Ahh, vacation! You’ve spent months planning the perfect getaway to your favorite destination. But after enduring long lines at the airport and a cramped airplane seat – and oh, don’t forget lugging that heavy luggage and
balikbayan box – your dream vacation seems to be turning into a nightmare.
Whether traveling by plane, train or car, just getting to your getaway spot can be a real pain. And when you’re older, the aches and pains associated with arthritis and other conditions may flare up while on vacation.
"The problem is you’re going to be using part of your body much more extensively than you do in your everyday life," says Leslie Kerr, MD, associate professor of medicine at the Mount Sinai School of Medicine in New York. "If you lift more than you’re used to, you could spend weeks in bed, and that’s the end of your vacation."
But, doctors say, you should never let the fear of pain prevent you from taking a much-needed vacation. After all, there’s even some scientific backing for the notion that regular vacations are good for you. At least two large studies suggest that people who get away every so often live longer and are less likely to develop heart disease than those who don’t. By planning ahead, packing appropriately, and accepting your own limitations, you can relax when you reach your final destination.
Enlist the help of a travel agent. He/she can find you the most comfortable accommodations and design travel plans to fit your specific needs. If possible, choose a nonstop flight to avoid taking a long walk between connecting gates. Avoid traveling at peak times, when crowds are at their worst. When making reservations, think about what you’ll need at the other end of the trip. Does your hotel accommodate your needs? If you can’t walk long distances, arrange ahead of time to request for wheelchair service. Call in advance to arrange for outside transportation if you will not be met at the airport.
Ask if your insurance policy covers out-of-network hospitals and doctors – especially international ones – should you require medical attention while on the road. It is even better if you can be covered for an air ambulance to a major hospital. If not, consider a supplemental travel insurance policy.
Make sure you have more than enough medication to last your entire trip. It’s a good idea to take all medications you think you might need, even if you don’t take them on a regular basis. Carry all medicines in your hand luggage, in case your suitcase is lost or delayed.
Take your doctor’s contact information with you, as well as the number of a doctor or hospital at your destination. It’s also smart to carry copies of your medical records if you receive care for an ongoing condition. If you have a complicated disease, ask your physician to write a disease summary that you can give to a doctor in case of emergency.
Don’t bring any more clothing than necessary. You can always wash and re-wear items if you’re traveling for more than a few days. Do bring any items you know you’ll absolutely need, such as a heating pad, neck collar, and others. Don’t count on finding medical or health accessories at your destination.
Use a wheeled suitcase. A suitcase that you push, rather than pull, is easier to move because it puts the weight in front of you. If you don’t own a wheeled suitcase, use a luggage cart at the airport. When picking up luggage, bend at the knees, keep the back straight and use both hands. When lifting, stand up and straighten the knees so the stress is on your thigh muscles and not your hands or back.
To avoid straining your shoulders or back, Dr. Kerr recommends that you add some money to your trip budget for tips. Ask your cab driver to lift your bags in and out of the trunk, and have porters bring your luggage into the airport and take it off the baggage carousel when you arrive.
The first rule of travel is to wear comfortable shoes. Second, forget about sitting still. Long trips can be especially strenuous. Sitting for long periods of time can slow blood flow to your legs, increasing the risk of potentially life-threatening blood clots, a condition called deep vein thrombosis (DVT).
"Calf muscles normally pump blood back to the heart, but when you’re sitting or lying down, that’s not happening," explains Andrew Dunn, MD, medical director of in-patient services at Mount Sinai. Because plane travel often requires a lot of sitting in cramped seats, DVT has become known as "economy class syndrome." This is a misnomer as DVT can also occur in business or first class as well.
If the clot breaks off, it can travel to the lungs and become lodged in the blood vessels. This serious condition, called pulmonary embolism, can cause shortness of breath, chest pain, and even death. DVT and pulmonary embolism are most common among those aged 60 and over.
The good news is that you can reduce your odds of having a DVT. If you’re going to be sitting in a plane, train or car seat for more than six hours, Dr. Dunn recommends that you get up and stretch hourly. Choose an aisle seat so you can easily get up and move around or use the bathroom during the flight. You might also ask for a bulkhead seat, which will give you more room to stretch out your legs. If you’re stuck in your seat, you can simulate walking by flexing and rotating your legs and feet to keep blood flowing.
You may also do other useful exercises while in the plane such as stretching and calf pumping exercises (
see figures).
Be sure to stay hydrated, because lack of fluids can make your blood flow more sluggishly. Choose water and avoid alcohol, which can dehydrate you. Also bring a snack. Even if your flight offers an in-service meal, a piece of fruit or granola bar will tide you over in case of unexpected delays. If you have blood sugar problems, be sure to bring appropriate foods or medications.
While seated, sit straight in your chair. Slouching can exacerbate any back problems you may already have. Putting a pillow or lumbar support behind your back can help you maintain proper posture and give you proper back support. If you have neck pain, the inflatable neck support commonly used by travelers may be a good idea for you. It provides you extra support, especially if you fall asleep.
Once you reach your destination, take some time to reenergize. If your joints are stiff and achy, apply an ice pack to relieve the pain and swelling, or soak in a warm bath. Don’t launch into any activity until you’re feeling up to it. Another good idea is to pace your self. Rome wasn’t built in a day – don’t try to see it in a day. If you’re sightseeing, pick one or two spots you absolutely must see. Regard all other stops on your list as bonus sights that you will only visit if you are feeling 100 percent. Remember that your vacation is a time to relax and enjoy yourself. With a bit of careful preparation and attention to your health needs along the way, you’re sure to have an enjoyable trip!
