The IAA One Minute Blog

Sometimes you just have to follow the open road and go on a road trip. Just don’t let fast food and lack of physical activity ruin your healthy habits.

Be Physical on the Road

While you may not be close to your local gym or personal fitness equipment, it is still important to get some exercise in while on a road trip. Sitting in the same position for an extended period of time can cause swelling in the lower legs, contraction of the muscles and stiffness in your joints:

• At least every two hours do something that stresses your muscles for 30 to 60 seconds
• Get out of the car and stretch for a few minutes
• Human growth hormone (HGH) levels rise when you stress muscles for as little as 30 seconds. This hormone promotes muscle strength.  To keep HGH levels high on a road trip do one of the following exercises for at least 30 seconds every two hours you are in the car:

1. Take your hands press them together as hard as you can, palms flat, elbows at shoulder height. Pull in your stomach at the same time.
2. Put your hands together as if you are praying and bend your fingers down so your knuckles are together and your hands form a heart shape. Then press your elbows together as hard as you can.
3. Suck in your stomach and hold it tight for as long as you can. Release and breathe.
4. For passengers, hold onto the seat, brace yourself, and try to lift your legs off the ground. Keep your knees and ankles together, and try to bring your knees to your chest.

• Stop at least every two hours for a bathroom break. Take a walk around a rest stop. Squeeze in a couple of curbside stretches.

Let your companions know you want to block out time every day to exercise. Do your homework by locating hotels with gyms or gyms that have affordable day passes, located on the route you are taking.

Make Smart Food Choices

Combine unhealthy eating with the sedentary situation of riding in a car, and you could not only gain weight on the trip, but not have enough energy to fully enjoy the experience. Think healthy when grabbing food:

1. Breakfast: Eat a healthy breakfast to start your day and fill your body with food that will provide you with energy for long periods of time.
2. Snack wisely: Skip the chips and candy that will not satisfy you for long. Use small, sealable bags to pack servings of carrots, granola, pretzels, nuts, celery, and grapes. If you want to snack on things that are not good for you, use the small baggies to control portion size.
3. Lunch: Pack picnic lunches and stop at rest areas with picnic tables, rather than stopping for fast food.
4. Dinner: Most people eat out when they are on long trips. At a fast food restaurant choose chicken over a double hamburger. At a sit down restaurant, order some grilled fish to get some omega-3 fatty acids into your diet. Dinner is also a great time to get some veggies in.

Don’t rely on willpower alone to get you through—make a pact to limit the number of fast food stops.

Steer Clear of Germs

Road trips mean being in close quarters—so try to keep yourself germ free:

• Become a germaphobe: When traveling, you’ll share a lot of public spaces and possibly shake many hands, so be conscious about touching your eyes, nose and mouth. There’s no substitute for hand washing, but that’s not always an option when you’re on the road. Carry an alcohol-based sanitizer for those times when you can’t wash your hands.
• Stay hydrated: Even if you consistently drink water at home, it’s easy to fall out of your normal routine on the road. Staying hydrated while traveling can be your biggest defense against germs.

Make healthy decisions-no one wants to be sick on a road trip.

What IAA has to Say

Road trips are a great way to see the country and have a fun summer. Insurance Administrator of America just wants you to make your health a priority on a road trip. Remember, with IAA one call does it all.

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