-in, locate and dash through security.  The emotional and physical trauma of simply making it on the plane is enough to require tranquilizers!  Oh, and if you’re traveling internationally there are even more checkpoints to contend with.  And, getting to a gate can be quite a distance.  If you’re running late, there’s an unplanned cardiovascular workout coming your way as you scurry to the boarding area.

Stressed already?

Here are some practical tips:

• Don’t try to do 25 things the day you get on the plane! Have a plan and leave an extra 30-60 minutes open for unexpected incidences

• Pack the night before, and bring small, healthy snacks like nuts and an apple, so you have something available if you get hungry

• Do the pocket check before you leave for the airport. Empty or get rid of all unnecessary items. Do not be that person who has to check ten pockets, three times before you walk through the scanner. All these little to-do’s add up to making things a lot easier to get on the plane

• Put your passport in a place that is easily accessible

• Take your belt and shoes off before you get to the scanner.  Wear socks, so you can easily take off your shoes at the security line. The floors and carpets are gross! Limit your risk of fungus, warts and staph

• Seal and bag your liquids beforehand.

The more fit you are, the better you can deal with the stresses that come with traveling. By following an effective health an fitness plan at home, you will be ready to deal with and adapt more quickly, to travel stress.

Tune in next week for part 2 of our 4-part series, when we offer remedies for in-flight physical stressers, like what to do about dehydration, blocked ears and air sickness.