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Ways to exercise or walk during constant traveling hours

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For many of us out there who are not fond of traveling and for them, it can be a big and hectic process especially when the flights are being delayed. Initially, it depends on the purpose of traveling, i-e: if you are traveling for vacations or the business, it can be difficult to stay healthy, relax and feel safe especially with all the scary news and stories of pandemics due to the passengers flying overseas. Sometimes it might sound like everyone is doomed to get sick during a flight. But that is not always the case.

  •         Health and fitness concerns related to flights:

Most people don’t realize that while sitting in a cramped metal tube with many other fellow passengers from around the world, at 8,000 feet of pressure, your body isn’t the same. Your immune system gets stressed and even breathing is more labored due to less availability of oxygen in the air at such high altitude. Also, the breathing system is under pressure because of the air’s diminished humidity.

In addition to all these, sitting idle for a couple of hours or more and eating processed food, caffeine, and sugary products adds more to the deteriorating health status of your body. The worst of all is the jet lag, making your body turn upside down. So the question arises, is it possible to stay healthy and fit during long-haul flights?

Another very common condition is a result of long flights which is generally termed as an economy-class syndrome or deep vein thrombosis. During air travel, the long durations of immobility results in the development of clots and cramped legs, the reason being low cabin pressure, dehydration and immobility. The doctors and physicians suggest passengers especially in long flights to create a situation where they can stretch themselves and move their limbs and legs for joints and muscle movement and regulated blood flow especially in lower half of the body to prevent such conditions.

Understanding all these health and fitness-related concerns, recently at Philadelphia Airport various health and fitness-related trends started to show up. The addition of yoga rooms, stationary exercise bikes and walking tracks scattered throughout the terminals making your overall traveling experience much better than it was ever before. 

  •         Simple exercise routines at airports and during flight:

During the flights when you sit upright for longer durations, it tends to stiff and tense your muscles. Also, it can be a cause of feet swelling due to fluid collection in your feet. To avoid certain conditions and prevent deep vein thrombosis, you are suggested to stretch before flights or even during the flight when the seatbelt sign turns off. Even a few laps to the toilet, simple walking, can be a good thing (if you are not disturbing other fellow passengers).

Some airports around the globe, like the Philadelphia Airport, have specified areas- the Philadelphia airport’s fitness zones, around the terminals for you to stretch yourself a bit before taking off. They have brought gym directly to the concourse and also created walking paths both inside and outside the terminals and the yoga rooms with loaner mats, encouraging easy access and low-impact exercise for everyone in the vicinity.

You can even pay for the gyms that are found nearby and at the airport terminals or hop on the stationary bikes and ride for a couple of minutes. Make sure to make most of the airport terminal space and amenities.  

  •         Philadelphia Airport Marriott fitness center:

The Philadelphia Airport Marriott is located at a very convenient location. Connected directly connected to Philadelphia Airport Terminal B, it allows passengers to get settled with an exceptionally accessible location, into comfortable areas quickly before getting lost in the sightseeing of the city. It is not only located near the Airport premises but is also in the center of all famous attractions and corporate hubs. You can just ho on an airport shuttle for free which departs every 20 minutes or you can simply walk straight to the gates to the hotel. You can also book the shuttle service on-demand between 12:00 PM to 1:00 AM. For health and fitness freaks, the Marriot is facilitated with a fully-equipped 24-hour fitness center. You can maintain your workout routine while in Philadelphia and can enjoy modern cardio equipment, free weights, and dumbbells, workout space with flat-screen TV’s throughout and total body exercise machines.

  •         Other fitness centers near Philadelphia International Airport:

ü  New Old City Ironworks- Situated about 15 minutes away from the airport by taxi ride and charge only $ 10-day pass.

ü  The Sweat fitness- Located just 20 minutes away from the airport by taxi ride and charge only $15 per day.

