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  • One Healthy Change a Month: Walking outside 30 minutes a day
    to have the mountains of Montana as their walking scenery but that s no excuse not to go walking outside If you live in a city find the nearest park public green space or at least a street with a few trees Here s how your body will benefit At Real Age Dr Oz and Dr Roizen write about the healthy benefits of walking Did you know that a regular walking program fends off heart attacks and strokes Have you considered combining mediation with walking In an article for Huffington Post Dr Andrew Weil offers advice on Breathwalking A helpful video demonstrates the process I d really like to learn how to do this In an interview at Midlife Matters Carolyn Scott Kortge author of Healing Walks for Hard Times talks about the meditative benefit of walking with writer Sheryl Kraft Korge also recommends breaking your 30 minute walk into 10 minutes sessions if lack of time is a factor And at ShareCare Dr Oz quotes a Japanese study that found surrounding yourself with natural beauty can actually increase immune function The Japanese call it forest bathing So how do we fit this new daily routine of walking outside into our travel itineraries I have a few ideas for you At your destination plan to get up 30 minutes early to walk outdoors On road trips schedule 10 minute walking breaks for every 90 minutes you spend in the car Click for more healthy road trip ideas Travel to a destination that s known for natural beauty then make sure that you take a daily walk Research city parks and greenways before you leave home especially when visiting a metropolitan area like New York City This Travel Leisure article lists America s Most Popular City Parks Another option is to

    Original URL path: http://myitchytravelfeet.com/2013/05/11/walking-outside-healthy-change-month/ (2016-04-26)
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  • One Healthy Change a Month: Breathe Deeply
    techniques make us more susceptible to back pain If correct breathing techniques will help me with my back pain that surgery I had this winter didn t completely do the trick I m all for learning to breathe deeply and correctly Why aren t we breathing deeply much of the time It s all that sitting I ll raise my hand here Working in front of a computer hour after hour has caused me to become a shallow breather What can we do about it Schedule breathing breaks Use a reminder alarm on your smartphone or computer to take a break and breathe deeply If you have an iPhone it s as simple as saying Siri schedule a breathing break please I m going to start out with 2 in the morning and another 2 breathing breaks in the afternoon What about you This video from The Energy Project should help get us started What does breathing deeply have to do with travel In a My Itchy Travel Feet guest article about Keeping Travel Oopmh When You Travel Health Coach Nora Lynch says that taking a few deep relaxed breaths will recharge your battery and is also good for alleviating travel stress And if you re traveling to a high altitude destination strengthening your lungs with deep breathing exercises is a good way to prepare Those strengthened lungs will help you combat altitude sickness Are you taking a hiking trip this summer Prepare your body with an at home walking and hiking regime But you ll also need to practice deep breathing as well It s how I prepared for our Road Scholar hiking program in Glacier National Park I walked up and down a local hill practicing breathing exercises It worked I hiked 30 miles in one week at

    Original URL path: http://myitchytravelfeet.com/2013/06/05/breathe-deeply-heatlhy-change-month/ (2016-04-26)
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  • Travelers, relieve lower back pain with this simple tip
    kind kids take to the beach I use the 12 inch version Put a very small amount of air in the ball once you re in flight the pressure change will increase the pressure in the ball so you don t need much air Place the ball in the small of your back Increase or decrease the amount of air to your comfort level About every thirty minutes move the ball either up or down an inch or two While in flight periodically move side to side forward and back for about a minute kind of a small rocking motion of your trunk on the ball When you re done with the flight deflate the ball and store for later use Why This Works You may have heard using a lumbar support is a good thing for people with back trouble The small amount of air in the ball supports your lower back and this simple beach ball is one of the best lumbar supports around because it s adjustable Not everyone has the same curve in their lower back Some have more some have less So a typical lumbar support that is solid and has fixed dimensions may or may not be comfortable to you With the beach ball you can add more air if needed or let some out to get a custom lumbar support Because the beach ball is filled with air it allows you to move in your chair which in turn moves your spine just enough to keep it from getting stiff President Kennedy used a rocking chair in the Oval Office to help ease his back pain and keep him from getting stiff It was the subtle movement of the spine induced by the rocking that did the trick You re doing the same

    Original URL path: http://myitchytravelfeet.com/2013/06/25/lower-back-pain-solutions/ (2016-04-26)
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  • One Healthy Change a Month: Strength Training
    to a gym is a requirement for strength training Not so although receiving instruction from a personal trainer on proper technique is always a good idea Follow your doctor s advice on whether strength training is right for you Since Alan and I live miles from a gym we strength train at home I use a set of Adjustable Dumbbells while Alan prefers a stationary weight machine Still intimated by the idea of strength training Mayo Clinic offers a series of free videos that will get you started I like that the videos offer four strength training options including using your body weight Resistance Bands free weights and machines Performing weight training in front of a mirror is also a good idea for keeping an eye out on proper form Taking a road trip Don t leave your strength at home Resistance bands are easy to pack and use during your travels plus body weight exercises don t require any equipment Here s another bonus strength training provides for boomer travelers lifting that carryon into the overhead bin just got a whole lot easier And do you want to have more stamina for walking tours or hiking trips Strength training helps Last year before the Glacier National Park hiking program that Alan and I took with Road Scholar I worked on leg strength by using a weight machine and walking hills which made hiking 30 miles in one week a doable and enjoyable experience Do you have any strength training tips to add to our list Join the conversation at the My Itchy Travel Feet page on Facebook or send us an email with your comments or questions It s not too late to join our challenge Click One Healthy Change a Month to read more I have included an

