7 Fitness Tips for Summer Vacation Travel

It’s vacation season, and for many that means visiting faraway friends, exploring new places and possibly even crossing some things of the ol’ bucket list.

Unfortunately, traveling often also means lots of sitting, interrupted sleep patterns due to time zone changes, unhealthy eating, and workout routines that are sporadic, if not nonexistent.

But, travel doesn’t have to be synonymous with unhealthy habits and a lack of exercise. Vacations are a time to reboot mentally while reconnecting with friends and family, but this doesn’t have to happen at the expense of your health.

With just a little forethought and planning, you can stay active and healthy throughout your trip, whether it lasts a few days or a few weeks.”

So, for the purpose of planning, here are seven tips for staying fit and healthy while traveling:

Plan Around an Activity: Don’t just plan your vacation around a place. Consider making one or a series of activities central to your agenda. For instance, plan to go on some hiking tours, try snorkeling for the first time, or make vacation a family camping trip.

Keep Moving En Route: Whether you’re flying or driving, you’re going to likely do a lot of sitting and waiting during the front and back ends of your trip. So, capitalize on breaks in your trip to go for short walks, do some stretching, or warm the body through some dynamic exercises (i.e., lunges, light jogging, arm/leg swings, etc.)

Explore on Foot/Bike: Once you’re at your new destination, resolve to explore the area on foot, either by jogging a new route each morning or taking regular walking tours of the area. Or, see the sites from the seat of a rented bike.

Strength Train Using Body Weight: Even though you’re likely to be in an unfamiliar place with little to no gym access, don’t let that keep you from strength training. Whether in your hotel room or at a local park, your body weight provides ideal resistance while doing lunges, dips, push-ups, planks, and so on.

Stay Hydrated: When you’re out of your element and distracted by new people and places, hydration habits can go awry. Carry a reusable water bottle with you at all times as a reminder to hydrate continually throughout the day, and consume sugary and/or alcoholic drinks in moderation.

Mind Your Diet: A disrupted or inconsistent schedule, coupled with a desire to try the local cuisine, can cause your good eating habits to go out the window. Continue to try new things, but do so with a plan. If you’re expecting a big dinner out one night, eat a lighter, healthier meal earlier in the day … and vice versa.

Don’t Skimp on Sleep: While you may be tempted to trade sleep for a few more hours of sightseeing and new experiences, it’s not a trade worth making. Getting a good night’s sleep while on vacation will keep you more alert and active while improving the overall experience of your trip.

And as you’re planning your trip, if you have any movement, discomfort or pain concerns that you feel may keep you from having a fun, relaxing time, visit a physical therapist before heading out.

After a full assessment of the issue, a physical therapist can provide you with some treatment options and travel and/or exercise tips that can help you maximize your vacation’s enjoyment.

Armada Physical Therapy – Coors

Hours:
Monday to Friday 7:30am to 6:00pm

Services

  • Fall Prevention Programs
  • Manual Physical Therapy
  • Post-Surgical Rehabilitation
  • Pediatric Orthopedic PT
  • Spine Rehabilitation
  • Sports Medicine
  • Trigger Point Dry Needling
  • Work Injury Rehabilitation

Armand Larragoite, PT, DPT, Clinc Director

Armand received his doctorate in Physical Therapy in 2015 from the University of New Mexico. He began working in outpatient physical therapy right after school and is ASTM certified. Armand uses manual therapy in combination with exercise and dry needling level 1 to help return patients to their previous level of function. He enjoys working with all populations especially high school athletes for return to sport and injury prevention. In his free time Armand enjoys competing in CrossFit and camping with his wife and two dogs.

Armada Physical Therapy – Jefferson

Hours:
Monday to Friday 7:30am to 6:00pm

Services

  • Fall Prevention Programs
  • Manual Physical Therapy
  • Post-Surgical Rehabilitation
  • Pediatric Orthopedic PT
  • Spine Rehabilitation
  • Sports Medicine
  • Trigger Point Dry Needling
  • Work Injury Rehabilitation

Elizabeth Lonergan, PT, DPT, Clinic Director

Elizabeth has been practicing as an outpatient orthopedic physical therapist since her graduation from the University of New Mexico Doctor of Physical Therapy program in 2015. She is passionate about using her skills in manual therapy and exercise prescription to decrease pain and return patients to the activities they love. Elizabeth enjoys working with athletes and holds a certificate in returning injured athletes to sport. As a classically trained dancer, Elizabeth has a particular interest in the treatment of dancers. She has passed the Cechetti National Student Ballet Exams, giving her a strong foundation in ballet technique, artistry, dance theory, and anatomy of the dancer.

She received advanced education in dance, anatomy, and biomechanics at New Mexico State University, where she was a member of the Contemporary Dance Theater. Here she was able to expand her knowledge of dance to many different styles including modern, jazz, contemporary, ballroom, and flamenco. Upon graduation from NMSU with her BA in Kinesiology and Minors in Dance technique education and psychology, Elizabeth moved to Albuquerque where she danced professionally with Ballet Repetory Theater of New Mexico.