ü  The Ridley Sports Club- Situated about 10 minutes away from the airport by taxi ride, one day rates are free and charge only $10.00 after that. You can do aerobics, indoor tracks, aquatics, weights, racquetball and much more.

ü  The Bally Fitness- Located just 15 minutes away from the airport by taxi ride.

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  •         Exercise during flight:

If you don’t have enough time to spare and head towards specified gym and fitness centers, you can still perform simple and easy exercises (better to say stretching exercises) during the flight, just to stay active and not to exhaust yourself. Like;

  1. Knee lift

While sitting, you can gently and slowly bend your knees in the upward direction, towards you, one leg at one time. This simple exercise will improve blood flow in your lower body.

  1. Foot stretch and pump

While standing (make sure to find support to balance your body), lift your heels and stretch as high as you can. Then put both feet back on the floor and this time, raise your toes upwards and stretch as far as you can. It is the best stretching exercise for your lower body, especially feet, and legs.

  1. Shoulder roll

By creating gentle and simple circular movements for your shoulders and stretching them, improves the blood flow and relaxes joints. First, hunch your shoulders forward and then move them upward, backward and then downward, and repeated the cycle gently moving your shoulders.

  1. Knee hug

For a knee hug, clasp your knee while bending slightly forward and lifting your leg like hugging it towards your chest.

  1. Forward bend

Even simply bending forward while keeping your back straight and touching your thighs, lower limbs, foot and floor (entirely your choice and stretching capacity) is proved to be beneficial. Slowly ease yourself back up after holding for 10-15 seconds.

  1. Neckroll

Keeping your shoulders relaxed, drop your ear towards your shoulder, and then gently roll your head from side to side, at least 10 times on each side.

Exercises at the airport:

Traveling means longer hours of idle sitting such as layovers, long flying hours, delayed flights and so on. After all of that holiday food, it feels good to stay fit and all of the downtimes at the airport are the perfect time to get some stretching. Some simple exercises you can do at the airport can be a great help.

  1.     Lunges:

It is a single-leg bodyweight exercise that works your hips, hamstrings, and your inner thighs. In the less crowded area, lunge out one leg ensuring your front knee go past your toes.

  1.     Squats:

The Squat is a lower-body exercise. This exercise targets the thighs, quadriceps, hamstrings and the glutes. Place your feet hip-width apart and put your body weight in your heels. Squat to 90 degrees and gently balance your body back to the normal standing position.

  1.     Tricep Dips:

Tricep dips are one of the best exercise targeting arm strength. While sitting on a chair or a bench, set your body and feet so that your upper body will be vertical. Holding from the edge, lower yourself down and extend your legs.

  1.     Chair Push-Ups:

Align your body straight while placing your hands on a chair and lower your chest while bending the elbows.

  1.     Seated Leg Lifts:

While raising your legs out in front of you, squeeze your thighs. Keep your focus on the lower body. Not only do seated single-leg lifts work your core, but they can also help stabilize your knees after an injury.

  1.     Wall Sit:

Sit up against a wall with your legs at a 90-degree angle and hold it for as long as you can. Simple!

  •         Exercise tips for non-gym persons:

A question arises, when you are not much of a gym, exercise or a yoga person and after tiresome flight hours, not much of strength is left to sweat. So, we are here to guide you along the path which is much easier, convenient and most interesting of all is, not even generally considered as an exercise.

Some several stretches and techniques will not only improve the benefits of walking but also help prevent injury. Here the idea is, even the simplest moments of the body and joints can prove to be beneficial for health. Using the following techniques will help improve the benefits of walking:

ü  The majority of the forward motion should start with the hips and each stride should feel natural like neither too long nor too short stride.

ü  Walk briskly but don’t forget to carry on a conversation generally as to maintain enough breath.

ü  To get optimum aerobic benefit, maintain a good form while walking with each step, keeping in mind to protect your back and avoid injury.

ü  Keep the stomach stand fully upright and pulled in slightly as it is important to help support the trunk of the body and the spine by using the abdominal muscles.

