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Travel Hacks To Stay Safe While Backpacking

Travel Hacks To Stay Safe While Backpacking

I spent last year traveling through Latin America, from Mexico right down to Patagonia. Judging from some of the reactions of my family and friends before I left (and throughout my travels), Latin America is a place where danger lurks around every corner. Let your guard down just once and you’ll pay the price.

Thankfully, however, I’m pleased to state this has not been the case. I was a lone female visiting some pretty dodgy places – I’d be lying if I said I hadn’t felt a little apprehensive on some occasions. But in terms of actual bad things happening? Nada. Nothing. Not one story to report. The worst thing that happened was being ripped off by a Cancun cab driver at 5 A.M. Not exactly the end of the world.

Pretending that backpacking, whether solo or with friends, doesn’t come with risks is silly. Muggings, thefts and accidents can and do occur; traffic jams and unanticipated delays will probably, at some point, disrupt your plans. But with some simple planning and research, it’s easier than you think to stay safe and secure while on the road. Here are my three most useful travel hacks to stay safe.

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1. Keep a clear head

Beginning my tips by saying “Don’t get drunk” isn’t going to make me very popular. And I’m well aware that one of the main points of backpacking is to have fun, to experience new things and meet new people. And often those new experiences and new friends lead to drinking a lot. And I mean a LOT. While there is nothing wrong with a couple of drinks, getting wasted can lead to many problems.

I’ve stayed at many a hostel where guests are actively encouraged (read “pressured”) to keep drinking. No one wants to let the team down or appear boring, so most people oblige. Another shot or three can’t hurt, can it?

Yes, it absolutely can. Almost all incidents where I’ve heard about other backpackers getting into trouble, have been because they’ve been drinking. And drinking can lead to very poor decision making.

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No one thinks it’s a good idea to wander along the beaches of Rio de Janeiro at night when they’re sober – but when you’re drunk, it seems romantic. I’ve lost count of the accidents I’ve heard about where people have done dumb things because they’ve been drunk – from driving motorbikes to going tubing while totally smashed… it leads to trouble.

I’m not saying don’t have a few drinks, if you want to. Do have a drink, but keep a clear head and pace yourself. This is particularly important if you are traveling alone, because there’s no one there who can pull you back when you’re about to do something really dumb.

2. Talk to locals about the risks

If you’re heading to a notoriously dangerous place, chances are you’ve done a fair bit of research yourself. Take Medellin in Colombia, for example. I’d read countless articles about the cocaine cartels and Pablo Escobar, and the gang violence that almost ripped Colombia apart… but it turns out that Medellin today is pretty safe. I spent a month there and didn’t feel uneasy once.

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The thing you should be researching is the smaller things – like scams. You’re much more likely to be targeted by petty thieves after a quick penny than a big time crook, but these small scams often aren’t reported much. No one knows the risks of an area better than a local, so speak to employees at your accommodation about what to look out for.

When I was in Santiago, Chile, a local told me that a girl had been mugged the week before, and that I should carry a “dummy wallet” – a small purse with a few worthless cards and a small amount of cash in it. Then, if I was ever mugged, I could oblige and hand over my purse without losing everything. I never got mugged, but I sure felt a lot safer walking around the streets of Santiago.

3. Do the boring stuff

It’s a given that before you go to a new country, you want to research the fun stuff. Which restaurants will you eat at? Where are the most beautiful beaches? Which neighborhood has the coolest nightlife? I can spend hours looking at travel blogs, planning routes and making fun itineraries, but before you do all that, stop – and get the boring stuff out of the way first.

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The boring stuff means things like getting insurance, then making sure it covers everything. Writing down the serial number of your electronic belongings. Backing up and photocopying your travel documents. Take it from me – this can be invaluable.

If anything happens, this stuff is vital. If you’re injured, or a flight is delayed and you miss your connection, you’ll need your insurance number and policy details. If your laptop or phone is stolen, having the serial number is more helpful than I can explain. I learnt that the hard way, when I lost my camera and nothing could be done.

Sorting this stuff is boring but it doesn’t have to take long. Do it all at once and get it over with; read one of the many travel safety guides around, make a list and tick it off. It really is so simple. Then, and only then, can you get stuck into all the fun stuff!

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Ella Jameson

Freelance writer

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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