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10 Travel Tips from a Seasoned Traveler

10 Travel Tips from a Seasoned Traveler
Airplane

Recently I’ve just completed a trip outside of United States. I am not a world traveler and I learned a few hard lessons that I would like to share with you. Here are the top ten suggestions I’d like offer to make your overseas travel a more smooth experience than mine was.

I have written them from my perspective which is that of an American traveling to other countries. It is also worthy of note that I travel and thus write from the “coach” perspective as I have never traveled “first class” and so can not comment on that experience.

Here are some of the things I learned.

1. Airline Food. If you request a kosher meal you will probably be served before the other passengers. This may get you some grudging looks from the other passengers but at least it will give you time to actually eat something before the flight attendant comes back to take your tray. In addition some airlines offer a children’s menu. This is good to know just in case your son or daughter isn’t a great fan of steam leeks. It is a lesson I wish I had in advance and it particularly sinks in when the child in the next seat over is munching on chicken tenders rather than the aforementioned creamed leeks on your child’s tray (sorry girls).

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2. Claim and Recheck Baggage. Much to my dismay, I learned upon my return to the United States that I needed to claim and recheck my luggage before I could make my connecting flight. If you don’t know this, then you don’t know to build an extra hour into the time you need to make your connecting flight and end up rushing about the terminal like a fool.

3. Travel Light. You may be able to expedite your entrance and departure from the airport by forgoing the use of checked baggage and using a carry-on only. In addition to the hassle of checking bags twice as mentioned in number 2, you save loads of time otherwise spent standing about the luggage carousel in the herd with the other travel beasts of burden, while you await the appearance of your luggage (which looks just like every other piece of luggage) then fighting your way to the front of the line before it disappears through to baggage handlers port of no return before your eyes.

4. Show Me the Money. Rather than exchanging for local currency before you begin your journey, you may wish to stop at an ATM in your network when you arrive for some walking around money. Large financial institutions get a better exchange rate than an individual can secure.

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5. Protect Your Documentation. Scan copies of all your passports and travel documents. Then save them to a USB compatible storage device. I put mine on a lanyard around my neck. Wherever you put yours make sure it isn’t the same place as your passport. One of the things that make this so important is the brisk market for stolen travel documents. This is not a day in which you can easily explain how you indentification became involved in the commitment of some fraud on soil that is not your native home.

6. Share the Plan. Register with the U.S. State Department. This will provide a way for you to be contacted should there be a family emergency while you’re away. However, advise your family of what constitutes an emergency you should be contacted about. It may be callus but I tell my family, unless it is something I can do something about from 2,000 miles away don’t tell me until I get home. Another benefit of this service is that it provides a way for you to contact family if you encounter an emergency someone at home can help with while you are abroad. Plus, it’s free. I’m a big fan of free.

7. Are You Really in Good Hands? Advise your medical insurance providers that you will be traveling out of the country. You may need to purchase riders or supplemental coverage to protect you while you travel. There are also some quality policies you can purchase from independent providers who specialize in this type of protection.

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8. Reach Out and Be Touched. Arrange for your airlines to email, text message (international travel cell phone required in some cases), call you with changes in your flight arrangements. This could have saved me several hours worried waiting when terrorists bombed a nearby airport on my trip.

9. Drink Bottled Water When Traveling. Request bottled beverages if you are not sure of the source of the water. Read this for more information on advices on water consumption.

10. Relax. You might as well. You’re traveling in a foreign country and your fate is in the hands of people you’ve never met before. There is absolutely nothing you can do about it so you might as well enjoy it. Life is about the journey, after all.

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Editor update: Updated the title, introduction and #9 to avoid confusion.

Reg Adkins writes on behavior and the human experience at Elemental Truths.

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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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