Elizabeth has completed dance specific physical therapy training with Marika Molnar, the physical therapy provider for New York City Ballet. She has also attended courses with NYU’s Harkness Center for Dance Injuries for dance specific rehabilitation, shoe fitting, and dance nutrition. Elizabeth has had the opportunity to work with many dance companies in Albuquerque, and is the premier physical therapy provider for Keshet Dance Company. Outside of work, Elizabeth continues to dance and enjoys spending time with her husband and 3 dogs.

Armada Physical Therapy – Los Lunas

Hours:
Monday to Friday 8:00am to 5:00pm

Services

  • Fall Prevention Programs
  • Manual Physical Therapy
  • Post-Surgical Rehabilitation
  • Pediatric Orthopedic PT
  • Spine Rehabilitation
  • Sports Medicine
  • Trigger Point Dry Needling
  • Work Injury Rehabilitation

Melody Rattanapote-Malaney, PT, DPT, Clinic Director

Mel is a native New Mexican, born and raised in Albuquerque. She graduated with her Doctorate in Physical Therapy (DPT) from Missouri State University before returning to New Mexico to work in outpatient, inpatient, and home health physical therapy settings. Mel has spent her career in the rural communities of Socorro and Valencia counties and has treated many patients from age 0 to 97 with a variety of musculoskeletal and neurological pathologies. She has specialized training in functional dry needling in addition to other familiar evidence-based physical therapy interventions and techniques. Mel prefers individualized treatment sessions and is passionate about patient education and the restoration of function and quality of life. When not in clinic, Mel spends her time with her husband and furry children and enjoys photography, hiking, and road biking

Armada Physical Therapy – Menaul

Hours:
Monday to Friday 7:30am to 6:00pm

Services

  • Fall Prevention Programs
  • Manual Physical Therapy
  • Post-Surgical Rehabilitation
  • Pediatric Orthopedic PT
  • Spine Rehabilitation
  • Sports Medicine
  • Trigger Point Dry Needling
  • Work Injury Rehabilitation

K. Violet Dinnen, DPT, Clinic Director

Violet received her Bachelor’s degree in Exercise Science and Doctor of Physical Therapy degree from the University of New Mexico. Her practice relies on evidence-based manual therapy techniques and she particularly enjoys treating foot, ankle, and upper extremity conditions. She has taken several continuing education courses that focus on biomechanical principles and manual therapy treatments. Outside of work, she likes to exercise, golf, practice yoga, and travel whenever possible.

Tracy Mechenbier, DPT

Tracy has practiced primarily in the outpatient orthopedic setting and has also continued to work in the inpatient neurological rehab setting, on a PRN basis to keep up her skills. She obtained her B.S. in Exercise Science from the University of New Mexico before attaining her Doctorate Degree in Physical Therapy from UNM in 2015. Tracy’s strengths are in constructing creative exercise programs relevant to patient’s lifestyles, as well as performing manual therapy techniques. She currently utilizes dry needling for pain reduction and to address ROM limitations. Prior to working as a physical therapist, Tracy was a personal trainer and soccer coach. She played competitive soccer throughout her youth and into college. Currently she spends her free time staying active with her husband and four young children.

Armada Physical Therapy – Rio Rancho

Hours:
Monday, Wednesday 8:00am to 6:00pm
Tuesday, Thursday, Friday 7:30am to 2:30pm

Services

  • Fall Prevention Programs
  • Manual Physical Therapy
  • Post-Surgical Rehabilitation
  • Pediatric Orthopedic PT
  • Instrument Assisted Soft Tissue Mobilizations (IASTYM)
  • Spine Rehabilitation
  • Sports Medicine
  • Peri-Neural and Trigger Point Dry Needling
  • Work Injury Rehabilitation

Timothy Serrano, PT, DPT, FAAOMPT, Clinic Director

A California native, Timothy, moved to New Mexico and completed his undergraduate degree from UNM in 2008. He then took time to study Black Mantled Howler monkeys in Costa Rica and Ecuador as a research assistant before earning his Doctorate in Physical Therapy from Winston-Salem State University in North Carolina in 2013. He has since earned several advanced certifications including his Diploma of Osteopractic (2015) from the American Academy of Manipulative Therapy (AAMT) that comprises certifications in Spinal Manipulation (Cert. SMT) and musculoskeletal and peri-neural Dry Needling (Cert. DN). In 2018 he completed an Orthopedic Fellowship accredited with the American Academy of Orthopaedic Manual Physical Therapists (AAOMPT) which is a national organization committed to excellence in Orthopaedic Manual Physical Therapy practice, education and research. During his Fellowship he helped conduct research on cervicogenic headaches (headaches that are caused by the upper neck) with AAMT. As of 2019 he is one of eight with the FAAOMPT distinction in the entire state of New Mexico.  He has  a tremendous passion for helping all patients with any musculoskeletal conditions and works well with patients in targeting and achieving their specific goals for returning and restoring them back to their desired quality of life. When he is not in the clinic, he enjoys playing board games with friends and family, hiking, camping or exploring the outdoors with his dog Rupert.