Print view logo

Hit the road safely this summer

Summer Safely Travel Tips

Days are longer, weather is warmer, and summer is here. No better time to hit the road for an adventure. The last thing you want on your travel itinerary is a painful and uncomfortable car ride. Here are some travel tips to help you manage the comfort of your body while on the road.

Suitcase Lifting

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.

Travel Safely _Travel Tip 1_800x 940

Car Exercises

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.

Travel Safely _Travel Tip 2_800x 940

Dr. Brad Conner

"You wait all year to go on vacation. Follow some simple tips to stay healthy and limber, so you can run after your kids on the beach, hike in the mountains, and do other fun things, taking home great memories."

– Dr. Brad Conner

Mental State

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.

Travel Safely _Travel Tip 3_800x 940

You never know where you may need care - even away from home.

urgent care illustration

Urgent Care

If you're traveling around our area, we are here to help treat illness and injuries with quick, walk-in urgent care. Find your closest location.

Find a location

virtual care illustration

Virtual On-Demand Care

Have a quick health question? You can get answers fast by talking to a board-certified doctor online, 24/7.

Get care now

Related Stories