Hit the road safely this summer

When packing the car with mom's overly packed suitcase, dad's heavy beach chair, and the bottomless bag of sand toys, it is important to use proper judgment when packing, lifting, and carrying the beach essentials to avoid injury.

Bulky luggage can be difficult to lift, carry, or even transport.

Pack smart and light. Place items in multiple smaller bags rather than one large piece of luggage.

Before lifting luggage, stand beside it and bend at the knees without bending at the waist. Lift with your leg muscles and grasp the handle while holding it close to your body.

Although you are eager to get the trunk packed and then reverse the process and schlep everything into the rental house, do not rush when lifting or carrying suitcases. If it’s too bulky, get help.

Let's face it – road trips can be long and sometimes difficult. From the toddler repeatedly asking, "Are we there yet?" to body aches from sitting too long, it's good to be prepared. Luckily, there are exercises you can do while riding in the car to avoid discomfort. If you're driving, you might have to wait for a rest stop to try some of these.

Ankle Pumps – Lift one foot and point your toes upward then downward. You can repeat this technique on both feet as many times as you desire.

Chin Tucks – These are best for soothing your muscles and neck pain. Look straight ahead then bring your chin toward your chest. Hold this position for five seconds. Lift your head slowly back toward your headrest. Breathe normally when tucking in your chin.

Knee Lifts – These help to stimulate hip flexors and abdominal muscles. Sit up straight in your seat while keeping your legs at a 90-degree angle. Keep this posture while slowly bringing your knees to your chest. Repeat this exercise 15 times.

Abdominal Contractions – Suck your stomach inward while continuing to breathe. Hold the position for 20-30 seconds before releasing. Repeat as many times as desired.

It's important to keep yourself mentally healthy during your travel. Practice eating healthy so you have the energy to deal with activities. Eat as many colors of the rainbow daily to ensure you are getting a great range of nutrients. Snack on protein, nuts, seeds, and whole grains to maintain energy between meals. Pack a small bag with some protein bars, unsalted nuts, boxes of raisins, and some fruit.

Be mindful about making time for comfort and relaxation, finding moments to feel the sun on your skin, breathe slowly, listen to the waves or birds, delight in your family's laughter, and focus on your joy. After all, you are on vacation.

Plan for a flexible routine. Ensure you are getting enough sleep while also saving time to sit down to eat your meals. But also remain flexible so that you're not disrupted when the unexpected occurs, as it often can while on vacation.