Travel can be challenging and leave us feeling sluggish but it doesn’t have to be this way. In part 1 of this ‘Travel Well’ series, Dr. Wendy Bazilian explores the power of self-care on travel days. Discover the benefits of in-seat exercises, creating your own ‘Travel Well’ kit, and setting healthy intentions. Whether you’re heading to a holiday celebration or navigating a business trip, these simple strategies can help you improve circulation, reduce stress, beat jet lag, and arrive energized and ready. 

FROM THE EPISODE:

“Small intentional actions can lead to significant improvement in how we feel during and after our journeys, and our journey can be better as we then arrive at the destination to have our adventure.”

WE DISCUSS:

Audio: 

(1:25) Traveling Well –Stories and reflections to inspire your ‘why’ 

(10:12) The ROIs of simple exercises on travel days 

(16:13) A Mindful Minute: A guided 4-7-8 breathing technique to help you feel grounded and reduce stress

(19:55) Practical travel tips: From creating your ‘Travel Well’ kit to using compression socks

(30:18) Simple in-seat exercises to boost health without leaving your seat

(35:32) A question to ponder and reflect on 

(36:21) Closing remarks and gratitude to my team and you for joining me on this journey

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes  

Visit my website: wendybazilian.com

PLEASE SUPPORT

If you’re enjoying 1,000 Waking Minutes, help us grow!

• Subscribe to get new episodes as soon as they drop.
• Rate & Review the show. Your feedback helps others find the show.
• Comment & Join the conversation! Share your thoughts or questions by visiting my website wendybazilian.com, or connect with me on social media.

Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

Health Disclaimer: The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.

REFERENCES:

Clarke, M. J., & Atkins, C. D. (2022). Interventions to prevent venous thrombosis after air travel. Journal of Thrombosis and Haemostasis, 20(1), 13-22.

Kent Precision Hydration. (2023). The cognitive effects of proper hydration. Occupational Safety and Health Administration (OSHA). https://www.osha.gov/sites/default/files/2023BeatTheHeatWinners/Contest_Innovative_KentPrecision_CognitiveEffectsHydration.pdf 

Kuipers, S., Cannegieter, S. C., Middeldorp, S., Robyn, L., Buller, H. R., & Rosendaal, F. R. (2007). The absolute risk of venous thrombosis after air travel: A cohort study of 8,755 employees of international organizations. PLoS Medicine, 4(9), e290. https://doi.org/10.1371/journal.pmed.0040290

Roberts, R. A., & Williams, A. D. (2022). Compression stockings for preventing deep vein thrombosis in airline passengers: Recommendations and effectiveness. American Family Physician, 105(1), 23-29. https://www.aafp.org/pubs/afp/issues/2022/0100/p23.html 

TRaTBiKiRPfd55c3sf74