ü  Keep the shoulders relaxed but straight, head up and centered between the shoulders; avoid slouching forward and the eyes focused straight ahead at the horizon.

ü  Avoid leaning forward as you walk.

If you are stranded at Philadelphia airport, there’s more to do now. The new exercise equipment such as elliptical machines and exercise bikes have been installed recently for travelers to use in the terminal representing new development in the growing availability of fitness facilities. The free-standing low-impact cycling machines consist of devices that measure heart rate, pedals and seats and are free of charge. Also wooden rocking chairs are positioned near the shops and restaurants near the terminals in an attempt to tempt travelers to extend their sitting time before boarding their plane. Also, you can find pop-up gym that moves between the airport’s terminals every two weeks so that the passengers can have a light workout and stretching.

Cole is one half of New Zealand's leading adventure travel blogging couple who have been wearing out their jandals around the world since 2009. He loves any adventure activities and anything to do with the water whether it is Surfing, Diving, Swimming, Snorkeling or just lounging nearby on the beach. You can follow Cole on Google+. Or consider following us via RSS Feed, Twitter, Facebook and subscribe to our Newsletter.

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Europe

Visiting the Edinburgh Dungeons – Review and Giveaway

Check out our free giveaway of a family pass and review of the super spooky Edinburgh Dungeons.

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Edinburgh Dungeons Review

Edinburgh Dungeons Review

Edinburgh Dungeons Review

If you have time to kill after spending 48 hours in Edinburgh and have encountered the typical wet Scottish weather, it might be worthwhile visiting the Edinburgh Dungeons. The Dungeons were not high on our list of things to do, but one drizzly summer afternoon, we decided to head along and check out what the fuss was all about.

Located in the heart of the capital near Waverley Train station, the Edinburgh Dungeons are conveniently located so that you can tick it off your list of things to do after visiting some of the other sights in the city center as well.

The attraction is run as a tour with groups of around 40 people lasting just over an hour. All the characters and guides are dressed in period costumes and play their roles very well. We were nearly the last ones to enter the first room, which is set out like a mock courtroom, and so, of course, we had the front row seats.

Sure enough, Adela was picked out by the “judge” who made her plead guilty to her crime of dancing atop Arthur’s Seat naked. It annoys me when you visit a place like this which is all about crowd interaction, and everyone is too scared to speak up or laugh. So make sure you get involved just like we did.

All the hallways are very dimly lit, and you spend the entire hour waiting for someone to jump out and scare the bejesus out of you, which does happen from time to time. I am not sure how some of the kids on our tour handled it because even I was afraid!

You are ushered into various rooms you are given an insight into what life was like in Scotland a few hundred years ago. Including the different torture devices used, William Wallace’s beheading, meeting Sawney Bean’s family of cannibals and watching a dissection occur.

Our favorite was saved to last when we went on the “Drop Ride to Doom!” Winched up several meters to the hangman’s noose, you are dropped into the pitch blackness to answer for your crimes. It makes for some classic photos they take just as you are released.

Disclaimer: We were provided with two tickets to the Edinburgh Dungeons, but as always, our thoughts and comments are our own.

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Travel Tips

10 Dream Holiday Destinations For Couples

Avatar of Cole Burmester

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Exploring new and exciting places with the person you love provides the most incredible life experiences you could ever ask for. However, while the right companion is the most critical factor, there is no doubt that the choice of destination can have a meaningful impact too.

No two couples are the same, so finding a destination that satisfies your requirements is critical. Ten perfect goals catered to different personalities, tastes, and budgets.

1| London, England

London is one of the greatest cities on the planet and is visited by millions every year. First and foremost, there are many things to see and do in London. As a tourist, though, it’s even more exciting to know that many of those attractions are near each other. The less time you spend traveling as a couple, the more time you can enjoy your break in the city.

While the attractions themselves will appeal to all, many are particularly suited to couples. Finding the romance with a walk along the Southbank, a river cruise, or meander through Hyde Park. Irrespective of the time of year you choose to visit, London is waiting to be explored by couples.

