Advertising
Advertising

A utility tells you what to pack for travelling

A utility tells you what to pack for travelling

There is a good online utility called The Universal Packing List. After filling in your trip’s information, it will generate a custom packing list suitable for that particular journey.

It will return a very detailed check list. Example as follow. You definitely don’t want to bring all of items in the list along but it should be a good reference on what you should bring.

The Universal Packing List


Here is a snippet of what it will return:

Electrical stuff

General electrical or electromechanical stuff sometimes worth bringing with you.

General electrical items

Cell Phone (Mobile Phone, Cellular Phone)

Remember that there is a big risk your phone may not work in other countries.
It could be the wrong network technology, or your phone service doesn’t
allow you to use it outside your own country, or even outside your own state
in the US. An alternative is to rent a phone at your destination, but that is
probably expensive.

Charger to Cell Phone

Remember that you may need a Wall socket adapter if you wish to recharge the
batteries of the telephone, unless you have one of those new solar-powered cell
phone battery chargers.

Computer

There are many choices from Laptop, Notebook to Subnotebook. Make sure you really
need it, since many of them are heavier than you first might think! Remember that
you may need a Wall socket adapter if you wish to recharge the batteries in the
computer.

PDA

Watch

Next time I’ll buy myself a Swatch or something similar. No big deal if it gets
stolen, and they are waterproof and sturdy. Be sure the battery is fresh! Some
watches have a handy alarm feature and a built-in tiny compass. Another handy
option would be a watch with a built-in calculator, but they are unfortunately
often ugly beyond description and also seldom watertight.

Flashlight (Torch)

I have a Maglite (a thin black slick metallic torch with an adjustable magnifying
glass) that I like to bring with me. It’s nice to carry along at night in strange
neighbourhoods abroad. Kind of expensive. The smallest Maglite is called
“Solitaire” and can hang off your key ring. An alternative is the tiny,
long-lasting LED lights that cost about $10 US. Get the kind with the lockable
on/off switch for hands-free use.

Batteries

For your camera, flash, torch, watch, Walkman, PDA and GPS.

Digital Camera equipment

In many cases a digital camera is probably a better choice for a trip
than a normal camera, since they are so much simpler to handle, takes
up less space in your luggage, and are cheaper to use in the long run.
But the quality of digital photos aren’t yet really as good as normal
photos, so if you are really into this, then you’d better bring a normal
camera and normal film.

Digital camera

Be sure the batteries are fresh!

Memory cards

Some memory cards are now so large (4 GB CompactFlash are available, for
example) that you may be able to get away with a single card for the
whole of your trip. Try to estimate how many pictures you’ll take during
your trip, and how much memory they normally take up on your memory card,
and you should be able to calculate what size memory card you’ll need.

Battery charger

If your camera uses non-standard batteries, and you’re off to a longer
trip. You may also need a Wall socket adapter.

Associated cables

To your charger, or from the camera to your computer, in case you want to
move some of the pictures off your memory card, to make room for more
pictures.

Generic photo equipment

Various things to bring with you if you bring along a camera or video camera.

Camera bag

Music items

A Walkman can be heaven and hell. It can be stolen, and it can also give you some of
the best highlights of a trip.

Music player (Cassette, CD, MiniDisc, MP3)

For travels it is probably best to take a player that can read MP3 disks, since
they can store about 10 times more music, as well as many many MP3 audio books.
Particularly great if you can’t read on buses. Even better if it has a radio
tuner. There are solar cell battery chargers you can buy, so that you don’t
need to buy so many batteries. Remember that you may need a Wall socket adapter
if you wish to recharge batteries the normal way.

Headphones

Can also be a good idea on long flights, since the ones you’re offered on planes
are often of very low quality.

Music media (Music cassettes, CDs)

If you bring too many, they take up a lot of place in your backpack. If you bring
too few, you get sick and tired of them in a flash. One option is to leave them
all at home with your music player. That way all your music will be like brand
new when you come home.

More by this author

Leon Ho

Founder of Lifehack

Book summary: A Technique for Producing Ideas Finding Your Inside Time 10 Ways to Extend Laptop Battery Life Bob Parsons on His 16 Rules for Survival Free note taking templates and techniques

Trending in Lifestyle

1 11 Simple and Effective Ways to Manage Stress 2 Causes of Insomnia and How to Overcome It (The Complete Guide) 3 10 Simple Morning Exercises That Will Make You Feel Great All Day 4 13 Bad Habits You Need to Quit Right Away 5 10 Most Entertaining Things To Do During A Long Journey

Read Next

Advertising
Advertising
Advertising

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:

Advertising

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]

Advertising

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.

ablab

    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.

    Advertising

    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.

    Advertising

    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

    Read Next