Yangi retseptlar

Sayohat paytida sog'lom bo'lishning 3 asosiy usuli

Sayohat paytida sog'lom bo'lishning 3 asosiy usuli


We are searching data for your request:

Forums and discussions:
Manuals and reference books:
Data from registers:
Wait the end of the search in all databases.
Upon completion, a link will appear to access the found materials.

2016 yildagi sayohat paqirlari ro'yxatini tekshiryapsizmi? Ushbu maslahatlar yordamida kasallikdan saqlaning

2016 yilda sayohat qilyapsizmi? Dam olish paytida sog'lom bo'lish uchun ushbu maslahatlarni unutmang.

Yangi yil yaqinlashmoqda, demak, sayohat paqirlari ro'yxatini tuzish vaqti keldi. Janubiy Amerikadan G'arbiy Evropaga, Hind okeanidagi orollarga boradigan joylar kutib turibdi, lekin siz bilan Maldiv orollari o'rtasidagi baxt - uzoq xalqaro parvoz. Siz orzu qilgan ta'tilga borayotganda kasal bo'lishni xohlamaysiz, shuning uchun dam olish paytida va undan oldin bu maslahatlarni yodda saqlang.

Tayyor va tayyor holda keling.

Yuk tashish paytida zarur bo'lgan narsalarga ega bo'lishingizga ishonch hosil qiling: bintlar, burun spreyi (quruq burunning yuqumli mikroblarga qarshi kurashish qobiliyatini oshirish uchun), engil ro'mol yoki adyol, dezinfektsiyalovchi salfetkalar va kamida 50 foiz spirtli qo'llarni tozalash vositasi. Siz hamma narsaga tayyor bo'lasiz.

Jamoat transportida joyingizni tayyorlang.

Siz ozgina parvarish qiladigan ko'rinishingiz mumkin, lekin sizning immunitetingiz o'z samarasini beradi. Ko'p samolyot va poezdlar ekipaji mehmonlar orasidagi o'rindiqlarni dezinfeksiya qilishga vaqt topa olmaydi, shuning uchun siz o'tirishdan oldin yukingiz bilan to'la yukxalta, qo'ltiq tayoqchalari, minigarnituralar, raqamli ekranlar, laganda stolini va oynani arting. panjurlar.

Safar oldidan immunitet tizimini mustahkamlang.

O'simlik qo'shimchalari, paydo bo'lgan-C kabi chora-tadbirlar va probiyotiklar-muhim safar oldidan yaxshi g'oyalar. Qaysi variantlar siz uchun to'g'ri ekanligi haqida bir oz tadqiqot o'tkazing yoki shifokor bilan maslahatlashing, chunki sog'lik haqida oldindan o'ylash o'z samarasini beradi.


Yo'l safarida sog'lom bo'lishning 13 aqlli usuli

Bir nechta do'stlar, chang bosgan mashina va ochiq yo'ldan ko'ra ko'proq & ldquofreedom & rdquo va & ldquosummer & rdquo qichqiradigan narsa bormi? 19 -asr oxirida avtomobil ixtiro qilinganidan beri sayohat Amerika pop musiqasi, adabiyoti va filmlarida abadiylashdi. Biroq, ko'pincha, sayohatlar nosog'lom yo'l taomlari (qovurilgan piyoz, har kim?), Oyoqlari tor va quyosh yonib ketgan burunlar bilan yonma-yon o'tadi. Bu yozda sayohatni qiziqarli, ko'ngilochar, xavfsiz va mdash eng yaxshisi sog'lom qilish uchun ushbu maslahatlarni sinab ko'ring.

Yo'lda & Sizning harakat rejangizni mdash

1. Aqlli atirlar olib keling.
Sovutgichni muz yoki salqin paketlar bilan to'ldiring va ko'p miqdordagi to'yimli, yengil atıştırmalıklar bilan to'ldiring, shakarsiz yogurt stakanlari (mega-dozali shakardan saqlanish uchun oddiy yoki yunoncha tanlang), tor pishloq, yangi meva, uy qurilishi granolasi. barlar, kesilgan sabzavotlar va gumus, sog'lom izlar aralashmasi (xavfli hududlardan tashqarida qolish uchun bo'laklarni kuzatib boring), tuzsiz yong'oqlar, quritilgan dengiz o'tlari yoki konservasiz go'shtli sersuv.

2. Suvni tanlang.
Qayta foydalanish mumkin bo'lgan bir nechta suv idishlarini olib keling va har to'xtash joyida to'ldiring. Agar kechayu kunduzda muzlatgich bo'lsa, shisha muzlatgichli H20 uchun kun bo'yi uxlab yotganingizda. Soda va qaymoqli, shirin qahvali ichimliklardan saqlaning, ular keraksiz shakar va yog'larni to'playdi va (agar kofein bo'lsa) suvsizlanishga yordam beradi.

3. Oyoqlaringizni (va elkangizni va bo'yni) cho'zing.
Mashinadan tushish uchun tez -tez to'xtab turing (kuniga kamida bir necha marta), atrofda harakatlaning va bir nechta mashqlar bajaring. Kestirib, bel, elkalar va bo'yin fleksorlari, o'tirish va mashg'ulot LBP o'rtasidagi g'ildirak assotsiatsiyasida bir necha soatdan keyin keskinlashadi. Lis AM, Black KM, Korn H, Nordin M. Kasbiy va sanoat ortopediya markazi, Nyu -York, Nyu -York, AQSh. Evropa orqa miya jurnali. 2007 yil 16-fevral (2): 283-98. . Agar yo'l milliy bog 'yoki boshqa sayohatlar bo'ylab o'tadigan bo'lsa, o'rmonda qisqa yurish uchun vaqti -vaqti bilan pit -stop qilishni o'ylab ko'ring.

4. SPFni unutmang.
Bu erda hech qanday yuk mashinasi yonmaydi! Shisha va derazalar xatolarni mashinadan saqlay oladi, lekin ular terimizni quyoshdan to'liq himoya qilmaydi. Terining xavfsizligini ta'minlash uchun vaqti -vaqti bilan SPF 30 yoki undan yuqori keng spektrli spatula.

5. Sovrinni kuzatib boring.
Ko'zni quyoshdan himoya qilish uchun quyoshdan saqlaydigan ko'zoynaklarning yaxshi to'plami zarur. Quyoshning haddan tashqari ta'sirlanishi ko'rish qobiliyatiga putur etkazadi va hatto ko'z saratonining ayrim turlariga olib kelishi mumkin. Och rang ko'zlar odatda nurga sezgirroq bo'ladi, shuning uchun ko'k, yashil yoki kulrang ko'zli bolalar va qizlar qizlarni quyoshdan himoya qilish uchun alohida e'tibor berishlari kerak. UVA, UVB va HEV nurlaridan himoya qiluvchi yuqori sifatli sunniesni olib keling. Polarizatsiyalangan juftlik porlashni kamaytirishga yordam beradi, bu esa haydashni xavfsiz va yoqimli qiladi.

6. BYO sport zali.
Yugurish yo'lakchasi yo'qmi? Muammo yo'q. Krossovkalarni, sport kiyimlarini va qarshilik mashqlari yoki yoga to'shagi kabi kichik mashq uskunalarini to'plang, shunda har qanday tez cho'zilish tanaffusini mini-mashg'ulotga aylantiradi. Boshqa sayohatchilar sekin harakatlanayotganda, mehmonxona xonalari yoki ertalab ko'p vaznli mashg'ulotlarni chop eting (yoki smartfonda saqlang).

7. Mukammal pozitsiyani mashq qiling.
Ayniqsa, bir kundan ko'proq haydashda, haydovchi va yo'lovchilar o'rindig'ida qulaylik zarur. Avtomobil o'rindig'ini iloji boricha qulay (va ergonomik jihatdan to'g'ri) qilish uchun o'rindiqni sozlang va yostiq va qo'ltiq tayanchlarini olib keling. Yelkalarni burish, bo'ynini cho'zish va holatini to'g'rilash uchun baland o'tiring va tez -tez tanaffus qiling.

8. Rulda shug'ullaning.
Yig'inganga o'xshab o'tirma! Bu deyarli bir soat davom etadigan kardio-bayram emas, lekin hatto tirbandlikda o'tirganingizda ham, qorin bo'shlig'ini so'rib, mushaklar ishlashini ta'minlash uchun glutlarni qisib qo'yishingiz mumkin.

9. Ovqatni oqilona tanlang.
Haqiqiy, issiq ovqat uchun hankingdan oldin, odam eyishi mumkin bo'lgan juda ko'p sabzi tayoqchalari bor. Fast tamaddi qilishga, yoqilg'i quyish shoxobchalari bozorlariga qadar, yo'l taomlari nosog'lom. Engilroq ovqat uchun, panjara qilingan narsalarni, ko'katlarni qidiring va yon tomondan sos so'rashdan uyalmang.