The multicultural DNA of the city ensures that finding food and entertainment that’s to your taste should be easy too.

London, Parliament, England, Ben Ben, Westminster

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2| The Seven Seas

Taking a cruise is a bucket list item for everyone. However, taking a cruise with your lover can take this incredible experience to new heights. After all, there’s nothing quite like looking out across the water. Sunrises and sunsets are particularly romantic.

Moreover, this is the perfect way to explore multiple locations and countries in a short space of time. Given that synching up your holiday time can often be very difficult, this opportunity to squeeze more into the break is beautiful indeed.

3| The Maldives

If the idea of getting away from it all to enjoy a short break of private luxury appeals, Maldives is ideal. Sun, sea, and sand are guaranteed, while the islands provide a slice of the excellent life unlike any place on earth. You’ve almost certainly seen pictures and videos. Even those images fail to do it justice.

The quiet is the perfect way to break away from the hectic nature of modern life. The food and drink are exceptional too. Combining this trip with visits to neighboring destinations such as Sri Lanka is also very possible. You will love it. This is a trendy destination for married couples, including those on their honeymoon.

This is paradise. And there’s no better way to enjoy it than with your significant other.

4| Miami, Florida

The United States of America is home to many couple-friendly destinations. Miami, Florida, offers a little bit of everything. From the Everglades to Ocean Drive, every excursion is one that you’ll cherish forever. This is the ultimate holiday destination in the USA.

There are some genuinely excellent short-term rental opportunities on Airbnb too. Better still, when you travel at the right time of the year, great weather will be virtually guaranteed. If you stay a little longer, trips to Orlando’s many theme parks can take the adventures to a new level.

Miami, Cruise, Port, Florida, Ship, Skyline, Travel

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5| Paris, France

The city of love is one of the top destinations on vacation wish lists of couples around the world. Therefore, it should be on the bucket list if you’ve yet to go. Not only is it one of those things that every couple should do. More importantly, it is a romantic city blessed with great food, stunning backdrops, and cultural significance at every turn.

Paris is blessed with many attractions that everyone should see at least once. The Eiffel Tower, Arc de Triomphe, and Louvre are all significant sights. Meanwhile, Notre Dame will be a must-see after it is refurbished. The gothic architecture is also supported by a tourist-friendly city with street artists and performances. The public is very welcoming too.

The romantic venues are ideal for lovers while it’s also a great choice of venue for a proposal.

6| Riviera Maya, Mexico

Several items will be on the checklist when taking a romantic trip with your partner. If spending time in a venue exclusive to adults, saving you from screaming kids, Riviera Maya in Mexico is ideal. Many of the popular destinations’ top hotels offer this feature.

A few relaxed days can be coupled with a trip to Chichen Itza. You can take a long-haul holiday to learn how much a private jet costs to fly. Get it right, and you’ll be set for the trip of a lifetime. Seeing a Wonder of the World with your lover is a memorable experience.

Chichen Itza, Riviera Maya, Mexico

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7| Iceland

Iceland is a small country but with a big reputation. It is a welcoming destination for solo travelers, couples, and groups alike. The combination of natural beauty, friendly locals, and weather are particularly suited to a romantic holiday. This is especially true when you cozy up in a hotel pod under the stars.

The small island country boasts some truly stunning sceneries and natural features. From visiting the blue lagoons to seeing the northern lights, the experiences gained in Iceland are unique. The romantic backdrops are supported by accommodation facilities that support those sentiments. A week should be long enough to explore the island nation in style.

Frankly, every couple should visit at least once in their lifetime. It’s too beautiful to miss out.

8| Amsterdam, the Netherlands

Amsterdam is known for its liberal approach to sex and drugs. However, it offers so much more. Its culture is heavily influenced by music, fashion, and sport. Meanwhile, the canals and stunning architecture provide a romantic setting for couples, especially at mealtimes.

