Reasons to keep active

You may be surprised by the physical and internal changes that can take place when you stay active. As you already know, you will be able to lower your risk of many diseases including high blood pressure, strokes and diabetes. In addition, it will help you on the job. Research has shown that exercise can help you be more productive, and even friendlier on the job.*

Whether it is walking, running, weight lifting, yoga, Pilates or countless other exercise alternatives, the key is to get moving. By doing just 30 minutes of exercise three times a week you will be able to see improvements in your athleticism, balance, strength and flexibility. Not only does achieving a fitness goal lead to more self-confidence and self-esteem, but you will also notice improved overall muscle tone, more energy, and more stamina. Regular exercise can also help you sleep better, giving you more energy and less stress during your busy workday and life. Here are a few web sites with more general fitness information:

Fitness Online
Women Fitness
Fitness Magazine
Self
MSN: Men’s Fitness

Recommendations for keeping active

Going for a walk or run around your new location is a great way to experience the culture of an area.

Just because you are on the go as a travel nurse does not mean you can’t still get a good workout on the road. Even though you may not belong to a gym or are unable to take a lot of equipment with you on your travel nursing assignments, there are still good exercise alternatives available. Resistance bands or exercise videos/DVDs are easy to pack and can be very effective. And don’t forget your running shoes. Going for a walk or run around your new location is a great way to experience the culture of an area.

Visit these sites for information, advice and recommendations for keeping active without fancy equipment. Whether you are just a beginner or have been working out for years, there is something for everyone:

weightlossforgood: Exercise in the home
MedicineNet: No weight workout
WebMD: No Gym Required: How to Get Fit at Home
eDiets.com: Weight Lifting without Weights
Women Today Magazine: Workouts That Travel

If you can't go for a jog, try walking briskly through the halls.

What about your blood pressure? What about your stress? What about your own body and heart? Have you ever given thought that the life you lead now may not be conducive to a healthy life later? It’s known that nurse’s schedules can be rather crazy and can be difficult to squeeze in time for the gym. So what can you do? Well there are many things you can do during a typical day on the job, or even driving in the car on your way to your new travel nursing assignments. Set aside 10 minutes each day for these simple body building, stress reducing exercises and the results will quickly show up in your energy level and more importantly, in your mirror reflection.

To see how heart healthy you are, take a heart health assessment at the American Heart Association’s website.

Please share any other exercises or tips you use to keep a sound body and mind in our comment section below.

All the frequent detours allow me to get up and stretch my legs and arms which keeps me alert, stimulates blood circulation and prevents my back from getting too stiff. I know many of you may just want to get there as quick as possible, but you should try and stop every couple hours, even if it’s just for 5 minutes. Always allow time for breaks in your itinerary, it is imperative to your well being. Besides, you’re probably traveling through unknown territory and what better time to soak up the surroundings and make your trip a little more memorable. For instance, my favorite road trip discovery of late is this truck stop/fireworks stand/antique/lawn ornament store between Omaha and Kansas City. It’s like a buffet of useless things one could ever need to buy while on a road trip, unless you’re in desperate need of gnome for your garden… Then this is your place!

Okay, so here are a number of exercises you can do while traveling cross country.

• Pelvic tilt. Funny name, good exercise. This exercise may help prevent or relieve any lower back discomfort and will work your abdominal muscles. Sit up tall in yourseat and place your hands behind you at the small of your back. Now press your back into your fingers by contracting your abdominal muscles.Hold for 10 seconds, then relax. After doing this a few times, try holding the contraction longer.

• Quadriceps contractions. Using one leg at a time, straighten your knee and contract your quadriceps. Hold the contraction for 10 seconds and do this several times.

• Upper-body stretches. Tilt your head toward one shoulder, then the other. Do shoulder circles in both directions. Clasp your hands together on the steering wheel and round your shoulders and upper back. If the weather cooperates, get out of your car for these exercises:

• Full-body stretch. Clasp your hands together and reach above your head, stretching yourself as tall as possible.

• Calf stretch. Step one foot behind the other and press your heel down. Hold for 20 seconds. Repeat with the other leg.

• Squats and lower back stretches. Stand beside your open car door and support yourself by holding onto your open window. Squat down to a 90-degree bend in your knees, then stand up. Do this 10 to 15 times. Stretch your lower back by bending at your waist and stretching away from the door.

So if you follow my suggestions, you can save yourself from pain and stiffness, all the while enjoying the scenic highways of these great United States. Happy travels!

TravelFitness.com
HealthyTravelNetwork.com
ExpertVillage.com
EmaxHealth.com
ChristineColumbus.com
WorkoutsForYou.com
60in3.com
RoadWarriorTips.com

1.       Make sure you’re visible. Wear bright colored or reflective clothing.

2.       Carry identification. Bring your driver’s license, medical insurance card, and an emergency contact number in the event of an emergency. You may also want to bring your cell phone or change for a phone call.

3.       Run against traffic so you can see approaching vehicles.

4.       Stay alert and be aware of escape routes should you be confronted.

5.       Avoid deserted streets and lonely areas.

6.       When possible, run with a partner or your dog. If you don’t have a dog, ask a friend if you can take their dog for a run.

7.       Vary your running route and the time of day that you run.

This is only a basic collection of safety tips. Below are some excellent resources you may want to check out for additional tips:

·         http://www.runtheplanet.com/trainingracing/safety/

·         http://www.running4women.com/starting_out.php?subid=4

·         http://running.about.com/od/safetyissuesandtips/ht/runsafe.htm

• www.mapmyrun.com
• www.favoriterun.com

Both sites utilize Google Maps, which allows you to customize and know the distance of your route. Other options include elevation display and libraries of running routes that other users have created. FavoriteRun.com offers a premium membership to access additional features while it appears that MapMyRun.com is completely free. Both sites are great tools to help you continue your running regimen when your away from home or if your simply looking for a new route to run.

Starting a new travel nursing assignment can be stressful as you get oriented to a new location. Hopefully these sites can help you maintain or start an exercise program which can help you stay in control and rejuvenated.