10. Yopiq gozeyga boring.
Qisqa cho'ntaklar va qisqa shortilar & ldquoda club va rdquo -da yaxshi ko'rinishi mumkin, lekin ular mashinada soatlab noqulay bo'lishi mumkin. Qon aylanishiga yordam beradigan, chayqalish va qizib ketishning oldini olish uchun yumshoq, engil qatlamlarni tanlang. Siqish paypoqlari xiralashgan ko'rinadi, lekin ular mushaklarning og'rishini oldini oladi (va o'ta og'ir holatlarda, chuqur tomir trombozi, uzoq vaqt o'tirgandan keyin oyoqlarda qon quyqalari paydo bo'lishi), agar siz uzoq vaqt o'tirishni rejalashtirsangiz.

11. Ko'p dam oling.
& LdquoDrowsy haydash & rdquo shunchaki yoqimsiz va rsquos juda xavfli. Har doim yo'lda yangi ko'zni ushlab turish uchun uyquchan yoki boshqa haydovchilarni his qilganingizda yo'ldan chiqing.

12. Miyani faol tuting.
O'pkaning yuqori qismida "bumpin" va "rsquo" pleylisti bo'lmagan holda, qanday sayohat qilish kerak? Ohanglar sayohatni amalga oshiradi, lekin audiokitob yoki podkast sayohatchilar uzoq vaqt qo'shiq aytish uchun juda charchagan vaqtni o'tkazishga yordam beradi. Har kim yangi narsani o'rganadi, miyasini mashq qiladi va biroz yangi bilim yoki qiziqarli hikoya millarni uchib ketishiga olib keladi.

13. Moslashuvchan bo'ling.
Belgilangan muddatga o'tish uchun shoshilmasangiz, qo'shimcha bir yoki ikki kunlik sayohat vaqtini hisobga oling. Shunday qilib, bir necha kilometr uzoqlikdagi yashirin palapartishlikni o'rganishga, ko'plab manzarali yo'llarni olishga va kayfiyatni stresssiz saqlashga ko'p vaqt bor.

Greatist eksperti doktor Fil Peyjga ushbu maqolaning durust bo'limiga yordami uchun alohida rahmat.

Siz hech qachon sayohat qilganmisiz? Yo'lda baxtli va sog'lom bo'lish uchun eng yaxshi maslahat nima? Quyidagi izohlarda baham ko'ring yoki muallifga tvit yozing @SophBreene.


Yo'l safarida sog'lom bo'lishning 13 aqlli usuli

Bir nechta do'stlar, chang bosgan mashina va ochiq yo'ldan ko'ra ko'proq & ldquofreedom & rdquo va & ldquosummer & rdquo qichqiradigan narsa bormi? 19 -asr oxirida avtomobil ixtiro qilinganidan beri sayohat Amerika pop musiqasi, adabiyoti va filmlarida abadiy saqlanib qolgan. Lekin ko'pincha, sayohatlar nosog'lom yo'l taomlari (qovurilgan piyoz, har kimmi?), Oyoqlari tor va quyosh yonib ketgan burunlar bilan yonma-yon o'tadi. Bu yozda sayohatni qiziqarli, ko'ngilochar, xavfsiz va mdash eng yaxshisi sog'lom qilish uchun ushbu maslahatlarni sinab ko'ring.

Yo'lda & Sizning harakat rejangizni mdash

1. Aqlli atirlar olib keling.
Sovutgichni muz yoki salqin paketlar bilan to'ldiring va ko'p miqdordagi to'yimli, oson iste'mol qilinadigan atıştırmalıklar bilan to'ldiring, shakarsiz yogurt stakanlari (mega dozali shakardan saqlanish uchun oddiy yoki yunoncha tanlang), tor pishloq, yangi meva, uy qurilishi granolasi. barlar, kesilgan sabzavotlar va gumus, sog'lom izlar aralashmasi (xavfli hududlardan tashqarida qolish uchun bo'laklarni kuzatib boring), tuzsiz yong'oqlar, quritilgan dengiz o'tlari yoki konservasiz go'shtli sersuv.

2. Suvni tanlang.
Qayta foydalanish mumkin bo'lgan bir nechta suv idishlarini olib keling va har to'xtash joyida to'ldiring. Agar kechayu kunduzda muzlatgich bo'lsa, shisha muzlatgichli H20 uchun kun bo'yi uxlang. Soda va qaymoqli, shirin qahvali ichimliklardan saqlaning, ular keraksiz shakar va yog'larni to'playdi va (agar kofein bo'lsa) suvsizlanishga yordam beradi.

3. Oyoqlaringizni (va elkangiz va bo'yni) cho'zing.
Mashinadan tushish uchun tez -tez to'xtab turing (kuniga kamida bir necha marta), atrofda harakatlaning va bir nechta mashqlarni bajaring. Kestirib, bel, elkalar va bo'yin fleksorlari, o'tirish va mashg'ulot LBP o'rtasidagi g'ildirak assotsiatsiyasida bir necha soatdan keyin keskinlashadi. Lis AM, Black KM, Korn H, Nordin M. Kasbiy va sanoat ortopediya markazi, Nyu -York, Nyu -York, AQSh. Evropa orqa miya jurnali. 2007 yil 16-fevral (2): 283-98. . Agar yo'l milliy bog 'yoki boshqa sayohatlar bo'ylab o'tadigan bo'lsa, o'rmonda qisqa yurish uchun vaqti -vaqti bilan pit -stop qilishni o'ylab ko'ring.

4. SPFni unutmang.
Bu erda hech qanday yuk mashinasi yonmaydi! Shisha va derazalar xatolarni mashinadan saqlay oladi, lekin ular terimizni quyoshdan to'liq himoya qilmaydi. Terining xavfsizligini ta'minlash uchun vaqti -vaqti bilan SPF 30 yoki undan yuqori keng spektrli spatula.

5. Sovrinni kuzatib boring.
Ko'zni quyoshdan himoya qilish uchun quyoshdan saqlaydigan ko'zoynaklarning yaxshi to'plami zarur. Quyoshning haddan tashqari ta'sirlanishi ko'rish qobiliyatiga putur etkazadi va hatto ko'z saratonining ayrim turlariga olib kelishi mumkin. Och rang ko'zlar odatda nurga sezgirroq bo'ladi, shuning uchun ko'k, yashil yoki kulrang ko'zli yigitlar va qizlar qizlarni quyoshdan himoya qilish uchun alohida e'tibor berishlari kerak. UVA, UVB va HEV nurlaridan himoya qiluvchi yuqori sifatli sunniesni olib keling. Polarizatsiyalangan juftlik porlashni kamaytirishga yordam beradi, bu esa haydashni xavfsiz va yoqimli qiladi.

6. BYO sport zali.
Yugurish yo'lakchasi yo'qmi? Muammo yo'q. Krossovkalarni, sport kiyimlarini va qarshilik mashqlari yoki yoga to'shagi kabi kichik mashq uskunalarini to'plang, shunda har qanday cho'zilish tanaffusini mini-mashg'ulotga aylantiradi. Boshqa sayohatchilar sekin harakatlanayotganda, mehmonxona xonalari yoki ertalab ko'p vaznli mashg'ulotlarni chop eting (yoki smartfonda saqlang).

7. Mukammal pozitsiyani mashq qiling.
Ayniqsa, bir kundan ko'proq haydashda, haydovchi va yo'lovchilar o'rindig'ida qulaylik zarur. Avtomobil o'rindig'ini iloji boricha qulay (va ergonomik jihatdan to'g'ri) qilish uchun o'rindiqni sozlang va yostiq va qo'ltiq tayanchlarini olib keling. Yelkalarni burish, bo'ynini cho'zish va holatini to'g'rilash uchun baland o'tiring va tez -tez tanaffus qiling.

8. Rulda shug'ullaning.
Yig'inganga o'xshab o'tirma! Bu bir soat davom etadigan kardio-bayram emas, lekin hatto tirbandlikda o'tirganingizda ham, mushaklarni ishlashini ta'minlash uchun qorin bo'shlig'ini so'rib, glutlarni siqib qo'yishingiz mumkin.

9. Ovqatni oqilona tanlang.
Haqiqiy, issiq ovqat uchun hankingdan oldin, odam eyishi mumkin bo'lgan juda ko'p sabzi tayoqchalari bor. Fast tamaddi qilishga, yoqilg'i quyish shoxobchalari bozorlariga qadar, yo'l taomlari nosog'lom. Engilroq ovqat uchun, panjara qilingan narsalarni, ko'katlarni qidiring va yon tomondan sos so'rashdan uyalmang.

10. Yopiq gozeyga boring.
Qisqa cho'ntaklar va qisqa shortilar & ldquoda club va rdquo -da yaxshi ko'rinishi mumkin, lekin ular mashinada soatlab noqulay bo'lishi mumkin. Qon aylanishiga yordam beradigan, chayqalish va qizib ketishning oldini olish uchun yumshoq, engil qatlamlarni tanlang. Siqish paypoqlari xiralashgan ko'rinadi, lekin ular mushaklarning og'rishini oldini oladi (va o'ta og'ir holatlarda, chuqur tomir trombozi, uzoq vaqt o'tirgandan keyin oyoqlarda qon quyqalari paydo bo'lishi), agar siz uzoq vaqt o'tirishni rejalashtirsangiz.