The country’s small size means that you can easily explore other places like Eindhoven, Groningen, and Rotterdam. Even if you stay in the capital city, boredom isn’t an option. Whether you want to visit the red light district, Amsterdam has plenty for couples to enjoy.

Amsterdam, Canals, Netherlands, Holland, Water, City

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9| Kho Phangan, Thailand

Thailand is another destination that is known for liberal thoughts. While there are many beautiful places to explore across the country, Kho Phangan is one best. You can live and explore the area at a pace that suits you. So whether you’re a couple that loves the fast life or prefers a calmer vacation, this destination is ideal for starting any trip to Asia.

A quick search of things to do in Kho Phangan will open your eyes to many different ideas. While you could undoubtedly tour the whole of Thailand, this region alone will have more than enough to keep you satisfied for the duration of your stay. Exploring by foot or bicycle is very fun, while the fact that many people don’t even know about this hidden gem is vital to remember.

Whether it’s a solo destination or part of an Asian tour, this is a beautiful part of the world to visit.

The island is full of hundreds of options for accommodation, but if you’re looking for a great Koh Phangan hostel, you should check out Mad Monkey Koh Phangan.

10| Home

Life is about creating magical memories with the people you love. While traveling the globe is a great way to celebrate this, simply spending time together is the greatest gift. Modern life encourages couples to forget this, but taking time off for a staycation will change this.

By exploring the local attractions, you can rediscover a love of your hometown and your partner. It’s cheaper, involves less travel, and can genuinely promote a greater appreciation of each other. Best of all, minimal planning other than booking time off of work is required.

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Africa

Basic Arabic Words for Travel to Egypt

Use our quick language guide to learn the key basic Arabic words that we used when travelling through Egypt and the Middle East.

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Basic Arabic Words

We knew very little about the Egyptian language before we visited earlier this year. All we knew was that they spoke Arabic. And to be honest, to my untrained and ignorant eyes, the written Arabic language looks a lot like squiggly lines.

We are not talking about ancient Egyptian hieroglyphics either, which would make me feel like an idiot if I had to translate them!

Essential Arabic Words To Get By In Egypt

Egyptian Hieroglyphics

We always pride ourselves on learning a few essential words and phrases to help us communicate when traveling in foreign countries. The locals always seem to appreciate it, and it makes us feel as if we are immersing ourselves in the culture, which is why we love to travel.

So whether you are just visiting the numerous Red Sea all-inclusive vacations or the Great Pyramids of Giza, use our list of essential Arabic words and phrases below to help you out on your next travel adventure through Egypt and the Middle East.

Keep in mind that there are loads of different ways to greet someone or be polite, etc. But by using the essential Arabic words below daily when strolling through the markets or stopping to eat Egyptian street food.

Street food in Egypt Falafel

Essential Arabic Words and Phrases

Marhaba = Hello.

Shukran = Thank you (although we usually used “la shukran,” which is no “thank you” when being offered another 100 camels for Adela).

Tatakallam ‘English? = Do you speak English?

Ya-Allah = Let’s go.

Naam = Yes.

La =No.

Min fad like = Please.

Kam? = How much?

Afwan = Excuse me.

Ilal-liqa = I’ll see you later.

‘Ayna… = Where is…

…al-Hammaam? = …the rest room?

WaaHid = One

‘Ithnayn = Two

Thalaatha = Three

‘Arbaxa = Four

Khamsa = Five

As always practice makes perfect and there is no easier way to learn a language than trying it out in every day situations so don’t be afraid to have a go. Your pronunciation might be a bit off the first few times but like we said above, most locals will appreciate you trying and correct you.

Reader question: Do you have any tips or additional words that we didn’t include that you think we should?

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Meet Cole and Adela

Cole and AdelaWe have been wearing out our jandals (Kiwi for flip-flops) on our travel adventures around the world since 2009. We think our blog is thought provoking and a little witty. But we have been proven wrong before. Find out more about us here...

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