One of my favorite ways to explore a new city is to wake up early and go on a run. Not only do you get to explore the streets and get in exercise, but it is also a great way to take some time to yourself. This is especially helpful if you’re on a long-term trip with your partner.  Trust me, this hour of sweat and endorphins will become therapeutic!  Check out Map My Run for different running routes.

Take a Yoga Class

Of all the exercise classes out there, yoga seems to be the most universal. Studios are popping up all over the place.  It is a great way to stay active and I find it beneficial after long-haul flights.  If by chance, you find yourself in a location that does not have a yoga studio, you can always do some poses in your room.

Go for a Hike

Whenever we go on a trip, Michael and I love a good hike. You get some great exercise and you get out in nature, taking in the beautiful scenery and breathing the fresh air.  Just make sure you bring plenty of water with you and that you have the right shoes.

Walk vs Car

These days, ride-sharing apps have made it easier than ever to get from Point A to Point B. But if you have the option to walk versus take a car, you should always go with the former. You will be amazed at how many miles you will rack up without even noticing it.  There are tons of walking tours available in most cities – so we recommend those over the ones on buses.

Take the Stairs

If you are staying at a hotel with an elevator, opt to take the stairs every once and awhile. Your booty will thank you for that extra effort.  If you really want to feel the burn, turn this into a full-on workout.  Set a timer for 15-20 minutes and run the stairs suicide-style:

1. Run up the first flight, then go back down
2. Run up the two flights, then go back down
3. Repeat this process until you hit the top
4. See how far you make it in the time limit and then challenge yourself to beat it next time!

Find a Local Gym

Okay, sometimes you just really want to pick up some free weights or use an exercise machine. If you are staying at a hotel with a fitness center, then you’re golden.  If not, just do a quick Google search.  Chances are there is a local gym in the area that will allow you to buy a day pass.  We like to make the most of this experience by finding one that comes with a spa and/or steam room.  Another great option is to see if there are any outdoor fitness spots in the area.  We found this to be a trend in cities like Buenos Aires, where the parks are full of body-weight machines.  Make one of these parks a stop along your run and you’ve now got a full workout in!

Go Swimming

For those of you heading towards the water, whether it’s the ocean or a lake, you should always take the opportunity to go for a swim. Swimming is one of the best fitness exercises you can do because it hits all your muscle groups.

Take Up a Water or Adventure Sport

Of course, there are plenty of other options to stay active in the water beside swimming. We love to go stand-up paddle boarding or kayaking because it’s a great upper body workout and it’s fun!  If you’re not by a body of water, check out options like mountain biking or rock climbing.

Rent a Bike

If your itinerary includes getting out of the city center and heading into neighboring villages or visiting a place a few miles away, opt to make it a bike trip and not a car. Just remember to have clear directions (map, GPS, etc) and wear a helmet.

In-Room Workout

Back home, I teach fitness classes so I love to incorporate those activities into my travels. For a simple workout you can do in your hotel room, follow the steps below:

The 5-4-3-2-1 Workout

5 Minutes:

• 1 Min: High knees
• 1 Min: Jumping jacks
• 1 Min: Front kicks
• 1 Min: Jumping jacks
• 1 Min: Run in place

4 Minutes:

• 1 Min: Alternating lunges
• 1 Min: Mountain climbers
• 1 Min: Alternating lunges
• 1 Min: Mountain climbers

3 Minutes:

• 10 Pushups / rest
• 15 Tricep dips /rest
• Repeat until 3 minutes is up

2 Minutes:

• 30 Sec: Regular squats
• 30 Sec: Jump squats
• 30 Sec: Regular squats
• 30 Sec: Jump squats

1 Minute

• Plank

Total Time: 15 minutes; For intermediates, complete 2x; For advanced, complete 3x

Pro-tip: If you’re going on a long-term trip, pack some exercise bands with you!  They are a great way to incorporate some strength training to your in-room workout.  Plus, they are lightweight so won’t add in much bulk to your backpack!

Also, if you are thinking you would like your vacation to fully incorporate a fitness program, consider booking a wellness trip!  Read our post about wellness retreats here.

The post Ten Ways to Exercise While Traveling appeared first on Passport Therapy.

Periods

No point in beating around the bush.  It comes and goes every month and if you’re heading out on an extended trip, your period is likely going to make an appearance.  While there are contraceptive options out there that will make your period disappear altogether, that’s a conversation for your gynecologist or women’s health professional. For the rest of you, your monthly cycle is something you need to think about before packing that 40L backpack. This is especially true if you plan to visit Latin America or South Asia, where women’s health products can be tricky to find.

Let’s go over your options:

• Pads: The good news is, these are available basically everywhere. But be aware that you need to plan ahead for your disposal strategy!
• Tampons: If you’re traveling through Europe or Australia, you can pop into most drug stores and pick these bad boys up. However, in many places across Latin America, Asia, and Africa, they simply don’t exist — anywhere. So, think twice about your itinerary and whether it makes sense to pack 100+ tampons into your backpack.
• Menstrual Cup: For those that don’t know, a menstrual cup is a small, reusable cup made from healthcare-grade silicone that can be worn for up to 12 hours. Yes, there is an initial ick-factor but when you’re on an overnight bus ride with questionable toilets, you get over it pretty quickly. Plus, it’s much more environmentally friendly than your run-of-the-mill pad. Two of the most common brands are Diva Cup and Lily Cup.