11. Ko'p dam oling.
& LdquoDrowsy haydash & rdquo shunchaki yoqimsiz va rsquos juda xavfli. Har doim yo'lda yangi ko'zni ushlab turish uchun uyquchan yoki boshqa haydovchilarni his qilganingizda yo'ldan chiqing.

12. Miyani faol tuting.
O'pkaning yuqori qismida "bumpin" va "rsquo" pleylisti bo'lmagan holda, qanday sayohat qilish kerak? Ohanglar sayohatni amalga oshiradi, lekin audiokitob yoki podkast sayohatchilar uzoq vaqt qo'shiq aytish uchun juda charchagan vaqtni o'tkazishga yordam beradi. Hamma yangi narsani o'rganadi, miyasini mashq qiladi va biroz yangi bilim yoki qiziqarli hikoya millarni uchib ketishiga olib keladi.

13. Moslashuvchan bo'ling.
Belgilangan muddatga o'tish uchun shoshilmasangiz, qo'shimcha bir yoki ikki kunlik sayohat vaqtini hisobga oling. Shunday qilib, bir necha kilometr uzoqlikdagi yashirin palapartishlikni o'rganishga, ko'plab manzarali yo'llarni olishga va kayfiyatni stresssiz saqlashga ko'p vaqt bor.

Greatist eksperti doktor Fil Peyjga ushbu maqolaning durust bo'limiga yordami uchun alohida rahmat.

Siz hech qachon sayohat qilganmisiz? Yo'lda baxtli va sog'lom bo'lish uchun eng yaxshi maslahat nima? Quyidagi izohlarda baham ko'ring yoki muallifga tvit yozing @SophBreene.


Yo'l safarida sog'lom bo'lishning 13 aqlli usuli

Bir nechta do'stlar, chang bosgan mashina va ochiq yo'ldan ko'ra ko'proq & ldquofreedom & rdquo va & ldquosummer & rdquo qichqiradigan narsa bormi? 19 -asr oxirida avtomobil ixtiro qilinganidan beri sayohat Amerika pop musiqasi, adabiyoti va filmlarida abadiy saqlanib qolgan. Biroq, ko'pincha, sayohatlar nosog'lom yo'l taomlari (qovurilgan piyoz, har kim?), Oyoqlari tor va quyosh yonib ketgan burunlar bilan yonma-yon o'tadi. Bu yozda sayohatni qiziqarli, ko'ngilochar, xavfsiz va mdash eng yaxshisi sog'lom qilish uchun ushbu maslahatlarni sinab ko'ring.

Yo'lda & Sizning harakat rejangizni mdash

1. Aqlli atirlar olib keling.
Sovutgichni muz yoki salqin paketlar bilan to'ldiring va ko'p miqdordagi to'yimli, oson iste'mol qilinadigan atıştırmalıklar bilan to'ldiring, shakarsiz yogurt stakanlari (mega dozali shakardan saqlanish uchun oddiy yoki yunoncha tanlang), tor pishloq, yangi meva, uy qurilishi granolasi. barlar, kesilgan sabzavotlar va gumus, sog'lom izlar aralashmasi (oziq-ovqat hududidan tashqarida qolish uchun bo'laklarni kuzatib boring), tuzsiz yong'oqlar, quritilgan dengiz o'tlari yoki konservasiz go'shtli sho'rva.

2. Suvni tanlang.
Bir necha marta ishlatiladigan (BPAsiz) suv idishlarini olib keling va har dam olish joyida to'ldiring. Agar kechayu kunduzda muzlatgich bo'lsa, shisha muzlatgichli H20 uchun kun bo'yi uxlang. Soda va qaymoqli, shirin qahvali ichimliklardan saqlaning, ular keraksiz shakar va yog'larni to'playdi va (agar kofein bo'lsa) suvsizlanishga yordam beradi.

3. Oyoqlaringizni (va elkangiz va bo'yni) cho'zing.
Mashinadan tushish uchun tez -tez to'xtab turing (kuniga kamida bir necha marta), atrofda harakatlaning va bir nechta mashqlarni bajaring. Kestirib, bel, elkalar va bo'yin fleksorlari, LBP o'tirish va mashg'ulot o'rtasidagi g'ildirak assotsiatsiyasida bir necha soatdan keyin keskinlashadi. Lis AM, Black KM, Korn H, Nordin M. Kasbiy va sanoat ortopediya markazi, Nyu -York, Nyu -York, AQSh. Evropa orqa miya jurnali. 2007 yil 16-fevral (2): 283-98. . Agar yo'l milliy bog 'yoki boshqa sayohatchilar bo'ylab o'tadigan bo'lsa, o'rmonda qisqa yurish uchun vaqti -vaqti bilan pit -stop qilishni o'ylab ko'ring.

4. SPFni unutmang.
Bu erda hech qanday yuk mashinasi yonmaydi! Shisha va derazalar xatolarni mashinadan saqlay oladi, lekin ular terimizni quyoshdan to'liq himoya qilmaydi. Terining xavfsizligini ta'minlash uchun vaqti -vaqti bilan SPF 30 yoki undan yuqori keng spektrli spatula.

5. Sovrinni kuzatib boring.
Ko'zni quyoshdan himoya qilish uchun quyoshdan saqlaydigan ko'zoynaklarning yaxshi to'plami zarur. Quyoshning haddan tashqari ta'sirlanishi ko'rish qobiliyatiga putur etkazadi va hatto ko'z saratonining ayrim turlariga olib kelishi mumkin. Och rang ko'zlar odatda nurga sezgirroq bo'ladi, shuning uchun ko'k, yashil yoki kulrang ko'zli yigitlar va qizlar qizlarni quyoshdan himoya qilish uchun alohida e'tibor berishlari kerak. UVA, UVB va HEV nurlaridan himoya qiluvchi yuqori sifatli sunniesni olib keling. Polarizatsiyalangan juftlik porlashni kamaytirishga yordam beradi, bu esa haydashni xavfsiz va yoqimli qiladi.

6. BYO sport zali.
Yugurish yo'lakchasi yo'qmi? Muammo yo'q. Krossovkalarni, sport kiyimlarini va qarshilik mashqlari yoki yoga to'shagi kabi kichik mashq uskunalarini to'plang, shunda har qanday cho'zilish tanaffusini mini-mashg'ulotga aylantiradi. Boshqa sayohatchilar sekin harakatlanayotganda, mehmonxona xonalari yoki ertalab ko'p vaznli mashg'ulotlarni chop eting (yoki smartfonda saqlang).

7. Mukammal pozitsiyani mashq qiling.
Ayniqsa, bir kundan ko'proq haydashda, haydovchi va yo'lovchilar o'rindig'ida qulaylik zarur. Avtomobil o'rindig'ini iloji boricha qulay (va ergonomik jihatdan to'g'ri) qilish uchun o'rindiqni sozlang va yostiq va qo'ltiq tayanchlarini olib keling. Yelkalarni burish, bo'ynini cho'zish va holatini to'g'rilash uchun baland o'tiring va tez -tez tanaffus qiling.

8. Rulda shug'ullaning.
Yig'inganga o'xshab o'tirma! Bu bir soat davom etadigan kardio-bayram emas, lekin hatto tirbandlikda o'tirganingizda ham, mushaklarni ishlashini ta'minlash uchun qorin bo'shlig'ini so'rib, glutlarni siqib qo'yishingiz mumkin.

9. Ovqatni oqilona tanlang.
Haqiqiy, issiq ovqat uchun hankingdan oldin, odam eyishi mumkin bo'lgan juda ko'p sabzi tayoqchalari bor. Fast tamaddi qilishga, yoqilg'i quyish shoxobchalari bozorlariga qadar, yo'l taomlari nosog'lom. Engilroq ovqat uchun, panjara qilingan narsalarni, ko'katlarni qidiring va yon tomondan sos so'rashdan uyalmang.

10. Yopiq gozeyga boring.
Qisqa cho'ntaklar va qisqa shortilar & ldquoda club va rdquo -da yaxshi ko'rinishi mumkin, lekin ular mashinada soatlab noqulay bo'lishi mumkin. Qon aylanishiga yordam beradigan, chayqalish va qizib ketishning oldini olish uchun yumshoq, engil qatlamlarni tanlang. Siqish paypoqlari xiralashgan ko'rinadi, lekin ular mushaklarning og'rishini oldini oladi (va o'ta og'ir holatlarda, chuqur tomir trombozi, uzoq vaqt o'tirgandan keyin oyoqlarda qon quyqalari paydo bo'lishi), agar siz uzoq vaqt o'tirishni rejalashtirsangiz.

11. Ko'p dam oling.
& LdquoDrowsy haydash & rdquo shunchaki yoqimsiz va rsquos juda xavfli. Har doim yo'lda yangi ko'zni ushlab turish uchun uyquchan yoki boshqa haydovchilarni his qilganingizda yo'ldan chiqing.

