If you and your family are choosing to spend this holiday season with loved ones near AND FAR, you’re probably busy booking flights, going to get some winter coats (if there’s a chance of snow!), and prepping your kids for travel – but are you just going to wing it on how to treat your gut and pelvic floor? Don’t worry here are some stress free tips (kind of for always) take care of your pelvic floor while traveling to keep your pelvic floor safe and healthy. And spoiler alert, they require zero kegels!
Stay Hydrated:
Easier said than done when you’re toting 2 kids, their winter gear, suitcases and all THEIR water bottles. Pack your own water bottle. All airports, especially MCO, have lots of water filling stations so you can refill once you get past security. Take little sips while you wait at your gate.
Pro Tip: don’t just chug all your water before security check then stop drinking all water before and during your flight. Your kidneys will keep making urine so best to give them something to work with before it starts pulling from other organs on the flight and makes your urine super concentrated and feeling urgent.
Keep up with your fiber intake while you’re away:
The ‘not pooping when you’re in someone else’s house or away” is such a real thing” and its usually related to a change in our routines, increased sitting (attending a conference, driving, flying), change in diet (must have nostalgic favorites at home), and getting a bit more dehydrated/not drinking on said flights & car rides.
Pro Tip: Pack some high fiber foods for travel (sliced red bell peppers, roasted chickpeas, and baby carrots with some hummus) and bring some ready to make oatmeal to have consistent breakfasts while on the go, in hotels, or while staying with relatives.
You’re on the Move but are YOU moving?
Travel days help us cover thousands of miles at a time, but our wearables tell us we’ve only walked a handful of steps. While waiting at the airport, walk around, people watch while on the move. If you’re driving, at rest stops and lunch spots, walk around the gas station or restaurant (as long as its daytime and feels safe) before filling up or sitting down to fill up your belly.
Pro Flying Tip: Get up and move around if able, march your legs up and down, do some calf raises sitting or standing.
Pro Driving Tip: Do some pelvic tilts (back and forth, left and right), roll your shoulders back, march legs up and down (or single leg if driving) while engaging your core and singing out loud.
Family Vacation equals Nostalgia (and some Physical Exercise):
Not saying you have to go on a weekend backpacking trip, but see if you and your family want to explore a festival by foot or retrace your hometown the way you did before you could drive! You don’t need to stay somewhere with a full weight rack and treadmill – make a goal to do some body weight squats, lunges, push ups to keep up with your strength training routine while away.
New Loo and need to Poo?
Don’t have your travel squatty potty – no worries! If there’s a step stool nearby for your littles grab that and put it under your feet, take two rolls of toilet paper and place them under your feet, take the trash can and flip it on its side and step on that to elevate your knees above your hips.
Pro Tip: Gently engage your core, Exhale (Moo to Poo) with feet flat on the ground, trying not to strain. If you don’t go within 5 minutes, stand up and try again later.
Hopefully these travel tips help keep you moving forward while you’re moving around the country!