    Original URL path: http://myitchytravelfeet.com/2013/07/22/strength-training-healthy-change-month/ (2016-04-26)
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  • One Healthy Change: Get up and move
    re doing it all wrong folks Sitting at the computer Set a timer cell phones have timers for one hour then take a movement break Move your laptop to the kitchen counter and work standing up to change things around Watching TV or a movie Move around on a Fitness Ball every 30 minutes or so Do stretches abdominal exercises or pushups during the commercials Make it a challenge to see how many crunches or pushups you can do until the program comes back on Wear a Fitbit Flex Wireless Activity Wristband to track your activity during the day I m definitely buying one of these On the road in the air or on the ship There s no excuse for staying sedentary while traveling All it takes is planning a strategy before leaving home After 90 minutes in the car stop to stretch and move It will take longer to arrive at your destination but your body will thank you Bring a pedometer or use the FitBit mentioned above to count your steps 10 000 steps a day is considered healthy according to Shape Up America Walk for 15 to 20 minutes after every meal stop before getting back in the car Build in active days on a long road trip Do it yourself bring an exercise DVD I m a big fan of Zumba Fitness DVD s or bring along a portable gym like this one from Go Fit On the plane and I find this one so hard to follow on International flights follow the above advice for road trips get up and move every 90 minutes At the very least do feet and leg exercises while in your seat Use the exercise facilities in your hotel or on the ship Take the stairs on cruises rather

    Original URL path: http://myitchytravelfeet.com/2013/08/12/move-one-healthy-change-month/ (2016-04-26)
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  • One Healthy Change: Disconnect
    In an article for Psychology Today Dr Susan Baiali writes about how too much time online makes us moodier lonelier and obsessed According to Baiali s article Dr Andrew Weil turns off all of his devices at 3 p m each afternoon I m not sure that I can follow Dr Weil s practice Could you Tips to Disconnect Each 60 to 90 minutes step away from the computer to take a moving break it will also allow your eyes to rest Set a timer as a reminder Do not bring your smartphone with you Walk outside for 30 to 60 minutes a day The nature break will help clear your mind especially if you do not bring any online devices on the walk Decide on a time each evening to turn off all devices Don t check email Facebook or other online sites after your self imposed cutoff time This one s going to be so hard Do not browse the Internet in bed from your iPad tablet or smartphone Read a book instead Focus on a personal relationship Turn off the online devices and have a conversation with your partner spouse child or parent instead Without any online distractions or TV you ll really pay attention to what they are saying Learn to relax without surfing the Internet watching TV or a movie Schedule a disconnect day for once a week no checking email surfing on the Internet or sneaking in a bit of work Instead reconnect with your spouse or partner go for a hike read a book or enjoy a favorite hobby So here s the One Healthy Change a Month challenge for September choose one of my tips to disconnect from the online world and put it into practice Let me know which one you

    Original URL path: http://myitchytravelfeet.com/2013/09/16/disconnect-one-healthy-change/ (2016-04-26)
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  • One Healthy Change a Month: Using Health Hacks
    with sugar You ll save calories plus reap the medical benefits of cinnamon Dr Andrew Weil includes cinnamon in his anti inflammatory diet pyramid Substitute olive oil for butter and other oils The Mayo Clinic reports on why olive oil is good for your health Eat soup instead of a sandwich for lunch to control weight But you ll need to avoid those creamy soups Reduce portion size by eating off smaller plates You ll trick both your eyes and your stomach Brush teeth immediately after dinner to eliminate the urge for a night time snack Exercise health hacks On busy days divide exercise routines into small segments spread throughout the day It will keep you from feeling squeezed for time And it will break up the amount of time spent sitting at your desk Exchange 30 minutes of seated sofa time with standing stretches while watching your favorite TV show Another option do crunches on an exercise ball when the show is on Turn it up a notch walk at an increased speed to burn more calories Buy a pedometer and compete with the husband or office coworkers on who takes the most steps per day Sneak in exercise by participating in a favorite sport or activity like swimming hula hooping dancing or tennis Fun trumps an obligatory exercise routine any day of the week Healthy travel hacks Take the stairs no elevator or escalators on a cruise Book the most active cruise excursions available Park the car in the farthest corner of the parking lot when stopping for a meal while traveling Do jumping jacks or run in place while fueling the car on road trips Get up early enough to make a peanut butter sandwich on whole wheat bread before leaving on an early morning flight Substitute

    Original URL path: http://myitchytravelfeet.com/2013/10/07/health-hacks/ (2016-04-26)
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  • One Healthy Change: Gratitude
    the tone in the voice the touch on the shoulder We re talking about altruistic love As Alan and I cruise across the Atlantic this quote has truly come to life for us The crew works so hard to make sure that we have a good experience Most greet us by name and a sincere how is your day going You should see the smile on their faces when rather than talking about our day we ask them how theirs has been Eventually we learn about careers spent working on cruise ships and about their families back home It s amazing how the simple act of showing interest in someone begins a connection and increases our own thankfulness With this in mind try these simple ways to make gratitude part of your One Healthy Change a Month Showing Gratitude at Home Write it down Keep a list of the good that happens in your life On rough days read the list as a positive reminder that there are better days to come Say thank you to a spouse or family member It s so easy to take the people we see on a daily basis for granted Look for something that you appreciate in them and say thank you Pay it forward Do a good deed for someone that you don t know This can be on an individual basis or through a volunteer organization Practicing Gratitude on the Road Travel with a thankful attitude Missed flights rude TSA agents disappointing travel experiences don t let the stresses of travel take away your thankfulness When those experiences happen to me I focus on how lucky I am to be healthy enough to travel Okay sometimes Alan has to remind me or I might be the one reminding him But focusing

    Original URL path: http://myitchytravelfeet.com/2013/11/12/one-healthy-change-gratitude/ (2016-04-26)
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