12. Miyani faol tuting.
O'pkaning yuqori qismida "bumpin" va "rsquo" pleylisti bo'lmagan holda, qanday sayohat qilish kerak? Ohanglar sayohatni amalga oshiradi, lekin audiokitob yoki podkast sayohatchilar uzoq vaqt qo'shiq aytish uchun juda charchagan vaqtni o'tkazishga yordam beradi. Hamma yangi narsani o'rganadi, miyasini mashq qiladi va biroz yangi bilim yoki qiziqarli hikoya millarni uchib ketishiga olib keladi.

13. Moslashuvchan bo'ling.
Belgilangan muddatga o'tish uchun shoshilmasdan, qo'shimcha bir yoki ikki kunlik sayohat vaqtini hisobga oling. Shunday qilib, bir necha kilometr uzoqlikdagi yashirin palapartishlikni o'rganishga, ko'plab manzarali yo'llarni olishga va kayfiyatni stresssiz saqlashga ko'p vaqt bor.

Greatist eksperti doktor Fil Peyjga ushbu maqolaning durust bo'limiga yordami uchun alohida rahmat.

Siz hech qachon sayohat qilganmisiz? Yo'lda baxtli va sog'lom bo'lish uchun eng yaxshi maslahat nima? Quyidagi izohlarda baham ko'ring yoki muallifga tvit yozing @SophBreene.


Yo'l safarida sog'lom bo'lishning 13 aqlli usuli

Bir nechta do'stlar, chang bosgan mashina va ochiq yo'ldan ko'ra ko'proq & ldquofreedom & rdquo va & ldquosummer & rdquo qichqiradigan narsa bormi? 19 -asr oxirida avtomobil ixtiro qilinganidan beri sayohat Amerika pop musiqasi, adabiyoti va filmlarida abadiylashdi. Lekin ko'pincha, sayohatlar nosog'lom yo'l taomlari (qovurilgan piyoz, har kimmi?), Oyoqlari tor va quyosh yonib ketgan burunlar bilan yonma-yon o'tadi. Bu yozda sayohatni qiziqarli, ko'ngilochar, xavfsiz va eng yaxshisi sog'lom va sog'lom qilish uchun ushbu maslahatlarni sinab ko'ring.

Yo'lda & Sizning harakat rejangizni mdash

1. Aqlli atirlar olib keling.
Sovutgichni muz yoki salqin paketlar bilan to'ldiring va ko'p miqdordagi to'yimli, yengil atıştırmalıklar bilan to'ldiring, shakarsiz yogurt stakanlari (mega-dozali shakardan saqlanish uchun oddiy yoki yunoncha tanlang), tor pishloq, yangi meva, uy qurilishi granolasi. barlar, kesilgan sabzavotlar va gumus, sog'lom izlar aralashmasi (xavfli hududlardan tashqarida qolish uchun bo'laklarni kuzatib boring), tuzsiz yong'oqlar, quritilgan dengiz o'tlari yoki konservasiz go'shtli sersuv.

2. Suvni tanlang.
Bir necha marta ishlatiladigan (BPAsiz) suv idishlarini olib keling va har dam olish joyida to'ldiring. Agar kechayu kunduzda muzlatgich bo'lsa, shisha muzlatgichli H20 uchun kun bo'yi uxlab yotganingizda. Soda va qaymoqli, shirin qahvali ichimliklardan saqlaning, ular keraksiz shakar va yog'larni to'playdi va (agar kofein bo'lsa) suvsizlanishga yordam beradi.

3. Oyoqlaringizni (va elkangizni va bo'yni) cho'zing.
Mashinadan tushish uchun tez -tez to'xtab turing (kuniga kamida bir necha marta), atrofda harakatlaning va bir nechta mashqlarni bajaring. Kestirib, bel, elkalar va bo'yin fleksorlari, o'tirish va mashg'ulot LBP o'rtasidagi g'ildirak assotsiatsiyasida bir necha soatdan keyin keskinlashadi. Lis AM, Black KM, Korn H, Nordin M. Kasbiy va sanoat ortopediya markazi, Nyu -York, Nyu -York, AQSh. Evropa orqa miya jurnali. 2007 yil 16-fevral (2): 283-98. . Agar yo'l milliy bog 'yoki boshqa sayohatchilar bo'ylab o'tadigan bo'lsa, o'rmonda qisqa yurish uchun vaqti -vaqti bilan pit -stop qilishni o'ylab ko'ring.

4. SPFni unutmang.
Bu erda hech qanday yuk mashinasi yonmaydi! Shisha va derazalar xatolarni mashinadan saqlay oladi, lekin ular terimizni quyoshdan to'liq himoya qilmaydi. Terining xavfsizligini ta'minlash uchun vaqti -vaqti bilan SPF 30 yoki undan yuqori keng spektrli spatula.

5. Sovrinni kuzatib boring.
Ko'zni quyoshdan himoya qilish uchun quyoshdan saqlaydigan ko'zoynaklarning yaxshi to'plami zarur. Quyoshning haddan tashqari ta'sirlanishi ko'rish qobiliyatiga putur etkazadi va hatto ko'z saratonining ayrim turlariga olib kelishi mumkin. Och rang ko'zlar odatda nurga sezgirroq bo'ladi, shuning uchun ko'k, yashil yoki kulrang ko'zli bolalar va qizlar qizlarni quyoshdan himoya qilish uchun alohida e'tibor berishlari kerak. UVA, UVB va HEV nurlaridan himoya qiluvchi yuqori sifatli sunniesni olib keling. Polarizatsiyalangan juftlik porlashni kamaytirishga yordam beradi, bu esa haydashni xavfsiz va yoqimli qiladi.

6. BYO sport zali.
Yugurish yo'lakchasi yo'qmi? Muammo yo'q. Krossovkalarni, sport kiyimlarini va qarshilik mashqlari yoki yoga to'shagi kabi kichik mashq uskunalarini to'plang, shunda har qanday cho'zilish tanaffusini mini-mashg'ulotga aylantiradi. Boshqa sayohatchilar sekin harakatlanayotganda, mehmonxona xonalari yoki ertalab ko'p vaznli mashg'ulotlarni chop eting (yoki smartfonda saqlang).

7. Mukammal pozitsiyani mashq qiling.
Ayniqsa, bir kundan ko'proq haydashda, haydovchi va yo'lovchilar o'rindig'ida qulaylik zarur. Avtomobil o'rindig'ini iloji boricha qulay (va ergonomik jihatdan to'g'ri) qilish uchun o'rindiqni sozlang va yostiq va qo'ltiq tayanchlarini olib keling. Yelkalarni burish, bo'ynini cho'zish va holatini to'g'rilash uchun baland o'tiring va tez -tez tanaffus qiling.

8. Rulda shug'ullaning.
Yig'inganga o'xshab o'tirma! Bu bir soat davom etadigan kardio-bayram emas, lekin hatto tirbandlikda o'tirganingizda ham, mushaklarni ishlashini ta'minlash uchun qorin bo'shlig'ini so'rib, glutlarni siqib qo'yishingiz mumkin.

9. Ovqatni oqilona tanlang.
Haqiqiy, issiq ovqat uchun hankerlik qilishdan oldin, faqat bir nechta sabzi tayog'i bor. Fast tamaddi qilishga, yoqilg'i quyish shoxobchalari bozorlariga qadar, yo'l taomlari nosog'lom. Engilroq ovqat uchun, panjara qilingan narsalarni, ko'katlarni qidiring va yon tomondan sos so'rashdan uyalmang.

10. Yopiq gozey.
Qisqa cho'ntaklar va qisqa shortilar & ldquoda club va rdquo -da yaxshi ko'rinishi mumkin, lekin ular mashinada soatlab noqulay bo'lishi mumkin. Qon aylanishiga yordam beradigan, chayqalish va qizib ketishning oldini olish uchun yumshoq, engil qatlamlarni tanlang. Siqish paypoqlari xiralashgan ko'rinadi, lekin ular mushaklarning og'rishini oldini oladi (va o'ta og'ir holatlarda, chuqur tomir trombozi, uzoq vaqt o'tirgandan keyin oyoqlarda qon quyqalari paydo bo'lishi), agar siz uzoq vaqt o'tirishni rejalashtirsangiz.

11. Ko'p dam oling.
& LdquoDrowsy haydash & rdquo shunchaki yoqimsiz va rsquos juda xavfli. Har doim yo'lda yangi ko'zni ushlab turish uchun uyquchan yoki boshqa haydovchilarni his qilganingizda yo'ldan chiqing.

12. Miyani faol tuting.
O'pkaning yuqori qismida "bumpin" va "rsquo" pleylisti bo'lmagan holda, qanday sayohat qilish kerak? Ohanglar sayohatni amalga oshiradi, lekin audiokitob yoki podkast sayohatchilar uzoq vaqt qo'shiq aytish uchun juda charchagan vaqtni o'tkazishga yordam beradi. Hamma yangi narsani o'rganadi, miyasini mashq qiladi va biroz yangi bilim yoki qiziqarli hikoya millarni uchib ketishiga olib keladi.

