Plan to hydrate, rest and walk in the days leading up to a long road trip. Eat a healthy diet with plenty of fiber and visit your doctor if possible. Plan stops to ensure that you get plenty of time to walk around and change positions.
No matter your age or health status there are some things you can do in the week leading up to a road trip to make the trip more comfortable for yourself.
There are 5 goals for this road trip plan:
Hydration
Dehydration is a huge issue when traveling. Dehydration can make you uncomfortable on your trip and lower your immunity.
I first noticed that my lips become chapped, then my digestion slows down and I start to feel tired.
In the days leading up to the trip be sure to drink plenty of water.
I recommend using a water tracker for 5 days before the trip to be sure that you are getting 8 glasses of water each day.
Rest
It is important to be well rested for a road trip as driving while drowsy is very dangerous.
It is very common for travelers to have trouble sleeping the night before a big trip, the excitement or anxiety can make sleep difficult.
Get 7-9 hours of sleep each night before a big trip to help you reduce stress and stay healthy as you prepare for your trip.
We are going to keep a very regular bedtime in the days leading up to the trip to protect your sleep time.
Walk and Stretch
You will probably be doing more walking than normal on your trip, so gradually increase your steps before the trip to avoid injury and pain on your trip.
A stretching routine can help you avoid pain in hips, knees, and ankles when you will be walking more than normal.
Talk to your doctor or physical therapist about any vacation plans and ask for a list of the appropriate stretching and light exercise routine.
Talk to Your Doctor
If you will be traveling overseas be sure you have all the required vaccinations for your trip by talking to your doctor.
Discuss any activities that you are planning and any health concerns that you may have.
Be sure you have enough of all your medication and ask about any side effects that could impact your vacation plans.
Visit the Chiropractor
A good chiropractor can help find any areas of tension in your back, hips and neck. They may be able to advise you on stretches or exercises that you can do on the road to keep yourself feeling good and flexible.
Schedule a visit with your chiropractor in preparation of your trip so you can start your trip aligned and feeling good.
5 Day Vacation Prep Plan
Here is a step by step plan for getting your body ready for a great road trip.
Click the image to download the printable plan.
Day 1
- Drink 8 glasses of water throughout the day
- Walk for 15 minutes indoors or outdoors
- Eat 2-3 servings of fiber rich foods
- Eat 1 or more vitamin C rich foods
Example:
Breakfast: Water with oatmeal and orange juice
Walk at the park
Lunch: Lunch meat sandwich on whole wheat bread and water
Dinner: Meatballs with mashed sweet potatoes and salad
Day 2
- Drink 8 glasses of water throughout the day
- Walk for 20 minutes indoors or outdoors
- Eat 2-4 servings of fiber rich foods
- Eat 1 or more probiotic foods
Example:
Breakfast: Water with eggs and whole wheat english muffin and yogurt
At Home Walking Workout
Lunch: Salad with Bell Peppers and Salmon and water
Dinner: Sausage and White Bean Soup with water
Day 3
- Drink 8 glasses of water throughout the day
- Walk for 25 minutes indoors or outdoors
- Eat 3-5 servings of fiber rich foods
- Eat 1 or more probiotic foods and 1 or more vitamin C rich foods
Example:
Breakfast: Water with Oatmeal and Grapefruit
Walk at park
Lunch: Water with lunch meat rolls and bell peppers and hummus
Dinner: Baked chicken with spinach salad and fruit salad
Day 4
- Drink 8 glasses of water throughout the day
- Walk for 30 minutes indoors or outdoors
- Include 4 or more fiber rich foods
- Eat 2 servings of vitamin C rich foods
Example:
Breakfast: Whole wheat toast, yogurt and berries
Walking workout at home
Lunch: Peanut butter sandwich on whole wheat bread, an orange and water
Dinner: Tacos with tomatoes, lettuce and avocado and water
Day 5
- Drink 8 glasses of water throughout the day
- Walk for 40 minutes to an hour indoors or outdoors
- Eat 4 or more servings of fiber rich foods
- Eat 2 or more servings of vitamin C rich foods
Example:
Breakfast: Yogurt with berries and water
Walk outside
Lunch: Salad with chicken, carrots, cucumbers, tomatoes a whole wheat roll and water
Dinner: Chicken with sweet potato, roasted bell peppers, hummus and bell peppers and water
Tips for the Plan
Vitamin C
You can choose to take a vitamin C supplement in preparation for your trip as well as or instead of increasing your vitamin C intake from food.
I like the Emergency C brand and I always carry some on my trips. I feel that it makes a difference in my immunity.
Choose the liquid supplement over a gummy or a pill to help you get more water.
Fiber
The fiber in this plan is to keep you regular. Constipation is a common complaint on a road trip. The dehydration and change in diet contribute to constipation, so be proactive and include plenty of fiber.
You may choose to include a regular fiber supplement before and during your road trip.
Even with best intentions, fresh fruit and vegetables are harder to come by when you are traveling, so carrying a fiber supplement can help keep you comfortable while traveling.
Exercise
I wanted to recommend Walk at Home workouts on YouTube for a walking workout for this vacation prep plan.
I find these videos easy to follow and they get my heart rate up. There are plenty of choices to find a workout that fits your available time.
