Active interest.

Stay healthy on your travels

YOUR QUESTION

Q: Can you help me prepare a good travel medicine kit for long travel?

A: Here are Prevention's must-haves:

Prescription medications: Carry more than needed and in carry-on luggage. Keep the prescription.

Cough drops and tissues.

Insect repellents: If you are travelling to a region where malaria is a risk, pick one that contains DEET, and consider insecticide room sprays.

Sunscreen and lip balm. Choose SPF 15 or higher. Include topical cortisone cream for rashes and bites and body lotion containing aloe.

Foot care products. Band-Aids and pads to protect blistered feet.

For women: Medication for vaginal yeast infections.

Diarrhoea remedies. Loperamide or Lomotil. Ask your doctor about a prescription antibiotic.

Miscellaneous items. These include aspirin, acetaminophen, or other OTC pain relievers, bandages, gauze, adhesive tape, tweezers, scissors, laxative, and a thermometer.

This is a comprehensive list--choose according to your needs.

Workout on the go

Whenever you leave home and your daily routine, it's way too easy to abandon your regular workouts. That's why resistance bands make great travel companions. These weightless wonders tuck neatly into your smallest tote, yet they're strong enough to keep your 'homemade' muscles toned while you're away. Pick up a 4 or 5-ft band for maximum stretch. Pair it up with these two exercises.

For maximum efficiency, each move simultaneously targets both upper and lower body muscles: your deltoids, pectorals, biceps, gluteals, and quadriceps, to name them from top to bottom. You get two workouts in one, so this routine will fit as easily into your travel plans.

Your Toning Programme

Do two sets of 10 repetitions of each exercise, allowing 30 to 60 seconds of rest between sets. Your movements should be slow and controlled, with a one-second pause at the top. Do two or three sessions per week, with one day of rest in between. Resist the pull of the band on the lowering phase of exercises. Keep it slow and controlled.

Shoulder shaper

Grip one end of the band in each hand. Put your left foot on the center of the band; take a giant step back with your right. Bending both knees, lower yourself halfway toward the floor into a lunge; your front knee should be directly above your ankle. Stretch the band up to shoulders so your palms are facing forward.

Press the band overhead, straightening your left leg and lifting your right behind you. Squeeze your butt as you lift. Slowly lower your arms, and return to the lunge position. That's one rep. Do nine more, then switch legs, and repeat. That's one set.

Chest/arm/thigh firmer

Grab one end of the band in each hand. Stand straight with your feet 2 to 3 ft apart; place your left foot on the band's centre. Turn your right foot out 30 degrees. Your palms should face down; arms slightly bent. Bending your right knee, lunge to the right, and raise your right arm across your body and overhead. Slowly lower your arm, and return to the straight leg position. After 10 reps, switch sides.

Stay fit with Travel Plus! Write to editortravelplus@ intoday.com with any travel-related health query. Prevention India editor Sanghamitra Chakraborty will answer them all, and tell you about the latest research.

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