13. Moslashuvchan bo'ling.
Belgilangan muddatga o'tish uchun shoshilmasangiz, qo'shimcha bir yoki ikki kunlik sayohat vaqtini hisobga oling. Shunday qilib, bir necha kilometr uzoqlikdagi yashirin palapartishlikni o'rganishga, ko'plab manzarali burilishlarga va umumiy kayfiyatni stresssiz saqlashga ko'p vaqt bor.

Greatist eksperti doktor Fil Peyjga ushbu maqolaning durust bo'limiga yordami uchun alohida rahmat.

Siz hech qachon sayohat qilganmisiz? Yo'lda baxtli va sog'lom bo'lish uchun eng yaxshi maslahat nima? Quyidagi izohlarda baham ko'ring yoki muallifga tvit yozing @SophBreene.


Yo'l safarida sog'lom bo'lishning 13 aqlli usuli

Bir nechta do'stlar, chang bosgan mashina va ochiq yo'ldan ko'ra ko'proq & ldquofreedom & rdquo va & ldquosummer & rdquo qichqiradigan narsa bormi? 19 -asr oxirida avtomobil ixtiro qilinganidan beri sayohat Amerika pop musiqasi, adabiyoti va filmlarida abadiylashdi. Biroq, ko'pincha, sayohatlar nosog'lom yo'l taomlari (qovurilgan piyoz, har kim?), Oyoqlari tor va quyosh yonib ketgan burunlar bilan yonma-yon o'tadi. Bu yozda sayohatni qiziqarli, ko'ngilochar, xavfsiz va mdash eng yaxshisi sog'lom qilish uchun ushbu maslahatlarni sinab ko'ring.

Yo'lda & Sizning harakat rejangizni mdash

1. Aqlli atirlar olib keling.
Sovutgichni muz yoki salqin paketlar bilan to'ldiring va ko'p miqdordagi to'yimli, yengil atıştırmalıklar bilan to'ldiring, shakarsiz yogurt stakanlari (mega-dozali shakardan saqlanish uchun oddiy yoki yunoncha tanlang), tor pishloq, yangi meva, uy qurilishi granolasi. barlar, kesilgan sabzavotlar va gumus, sog'lom izlar aralashmasi (xavfli hududlardan tashqarida qolish uchun bo'laklarni kuzatib boring), tuzsiz yong'oqlar, quritilgan dengiz o'tlari yoki konservasiz go'shtli sersuv.

2. Suvni tanlang.
Qayta foydalanish mumkin bo'lgan bir nechta suv idishlarini olib keling va har to'xtash joyida to'ldiring. Agar kechayu kunduzda muzlatgich bo'lsa, shisha muzlatgichli H20 uchun kun bo'yi uxlang. Soda va qaymoqli, shirin qahvali ichimliklardan saqlaning, ular keraksiz shakar va yog'larni to'playdi va (agar kofein bo'lsa) suvsizlanishga yordam beradi.

3. Oyoqlaringizni (va elkangizni va bo'yni) cho'zing.
Mashinadan tushish uchun tez -tez to'xtab turing (kuniga kamida bir necha marta), atrofda harakatlaning va bir nechta mashqlarni bajaring. Kestirib, bel, elkalar va bo'yin fleksorlari, LBP o'tirish va mashg'ulot o'rtasidagi g'ildirak assotsiatsiyasida bir necha soatdan keyin keskinlashadi. Lis AM, Black KM, Korn H, Nordin M. Kasbiy va sanoat ortopediya markazi, Nyu -York, Nyu -York, AQSh. Evropa orqa miya jurnali. 2007 yil 16-fevral (2): 283-98. . Agar yo'l milliy bog 'yoki boshqa sayohatchilar bo'ylab o'tadigan bo'lsa, o'rmonda qisqa yurish uchun vaqti -vaqti bilan pit -stop qilishni o'ylab ko'ring.

4. SPFni unutmang.
Bu erda hech qanday yuk mashinasi yonmaydi! Shisha va derazalar xatolarni mashinadan saqlay oladi, lekin ular terimizni quyoshdan to'liq himoya qilmaydi. Terining xavfsizligini ta'minlash uchun vaqti -vaqti bilan SPF 30 yoki undan yuqori keng spektrli spatula.

5. Sovrinni kuzatib boring.
Ko'zni quyoshdan himoya qilish uchun quyoshdan saqlaydigan ko'zoynaklarning yaxshi to'plami zarur. Quyoshning haddan tashqari ta'sirlanishi ko'rish qobiliyatiga putur etkazadi va hatto ko'z saratonining ayrim turlariga olib kelishi mumkin. Och rang ko'zlar odatda nurga sezgirroq bo'ladi, shuning uchun ko'k, yashil yoki kulrang ko'zli yigitlar va qizlar qizlarni quyoshdan himoya qilish uchun alohida e'tibor berishlari kerak. UVA, UVB va HEV nurlaridan himoya qiluvchi yuqori sifatli sunniesni olib keling. Polarizatsiyalangan juftlik porlashni kamaytirishga yordam beradi, bu esa haydashni xavfsiz va yoqimli qiladi.

6. BYO sport zali.
Yugurish yo'lakchasi yo'qmi? Muammo yo'q. Krossovkalarni, sport kiyimlarini va qarshilik mashqlari yoki yoga to'shagi kabi kichik mashq uskunalarini to'plang, shunda har qanday tez cho'zilish tanaffusini mini-mashg'ulotga aylantiradi. Boshqa sayohatchilar sekin harakatlanayotganda, mehmonxona xonalari yoki ertalab ko'p vaznli mashg'ulotlarni chop eting (yoki smartfonda saqlang).

7. Mukammal pozitsiyani mashq qiling.
Ayniqsa, bir kundan ko'proq haydashda, haydovchi va yo'lovchilar o'rindig'ida qulaylik zarur. Avtomobil o'rindig'ini iloji boricha qulay (va ergonomik jihatdan to'g'ri) qilish uchun o'rindiqni sozlang va yostiq va qo'ltiq tayanchlarini olib keling. Yelkalarni burish, bo'ynini cho'zish va holatini to'g'rilash uchun baland o'tiring va tez -tez tanaffus qiling.

8. Rulda shug'ullaning.
Yig'inganga o'xshab o'tirma! Bu bir soat davom etadigan kardio-bayram emas, lekin hatto tirbandlikda o'tirganingizda ham, siz qorin bo'shlig'ini so'rib, mushaklaringizni ishlashi uchun glutlarni siqib qo'yishingiz mumkin.

9. Ovqatni oqilona tanlang.
Haqiqiy, issiq ovqat uchun hankingdan oldin, odam eyishi mumkin bo'lgan juda ko'p sabzi tayoqchalari bor. Fast tamaddi qilishga, yoqilg'i quyish shoxobchalari bozorlariga qadar, yo'l taomlari nosog'lom. Engilroq ovqat uchun, panjara qilingan narsalarni, ko'katlarni qidiring va yon tomondan sos so'rashdan uyalmang.

10. Yopiq gozey.
Qisqa cho'ntaklar va qisqa shortilar & ldquoda club va rdquo -da yaxshi ko'rinishi mumkin, lekin ular mashinada soatlab noqulay bo'lishi mumkin. Qon aylanishiga yordam beradigan, chayqalish va qizib ketishning oldini olish uchun yumshoq, engil qatlamlarni tanlang. Siqish paypoqlari xiralashgan ko'rinadi, lekin ular mushaklarning og'rishini oldini oladi (va o'ta og'ir holatlarda, chuqur tomir trombozi, uzoq vaqt o'tirgandan keyin oyoqlarda qon quyqalari paydo bo'lishi), agar siz uzoq vaqt o'tirishni rejalashtirsangiz.

11. Ko'p dam oling.
& LdquoDrowsy haydash & rdquo shunchaki yoqimsiz va rsquos juda xavfli. Har doim yo'lda yangi ko'zni ushlab turish uchun uyquchan yoki boshqa haydovchilarni his qilganingizda yo'ldan chiqing.

12. Miyani faol tuting.
O'pkaning yuqori qismida "bumpin" va "rsquo" pleylisti bo'lmagan holda, qanday sayohat qilish kerak? Ohanglar sayohatni amalga oshiradi, lekin audiokitob yoki podkast sayohatchilar uzoq vaqt qo'shiq aytish uchun juda charchagan vaqtni o'tkazishga yordam beradi. Hamma yangi narsani o'rganadi, miyasini mashq qiladi va biroz yangi bilim yoki qiziqarli hikoya millarni uchib ketishiga olib keladi.

13. Moslashuvchan bo'ling.
Belgilangan muddatga o'tish uchun shoshilmasangiz, qo'shimcha bir yoki ikki kunlik sayohat vaqtini hisobga oling. Shunday qilib, bir necha kilometr uzoqlikdagi yashirin palapartishlikni o'rganishga, ko'plab manzarali burilishlarga va umumiy kayfiyatni stresssiz saqlashga ko'p vaqt bor.

Greatist eksperti doktor Fil Peyjga ushbu maqolaning durust bo'limiga yordami uchun alohida rahmat.

Siz hech qachon sayohat qilganmisiz? Yo'lda baxtli va sog'lom bo'lish uchun eng yaxshi maslahat nima? Quyidagi izohlarda baham ko'ring yoki muallifga tvit yozing @SophBreene.


