As temperatures get warmer, many of us become more active and go on trips. Whether you plan on swimming, golfing, biking, playing a round of tennis, or you are traveling because you plan to participate in a marathon, bike race, or some kind of adventure travel, you need to prepare your body for more activity. Here are 7 activities that you can do to prepare your body for travel and to prevent injuries.
- Start at your core. Core training can help your body overall. This isn’t necessarily about achieving a six-pack, but also about your back and your pelvic floor. Activities such as yoga, Pilates, and other ab exercises will help strengthen your core as well as help with other issues you may be having including knee pain, hip pain, and incontinence issues.
- Cross train. By exercising different parts of your body in a variety of ways for flexibility and strength, you will be better conditioned and less prone to injuries.
- Work on your balance. Working out on different surfaces and engaging in activities that improve both your static and dynamic balance will help you prevent injuries due to being imbalanced. Activities like standing one leg while working on your upper body, yoga, training on the BOSU ball, and balancing on a foam square can all help you to improve your balance.
- Get your heart pumping. Cardio activities such as Zumba, step aerobics, cycling, and running can help you build endurance and get your heart stronger.
- Engage in some strength training. If you’ve heard of “leg day,” “back day,” “arm day,” etc., then you probably know that strength training involves focusing on major muscle groups. Whether you use your own body weight, kettlebells or dumbbells, bands, or weight machines, strengthening your muscles is another part of improving your overall endurance.
- Heal up. If you have any lingering injuries, this is the time to take care of them. An adventure trip can be ruined by some nagging pain that turns into a major injury. You do not want to push through the pain or minimize an old injury. Seeking the advice of a medical professional like a physical therapist or a chiropractor can give ensure that your trip doesn’t end up in a painful disaster.
- Start doing whatever activity you plan on doing weeks ahead of time. If you’re planning a biking trip, you should start cycling a few times a week. Make sure you know the level of fitness you need to achieve before you embark on your trip. This also requires some mental training, too. You may regularly exercise, but are you really ready to go rock climbing or run that ultramarathon in the mountains? If you’re not sure, ask your tour operator or your sports medical doctor for some guidance.
If you’re looking to get your body in tip-top shape for your upcoming trip, you should look up a reputable El Cajon chiropractor to help you become better aligned.