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Check-List for Trip Across Europe

Check-List for Trip Across Europe

A trip across Europe may be an exciting prospect, but you shouldn’t forget that to make it both enjoyable and safe, you should take some time to prepare for all possibilities. Before you hit the road you should stop for a moment and make sure you have everything from this checklist prepared.

1. Check airline carry-on restrictions.

Security measures are constantly changing, usually in the direction of tightening, which means that the list of things you can get on board with may vary from trip to trip, especially if you don’t travel very often. Check this list for the airline you are going to travel by and make sure you know the regulations for the countries you are going to visit.

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2. Get a European health insurance card.

A trip abroad is supposed to be associated with good times and fascinating experiences; however, nobody is ever secure from unpleasant surprises, and even if you are extremely careful there is still a possibility of catching some disease or getting into an accident at the most inopportune moment. And if you are that unlucky, not having a EHIC may prove to be even less fortunate, for healthcare services on the continent can cost you a pretty penny. You can visit this site for more information on what benefits having an EHIC means and how to apply for one.

3. List your valuables.

If you take any valuable things with you (primarily gadgets and electronic devices), you should take photos of them and write down their serial numbers, models, makes and suchlike. If worst comes to worst and something is stolen from you during your trip, you will have something to go to local police with.

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4. Make reservations.

This is better done well in advance, especially if you travel through multiple countries in a peak season. The best approach is to prepare a careful and detailed plan of when and where you are going to be at every given moment, and arrange for accommodations, restaurants, sightseeing tours, local guides, events and suchlike long before you set out—fortunately, in today’s connected world, this is very easy.

5. Think about travel insurance.

Do some research to help you decide if you think it is worth paying for. Does your current insurance cover your health and possessions? Which are the optimal variants in your case? Consult a specialist if you are in doubt.

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6. Take care of a valid driver’s license.

If you plan to rent a car, you should check if your driver’s license is valid in the country you are about to visit. In some states, such as Austria, Spain, Italy and a number of others, you cannot drive a car without an International Driving Permit, so make sure you have it if you go there.

7. Download the necessary apps.

Travel apps can be of great help when visiting an unfamiliar country. Guidebooks, translators, dictionaries, maps, transit schedules, measurement unit converters—the possibilities are endless. Just check an online list of recommended travel apps or two and you will find more than enough.

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8. Prepare an itinerary.

Having a careful and detailed plan of your trip is helpful in many ways. Firstly, it makes for a more efficient and enjoyable trip—if you’ve already decided on everything you want to do, you won’t lose any time making up your mind. Secondly, you should give it to your family and friends so that they know where you are at every given moment and can contact you in case of an emergency.

Traveling may be fun, but suddenly discovering that you’ve forgotten to prepare something crucial is far less pleasant. So make sure to tick off all the points in the list—and all sails to the wind!

Featured photo credit: Girl Driving With Hands On Steering Wheel/Ed Gregory via stokpic.com

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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