Yo'l safarida sog'lom bo'lishning 13 aqlli usuli

Bir nechta do'stlar, chang bosgan mashina va ochiq yo'ldan ko'ra ko'proq & ldquofreedom & rdquo va & ldquosummer & rdquo qichqiradigan narsa bormi? 19 -asr oxirida avtomobil ixtiro qilinganidan beri sayohat Amerika pop musiqasi, adabiyoti va filmlarida abadiylashdi. Biroq, ko'pincha, sayohatlar nosog'lom yo'l taomlari (qovurilgan piyoz, har kim?), Oyoqlari tor va quyosh yonib ketgan burunlar bilan yonma-yon o'tadi. Bu yozda sayohatni qiziqarli, ko'ngilochar, xavfsiz va eng yaxshisi sog'lom va sog'lom qilish uchun ushbu maslahatlarni sinab ko'ring.

Yo'lda & Sizning harakat rejangizni mdash

1. Aqlli atirlar olib keling.
Sovutgichni muz yoki salqin paketlar bilan to'ldiring va uni ko'p miqdorda to'yimli, yengil atıştırmalıklar bilan to'ldiring, shakarsiz yogurt stakanlari (mega dozali shakardan saqlanish uchun oddiy yoki yunoncha tanlang), tor pishloq, yangi meva, uy qurilishi granolasi. barlar, kesilgan sabzavotlar va gumus, sog'lom izlar aralashmasi (oziq-ovqat hududidan tashqarida qolish uchun qismlarni kuzatib boring), tuzsiz yong'oqlar, quritilgan dengiz o'tlari yoki konservasiz go'shtli sersuv.

2. Suvni tanlang.
Bring a few reusable (BPA-free) water bottles and fill &lsquoem up at every rest stop. If overnight lodgings include a freezer, chill bottles while you sleep for ice-cold H20 all day long. Avoid soda and creamy, sweet coffee drinks, which pack unnecessary sugar and fat and (if caffeinated) actually contribute to dehydration.

3. Stretch your legs (and shoulders and neck).
Stop frequently (at least a few times a day) to get out of the car, move around, and do a few stretches. The hip flexors, lower back, shoulders, and neck are most likely to tense up after a few hours at the wheel Association between sitting and occupation LBP. Lis AM, Black KM, Korn H, Nordin M. Occupational and Industrial Orthopaedic Center, New York, NY, USA. The European Spine Journal. 2007 February 16(2):283-98. . If the road runs along a national park or other hiking terrain, consider making a pit stop every once in a while for a short walk in the woods.

4. Don&rsquot forget the SPF.
No trucker burn here! Windshields and windows might keep the bugs out of the car, but they don&rsquot fully protect our skin from the sun. Slather on some broad spectrum SPF 30 or higher at regular intervals to keep skin safe.

5. Keep eyes on the prize.
A good set of sunglasses is essential to protecting eyes from the sun. Exposure to too much sunshine can damage vision and even cause certain kinds of eye cancers. Light-colored eyes are often more sensitive to light, so blue, green, or grey-eyed guys and gals should take especial care to protect peepers from the sun. Bring along a pair of high-quality sunnies that protect against UVA, UVB, and HEV light. A polarized pair can help cut down on glare, making driving safer and more enjoyable.

6. BYO gym.
No treadmill? Muammo yo'q. Pack sneakers, gym clothes, and small exercise equipment like resistance bands or a yoga mat to turn any quick stretch break into a mini-workout. Print out (or save on a smartphone) plenty of bodyweight workouts for hotel rooms or mornings when other road-trippers are moving slowly.

7. Practice perfect posture.
Especially if driving for more than one day, comfort in the driver&rsquos (or passenger&rsquos) seat is essential. Adjust the seat and bring pillows and seat supports to make the car seat as comfy (and ergonomically correct) as possible. Sit up tall and take frequent breaks to roll the shoulders, stretch the neck, and realign posture.

8. Stay engaged at the wheel.
Don&rsquot just sit there like a bump on a log! It&rsquos not exactly an hour-long cardio-fest, but even when sitting in traffic you can suck in the abs and squeeze the glutes to keep muscles working.

9. Choose meals wisely.
There are only so many carrot sticks a person can eat before hankering for a real, hot meal. From fast food drive-ins to gas station markets, road food is notoriously unhealthy. For a lighter meal, look for grilled items, plenty of greens, and don&rsquot be shy about asking for a sauce on the side.

10. Go loosey goosey.
Tight tops and snug shorts may look fine at &ldquoda club,&rdquo but they can be darn uncomfortable for hours in the car. Choose loose, light layers to aid circulation and prevent chafing and overheating. Compression socks look dorky, but they can prevent achy muscles (and in more extreme circumstances, deep vein thrombosis, a condition where blood clots form in the legs after sitting for a long time) if you&rsquore planning on long stretches of sitting.

11. Get plenty of rest.
&ldquoDrowsy driving&rdquo isn&rsquot just unpleasant it&rsquos downright dangerous. Get off the road when feeling sleepy or alternate drivers to keep fresh eyes on the road at all times.

12. Keep the brain active.
What&rsquos a road trip without a bumpin&rsquo playlist and plenty of off-key singing at the top of your lungs? The tunes make the trip, but an audiobook or podcast can help pass the time when travel buddies are too tired for a sing-a-long. Everyone will learn something new, exercise their brains, and a bit of new knowledge or an interesting story will make the miles fly by.

13. Moslashuvchan bo'ling.
Unless scurrying cross-country to meet a specific deadline, factor in an extra day or two of travel time. That way there&rsquos plenty of time to explore a hidden waterfall a few miles off-road, take plenty of scenic detours, and keep the overall mood stress-free.

Special thanks to Greatist Expert Dr. Phil Page for his help with the posture section of this article.

Have you ever gone on a road trip? What&rsquos your best tip for staying happy and healthy on the road? Share in the comments below or tweet the author @SophBreene.


13 Smart Ways to Stay Healthy on a Road Trip

Is there anything that screams &ldquofreedom&rdquo and &ldquosummer&rdquo more than a few friends, a dusty car, and the open road? The road trip has been immortalized in American pop music, literature, and movies since the invention of the automobile at the end of the 19 th century. But more often than not, road trips go hand-in-hand with unhealthy road foods (fried onions, anyone?), cramped legs, and sunburned noses. This summer, try these tips for a road trip that&rsquos fun, entertaining, safe, and &mdash best of all &mdash healthy.

On the Road &mdash Your Action Plan

1. Bring smart snacks.
Fill a cooler with ice or cool packs and load it with plenty of nutritious, easy-to-eat snacks like low-sugar yogurt cups (choose plain or Greek to avoid mega-doses of sugar), string cheese, fresh fruit, homemade granola bars , cut-up veggies and hummus, healthy trail mix (keep track of portions to stay out of dangerfood territory), unsalted nuts, dried seaweed snacks, or preservative-free meat jerky .

2. Choose water.
Bring a few reusable (BPA-free) water bottles and fill &lsquoem up at every rest stop. If overnight lodgings include a freezer, chill bottles while you sleep for ice-cold H20 all day long. Avoid soda and creamy, sweet coffee drinks, which pack unnecessary sugar and fat and (if caffeinated) actually contribute to dehydration.

3. Stretch your legs (and shoulders and neck).
Stop frequently (at least a few times a day) to get out of the car, move around, and do a few stretches. The hip flexors, lower back, shoulders, and neck are most likely to tense up after a few hours at the wheel Association between sitting and occupation LBP. Lis AM, Black KM, Korn H, Nordin M. Occupational and Industrial Orthopaedic Center, New York, NY, USA. The European Spine Journal. 2007 February 16(2):283-98. . If the road runs along a national park or other hiking terrain, consider making a pit stop every once in a while for a short walk in the woods.

4. Don&rsquot forget the SPF.
No trucker burn here! Windshields and windows might keep the bugs out of the car, but they don&rsquot fully protect our skin from the sun. Slather on some broad spectrum SPF 30 or higher at regular intervals to keep skin safe.

5. Keep eyes on the prize.
A good set of sunglasses is essential to protecting eyes from the sun. Exposure to too much sunshine can damage vision and even cause certain kinds of eye cancers. Light-colored eyes are often more sensitive to light, so blue, green, or grey-eyed guys and gals should take especial care to protect peepers from the sun. Bring along a pair of high-quality sunnies that protect against UVA, UVB, and HEV light. A polarized pair can help cut down on glare, making driving safer and more enjoyable.

6. BYO gym.
No treadmill? Muammo yo'q. Pack sneakers, gym clothes, and small exercise equipment like resistance bands or a yoga mat to turn any quick stretch break into a mini-workout. Print out (or save on a smartphone) plenty of bodyweight workouts for hotel rooms or mornings when other road-trippers are moving slowly.

7. Practice perfect posture.
Especially if driving for more than one day, comfort in the driver&rsquos (or passenger&rsquos) seat is essential. Adjust the seat and bring pillows and seat supports to make the car seat as comfy (and ergonomically correct) as possible. Sit up tall and take frequent breaks to roll the shoulders, stretch the neck, and realign posture.