UTIs

Urinary Tract Infection (UTI) might be my three least favorite words. Unfortunately, it’s a pretty common issue faced by female travelers. Long bus journeys or frightening bathrooms may mean that you don’t use the toilet when nature calls. “Holding it in” is a leading cause of UTIs, along with poor hygiene, a lowered immune system, and not peeing before and after sex.

Here are a few quick tips:

1. Drink LOTS of water! This is both a prevention technique and will help significantly if you do catch a UTI.  Mild cases of UTIs may clear up on their own, but water is key to making that happen.
2. Pee when you need to.  If the toilets are nasty, I often found that mother nature was a wonderful choice. Just bring some wet wipes with you and dispose of them when you can.
3. Cranberry pills. Think about stocking your first aid kit with some of these. Cranberry juice works as well, but it is often loaded with sugar. Plus, it’s not as easy to carry around as the pills!
4. Antibiotics. Pay attention to your symptoms!  If you develop a fever, pain in your back, or notice blood in your urine, you’ll need to get some antibiotics.  The last thing you want is a kidney infection. While some countries have antibiotics available over-the-counter, you may want to consider consulting a doctor before your trip so you have some readily available.

Yeast Infections

At this point, you’re probably thinking, damn it sucks to be a chick.  Just be thankful that we live in a day and age where so much of these women’s health issues are addressable.  Which leads me to yeast infections.  Symptoms include an itchy vagina and thick white discharge (how pleasant!).  While it is super common to get at least one in your life, there are lots of travel-related factors that can increase your chances of getting one:

• Antibiotics & Anti-Malaria Meds: These meds will kill the healthy bacteria in your body
• Weak immune system: This happens a lot when traveling due to irregular sleep patterns and too much partying
• Hot & humid climates: Wearing a wet bathing suit, not drying off properly after swimming, and not wearing breathable cotton underwear can lead to a prime breeding ground for yeast

If you happen to take one of the above-mentioned medications, then an easy way to prevent an oncoming yeast infection is to eat or drink something with active cultures, such as yogurt.  That said, if you do get one, there are over-the-counter treatments available, usually in the form of a pill or cream.

Sex

If you’ve chosen to live a life of abstinence while traveling, then read no more.  For the rest of you, let’s talk about sex.  Whether you’re traveling with your partner or heading out on the road solo, we all want to feel safe and prepared for those intimate moments.

• Get Tested: Before you embark on your journey, just go get it done. Period.
• Use Protection: Ladies, if you’re on the pill or have an IUD then you know these only protect against pregnancy. Pack some condoms in your luggage because you shouldn’t rely on someone else to bring them. And if you decide to buy them on your travels, make sure they are a trustworthy brand that you’re familiar with because not all are created equal.
• Accidents Happen: If you suspect you’ve exposed yourself through unprotected sex, be sure to get tested at the earliest possible opportunity – and don’t have unprotected sex with anybody else!

Disclaimer: I am not a medical professional. This post only shares my personal experiences and opinions with regards to women’s health issues that may arise when traveling. The information provided (or through links to other sites) is not a substitute for medical or professional care. You should not use this article in place of a visit to, or advice from, your doctor or other healthcare providers. Passport Therapy is not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this article.

For other helpful tips on long-term travel, check out our post on which apps to use!

The post A Backpacker’s Guide to Women’s Health appeared first on Passport Therapy.

Personalization

Like many wellness resorts, Santani offers yoga and spa treatments. What makes them unique is the complete customization of their packages.  No two people are alike. As such, Santani personalizes packages based on body composition, current lifestyle, stress, fitness, emotional state, and future goals.  The Head of Wellness, your personal Wellness Concierge, and an Ayurvedic doctor will use the assessment to customize your bespoke Santani program. Whether you are recovering from an addiction or simply want to de-stress, a wellness retreat may be your answer.

Fitness

One of the most challenging parts of traveling, especially long-term, can be staying in shape.  Having the opportunity to practice yoga twice a day gave me that sense of accomplishment that I did not realize I missed so badly.  While we did our best to visit local gyms and fitness studios along our travels, having yoga built directly into our stay was so convenient.

Santani primarily focuses on Hatha Yoga and is available for guests to practice twice daily.  With this built into our schedule, I found myself eagerly anticipating the next class.  And if you are on the fence about yoga, you should know that it has shown to provide long-term benefits not only for body alignment but also to patients of respiratory problems, anxiety, high blood pressure, and arthritis.

Cost

Many of you might be thinking that a wellness retreat sounds like a great idea but is too pricey.  And while it is true that they can get very expensive, depending on the package it can actually be more economical than a regular vacation. During regular vacations, you make your own spending decisions, which can result in money leakage. We all know how easy it is to go over budget!  However, retreats are pre-planned and include exclusive features, in addition to all the facilities of a simple vacation. Thus, they can actually be more financially reliable. 

So, for your next holiday, pick a retreat that will actually give you the vacation your mind and body needs.

Santani invited us to stay as guests. All content provided on this blog is for informational purposes only. All opinions are our own.

Find out why Santani Wellness Resort is one of the hotels we love!

The post Why You Should Consider a Wellness Retreat appeared first on Passport Therapy.