8. Stay engaged at the wheel.
Don&rsquot just sit there like a bump on a log! It&rsquos not exactly an hour-long cardio-fest, but even when sitting in traffic you can suck in the abs and squeeze the glutes to keep muscles working.

9. Choose meals wisely.
There are only so many carrot sticks a person can eat before hankering for a real, hot meal. From fast food drive-ins to gas station markets, road food is notoriously unhealthy. For a lighter meal, look for grilled items, plenty of greens, and don&rsquot be shy about asking for a sauce on the side.

10. Go loosey goosey.
Tight tops and snug shorts may look fine at &ldquoda club,&rdquo but they can be darn uncomfortable for hours in the car. Choose loose, light layers to aid circulation and prevent chafing and overheating. Compression socks look dorky, but they can prevent achy muscles (and in more extreme circumstances, deep vein thrombosis, a condition where blood clots form in the legs after sitting for a long time) if you&rsquore planning on long stretches of sitting.

11. Get plenty of rest.
&ldquoDrowsy driving&rdquo isn&rsquot just unpleasant it&rsquos downright dangerous. Get off the road when feeling sleepy or alternate drivers to keep fresh eyes on the road at all times.

12. Keep the brain active.
What&rsquos a road trip without a bumpin&rsquo playlist and plenty of off-key singing at the top of your lungs? The tunes make the trip, but an audiobook or podcast can help pass the time when travel buddies are too tired for a sing-a-long. Everyone will learn something new, exercise their brains, and a bit of new knowledge or an interesting story will make the miles fly by.

13. Moslashuvchan bo'ling.
Unless scurrying cross-country to meet a specific deadline, factor in an extra day or two of travel time. That way there&rsquos plenty of time to explore a hidden waterfall a few miles off-road, take plenty of scenic detours, and keep the overall mood stress-free.

Special thanks to Greatist Expert Dr. Phil Page for his help with the posture section of this article.

Have you ever gone on a road trip? What&rsquos your best tip for staying happy and healthy on the road? Share in the comments below or tweet the author @SophBreene.


13 Smart Ways to Stay Healthy on a Road Trip

Is there anything that screams &ldquofreedom&rdquo and &ldquosummer&rdquo more than a few friends, a dusty car, and the open road? The road trip has been immortalized in American pop music, literature, and movies since the invention of the automobile at the end of the 19 th century. But more often than not, road trips go hand-in-hand with unhealthy road foods (fried onions, anyone?), cramped legs, and sunburned noses. This summer, try these tips for a road trip that&rsquos fun, entertaining, safe, and &mdash best of all &mdash healthy.

On the Road &mdash Your Action Plan

1. Bring smart snacks.
Fill a cooler with ice or cool packs and load it with plenty of nutritious, easy-to-eat snacks like low-sugar yogurt cups (choose plain or Greek to avoid mega-doses of sugar), string cheese, fresh fruit, homemade granola bars , cut-up veggies and hummus, healthy trail mix (keep track of portions to stay out of dangerfood territory), unsalted nuts, dried seaweed snacks, or preservative-free meat jerky .

2. Choose water.
Bring a few reusable (BPA-free) water bottles and fill &lsquoem up at every rest stop. If overnight lodgings include a freezer, chill bottles while you sleep for ice-cold H20 all day long. Avoid soda and creamy, sweet coffee drinks, which pack unnecessary sugar and fat and (if caffeinated) actually contribute to dehydration.

3. Stretch your legs (and shoulders and neck).
Stop frequently (at least a few times a day) to get out of the car, move around, and do a few stretches. The hip flexors, lower back, shoulders, and neck are most likely to tense up after a few hours at the wheel Association between sitting and occupation LBP. Lis AM, Black KM, Korn H, Nordin M. Occupational and Industrial Orthopaedic Center, New York, NY, USA. The European Spine Journal. 2007 February 16(2):283-98. . If the road runs along a national park or other hiking terrain, consider making a pit stop every once in a while for a short walk in the woods.

4. Don&rsquot forget the SPF.
No trucker burn here! Windshields and windows might keep the bugs out of the car, but they don&rsquot fully protect our skin from the sun. Slather on some broad spectrum SPF 30 or higher at regular intervals to keep skin safe.

5. Keep eyes on the prize.
A good set of sunglasses is essential to protecting eyes from the sun. Exposure to too much sunshine can damage vision and even cause certain kinds of eye cancers. Light-colored eyes are often more sensitive to light, so blue, green, or grey-eyed guys and gals should take especial care to protect peepers from the sun. Bring along a pair of high-quality sunnies that protect against UVA, UVB, and HEV light. A polarized pair can help cut down on glare, making driving safer and more enjoyable.

6. BYO gym.
No treadmill? Muammo yo'q. Pack sneakers, gym clothes, and small exercise equipment like resistance bands or a yoga mat to turn any quick stretch break into a mini-workout. Print out (or save on a smartphone) plenty of bodyweight workouts for hotel rooms or mornings when other road-trippers are moving slowly.

7. Practice perfect posture.
Especially if driving for more than one day, comfort in the driver&rsquos (or passenger&rsquos) seat is essential. Adjust the seat and bring pillows and seat supports to make the car seat as comfy (and ergonomically correct) as possible. Sit up tall and take frequent breaks to roll the shoulders, stretch the neck, and realign posture.

8. Stay engaged at the wheel.
Don&rsquot just sit there like a bump on a log! It&rsquos not exactly an hour-long cardio-fest, but even when sitting in traffic you can suck in the abs and squeeze the glutes to keep muscles working.

9. Choose meals wisely.
There are only so many carrot sticks a person can eat before hankering for a real, hot meal. From fast food drive-ins to gas station markets, road food is notoriously unhealthy. For a lighter meal, look for grilled items, plenty of greens, and don&rsquot be shy about asking for a sauce on the side.

10. Go loosey goosey.
Tight tops and snug shorts may look fine at &ldquoda club,&rdquo but they can be darn uncomfortable for hours in the car. Choose loose, light layers to aid circulation and prevent chafing and overheating. Compression socks look dorky, but they can prevent achy muscles (and in more extreme circumstances, deep vein thrombosis, a condition where blood clots form in the legs after sitting for a long time) if you&rsquore planning on long stretches of sitting.

11. Get plenty of rest.
&ldquoDrowsy driving&rdquo isn&rsquot just unpleasant it&rsquos downright dangerous. Get off the road when feeling sleepy or alternate drivers to keep fresh eyes on the road at all times.

12. Keep the brain active.
What&rsquos a road trip without a bumpin&rsquo playlist and plenty of off-key singing at the top of your lungs? The tunes make the trip, but an audiobook or podcast can help pass the time when travel buddies are too tired for a sing-a-long. Everyone will learn something new, exercise their brains, and a bit of new knowledge or an interesting story will make the miles fly by.

13. Moslashuvchan bo'ling.
Unless scurrying cross-country to meet a specific deadline, factor in an extra day or two of travel time. That way there&rsquos plenty of time to explore a hidden waterfall a few miles off-road, take plenty of scenic detours, and keep the overall mood stress-free.

Special thanks to Greatist Expert Dr. Phil Page for his help with the posture section of this article.

Have you ever gone on a road trip? What&rsquos your best tip for staying happy and healthy on the road? Share in the comments below or tweet the author @SophBreene.


13 Smart Ways to Stay Healthy on a Road Trip

Is there anything that screams &ldquofreedom&rdquo and &ldquosummer&rdquo more than a few friends, a dusty car, and the open road? The road trip has been immortalized in American pop music, literature, and movies since the invention of the automobile at the end of the 19 th century. But more often than not, road trips go hand-in-hand with unhealthy road foods (fried onions, anyone?), cramped legs, and sunburned noses. This summer, try these tips for a road trip that&rsquos fun, entertaining, safe, and &mdash best of all &mdash healthy.

On the Road &mdash Your Action Plan

1. Bring smart snacks.
Fill a cooler with ice or cool packs and load it with plenty of nutritious, easy-to-eat snacks like low-sugar yogurt cups (choose plain or Greek to avoid mega-doses of sugar), string cheese, fresh fruit, homemade granola bars , cut-up veggies and hummus, healthy trail mix (keep track of portions to stay out of dangerfood territory), unsalted nuts, dried seaweed snacks, or preservative-free meat jerky .

2. Choose water.
Bring a few reusable (BPA-free) water bottles and fill &lsquoem up at every rest stop. If overnight lodgings include a freezer, chill bottles while you sleep for ice-cold H20 all day long. Avoid soda and creamy, sweet coffee drinks, which pack unnecessary sugar and fat and (if caffeinated) actually contribute to dehydration.

3. Stretch your legs (and shoulders and neck).
Stop frequently (at least a few times a day) to get out of the car, move around, and do a few stretches. The hip flexors, lower back, shoulders, and neck are most likely to tense up after a few hours at the wheel Association between sitting and occupation LBP. Lis AM, Black KM, Korn H, Nordin M. Occupational and Industrial Orthopaedic Center, New York, NY, USA. The European Spine Journal. 2007 February 16(2):283-98. . If the road runs along a national park or other hiking terrain, consider making a pit stop every once in a while for a short walk in the woods.

4. Don&rsquot forget the SPF.
No trucker burn here! Windshields and windows might keep the bugs out of the car, but they don&rsquot fully protect our skin from the sun. Slather on some broad spectrum SPF 30 or higher at regular intervals to keep skin safe.

5. Keep eyes on the prize.
A good set of sunglasses is essential to protecting eyes from the sun. Exposure to too much sunshine can damage vision and even cause certain kinds of eye cancers. Light-colored eyes are often more sensitive to light, so blue, green, or grey-eyed guys and gals should take especial care to protect peepers from the sun. Bring along a pair of high-quality sunnies that protect against UVA, UVB, and HEV light. A polarized pair can help cut down on glare, making driving safer and more enjoyable.

6. BYO gym.
No treadmill? Muammo yo'q. Pack sneakers, gym clothes, and small exercise equipment like resistance bands or a yoga mat to turn any quick stretch break into a mini-workout. Print out (or save on a smartphone) plenty of bodyweight workouts for hotel rooms or mornings when other road-trippers are moving slowly.

7. Practice perfect posture.
Especially if driving for more than one day, comfort in the driver&rsquos (or passenger&rsquos) seat is essential. Adjust the seat and bring pillows and seat supports to make the car seat as comfy (and ergonomically correct) as possible. Sit up tall and take frequent breaks to roll the shoulders, stretch the neck, and realign posture.

8. Stay engaged at the wheel.
Don&rsquot just sit there like a bump on a log! It&rsquos not exactly an hour-long cardio-fest, but even when sitting in traffic you can suck in the abs and squeeze the glutes to keep muscles working.

9. Choose meals wisely.
There are only so many carrot sticks a person can eat before hankering for a real, hot meal. From fast food drive-ins to gas station markets, road food is notoriously unhealthy. For a lighter meal, look for grilled items, plenty of greens, and don&rsquot be shy about asking for a sauce on the side.

10. Go loosey goosey.
Tight tops and snug shorts may look fine at &ldquoda club,&rdquo but they can be darn uncomfortable for hours in the car. Choose loose, light layers to aid circulation and prevent chafing and overheating. Compression socks look dorky, but they can prevent achy muscles (and in more extreme circumstances, deep vein thrombosis, a condition where blood clots form in the legs after sitting for a long time) if you&rsquore planning on long stretches of sitting.

11. Get plenty of rest.
&ldquoDrowsy driving&rdquo isn&rsquot just unpleasant it&rsquos downright dangerous. Get off the road when feeling sleepy or alternate drivers to keep fresh eyes on the road at all times.

12. Keep the brain active.
What&rsquos a road trip without a bumpin&rsquo playlist and plenty of off-key singing at the top of your lungs? The tunes make the trip, but an audiobook or podcast can help pass the time when travel buddies are too tired for a sing-a-long. Everyone will learn something new, exercise their brains, and a bit of new knowledge or an interesting story will make the miles fly by.

13. Moslashuvchan bo'ling.
Unless scurrying cross-country to meet a specific deadline, factor in an extra day or two of travel time. That way there&rsquos plenty of time to explore a hidden waterfall a few miles off-road, take plenty of scenic detours, and keep the overall mood stress-free.

Special thanks to Greatist Expert Dr. Phil Page for his help with the posture section of this article.

Have you ever gone on a road trip? What&rsquos your best tip for staying happy and healthy on the road? Share in the comments below or tweet the author @SophBreene.


13 Smart Ways to Stay Healthy on a Road Trip

Is there anything that screams &ldquofreedom&rdquo and &ldquosummer&rdquo more than a few friends, a dusty car, and the open road? The road trip has been immortalized in American pop music, literature, and movies since the invention of the automobile at the end of the 19 th century. But more often than not, road trips go hand-in-hand with unhealthy road foods (fried onions, anyone?), cramped legs, and sunburned noses. This summer, try these tips for a road trip that&rsquos fun, entertaining, safe, and &mdash best of all &mdash healthy.

On the Road &mdash Your Action Plan

1. Bring smart snacks.
Fill a cooler with ice or cool packs and load it with plenty of nutritious, easy-to-eat snacks like low-sugar yogurt cups (choose plain or Greek to avoid mega-doses of sugar), string cheese, fresh fruit, homemade granola bars , cut-up veggies and hummus, healthy trail mix (keep track of portions to stay out of dangerfood territory), unsalted nuts, dried seaweed snacks, or preservative-free meat jerky .

2. Choose water.
Bring a few reusable (BPA-free) water bottles and fill &lsquoem up at every rest stop. If overnight lodgings include a freezer, chill bottles while you sleep for ice-cold H20 all day long. Avoid soda and creamy, sweet coffee drinks, which pack unnecessary sugar and fat and (if caffeinated) actually contribute to dehydration.

3. Stretch your legs (and shoulders and neck).
Stop frequently (at least a few times a day) to get out of the car, move around, and do a few stretches. The hip flexors, lower back, shoulders, and neck are most likely to tense up after a few hours at the wheel Association between sitting and occupation LBP. Lis AM, Black KM, Korn H, Nordin M. Occupational and Industrial Orthopaedic Center, New York, NY, USA. The European Spine Journal. 2007 February 16(2):283-98. . If the road runs along a national park or other hiking terrain, consider making a pit stop every once in a while for a short walk in the woods.

4. Don&rsquot forget the SPF.
No trucker burn here! Windshields and windows might keep the bugs out of the car, but they don&rsquot fully protect our skin from the sun. Slather on some broad spectrum SPF 30 or higher at regular intervals to keep skin safe.

5. Keep eyes on the prize.
A good set of sunglasses is essential to protecting eyes from the sun. Exposure to too much sunshine can damage vision and even cause certain kinds of eye cancers. Light-colored eyes are often more sensitive to light, so blue, green, or grey-eyed guys and gals should take especial care to protect peepers from the sun. Bring along a pair of high-quality sunnies that protect against UVA, UVB, and HEV light. A polarized pair can help cut down on glare, making driving safer and more enjoyable.

6. BYO gym.
No treadmill? Muammo yo'q. Pack sneakers, gym clothes, and small exercise equipment like resistance bands or a yoga mat to turn any quick stretch break into a mini-workout. Print out (or save on a smartphone) plenty of bodyweight workouts for hotel rooms or mornings when other road-trippers are moving slowly.

7. Practice perfect posture.
Especially if driving for more than one day, comfort in the driver&rsquos (or passenger&rsquos) seat is essential. Adjust the seat and bring pillows and seat supports to make the car seat as comfy (and ergonomically correct) as possible. Sit up tall and take frequent breaks to roll the shoulders, stretch the neck, and realign posture.

8. Stay engaged at the wheel.
Don&rsquot just sit there like a bump on a log! It&rsquos not exactly an hour-long cardio-fest, but even when sitting in traffic you can suck in the abs and squeeze the glutes to keep muscles working.

9. Choose meals wisely.
There are only so many carrot sticks a person can eat before hankering for a real, hot meal. From fast food drive-ins to gas station markets, road food is notoriously unhealthy. For a lighter meal, look for grilled items, plenty of greens, and don&rsquot be shy about asking for a sauce on the side.

10. Go loosey goosey.
Tight tops and snug shorts may look fine at &ldquoda club,&rdquo but they can be darn uncomfortable for hours in the car. Choose loose, light layers to aid circulation and prevent chafing and overheating. Compression socks look dorky, but they can prevent achy muscles (and in more extreme circumstances, deep vein thrombosis, a condition where blood clots form in the legs after sitting for a long time) if you&rsquore planning on long stretches of sitting.

11. Get plenty of rest.
&ldquoDrowsy driving&rdquo isn&rsquot just unpleasant it&rsquos downright dangerous. Get off the road when feeling sleepy or alternate drivers to keep fresh eyes on the road at all times.

12. Keep the brain active.
What&rsquos a road trip without a bumpin&rsquo playlist and plenty of off-key singing at the top of your lungs? The tunes make the trip, but an audiobook or podcast can help pass the time when travel buddies are too tired for a sing-a-long. Everyone will learn something new, exercise their brains, and a bit of new knowledge or an interesting story will make the miles fly by.

13. Moslashuvchan bo'ling.
Unless scurrying cross-country to meet a specific deadline, factor in an extra day or two of travel time. That way there&rsquos plenty of time to explore a hidden waterfall a few miles off-road, take plenty of scenic detours, and keep the overall mood stress-free.

Special thanks to Greatist Expert Dr. Phil Page for his help with the posture section of this article.

Have you ever gone on a road trip? What&rsquos your best tip for staying happy and healthy on the road? Share in the comments below or tweet the author @SophBreene.


Videoni tomosha qiling: 4000 Essential English Words 3 (Iyul 2022).


Izohlar:

  1. Joyanna

    Xususiyatlari paydo bo'ladi

  2. Faeshicage

    Between us, you should try to search google.com

  3. Javin

    Bizga hamma yoqdi!



Xabar yozing