Air Travel Exercises

Sitting in an airplane for hours on end can be very cramped. Muscles start to tighten up, feet may go to sleep and other muscles may start to get sore.

Quite a few years ago, we were flying Lufthansa to Europe and mid-flight, a short video was shown of exercises that everyone should do.  The video took us through the exercises, and as Murray and I were faithfully following the video, I looked around to find that we were the only passengers in our area with our arms in the air.  The stretches felt great and relieved that cramped up feeling.

The best way to alleviate this cramped and sore feeling is to do some air travel exercises on the airplane and to get up out of the seat once every hour.

The exercises are for four regions: neck, shoulders, trunk and legs.

Neck

  • Chin Tuck – Keep head level, press chin to chest forming a double chin
  • Head Tilt – Lower shoulders, lower ear to shoulder without turning head. Do both sides.

Shoulders

  • Shoulder Blade Squeeze – Squeeze shoulder blades together while breathing in and expanding rib cage.
  • Shoulder Rolls – Circle one shoulder up back down and forward and then circle the other.
  • Shoulder Stretch – Link fingers together, lift arms above head and push up with palms up.

Trunk

  • Back Arch – Arch back until pelvis is titled forward and breathe normally.
  • Body Twist – Turn body and head to the right, hold onto to right arm of chair with left hand. Do both directions.
  • Knee to Chest – Bend forward, clasp hands around left knee and hug to chest to stretch thigh and butt.  Do both legs.

Legs

  • Calf Stretch – With left heel on floor, lift toes off floor. Do both calves.
  • Heels Lifts – Lean forward and rest elbows on knees. Lift heels off floor keeping balls of feet on floor. Gently lower. Do both legs.
  • Ankle Circles – Lift feet off floor and rotate feet in circles. Do both directions.

Standing Stretches  (Do these exercises where you can steady yourself on a seat back or corner.)

  • Thigh Stretch – Support yourself on a seat back with your right hand.  Grab your left foot and pull it towards your butt for a gentle stretch. Do both legs.
  • Body Stretch – Stand with feet shoulder width apart. Push hips forward slightly and reach arms above head with palms up. Stretch.

The previous exercises were taken from an Edmonton Journal newspaper article and an Outpost magazine article (May/June 2003) that we had in our travel file.  There are a number of websites that have pictures and descriptions of how to do these basic exercises. Just google “air travel exercises” and have fun looking at the various pictures and videos!

Next time you are on a long haul flight, take the time to stretch.  You will feel much better and your body with thank you for it.

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Hypothermia

Murray tried to go skiing at Sunshine Village on Monday and it was so cold that they were not letting people onto the hill.  He went to Mount Norquay instead and skied for a couple of hours.  It was very cold (-25 C) outside and by the time he stopped skiing and got his boots off, he was quite chilled.

When he got to Canmore, he changed into some warm clothes, had a cold drink as he was thirsty and then climbed into bed to get warm.  A couple of hours later, after a long snooze, he got up but was still cold.

We are now wondering whether he had a mild case of hypothermia.  I checked my favorite medical website ( http://www.mayoclinic.com ) to see what it said about hypothermia.  The symptoms of moderate to severe hypothermia, as listed on the Mayo Clinic website are:

  • Shivering
  • Clumsiness or lack of coordination
  • Slurred speech or mumbling
  • Stumbling
  • Confusion or difficulty thinking
  • Poor decision making, such as trying to remove warm clothes
  • Drowsiness or very low energy
  • Apathy or lack of concern about one’s condition
  • Progressive loss of consciousness
  • Weak pulse
  • Slow, shallow breathing

The website also lists the following as symptoms of mild hypothermia:

  • Shivering
  • Faster breathing
  • Trouble speaking
  • Confusion
  • Lack of coordination
  • Fatigue
  • Increased heart rate
  • High blood pressure

After reading the list for mild hypothermia, the only symptom I know he had was the fatigue. So, I am not sure if in fact he had hypothermia, but if this happens again I will be cautious and treat it as mild hypothermia.  To warm someone up use warm clothes, blankets, a toque to cover the head, hot drinks, some snuggling to share body heat and be sure to monitor his/her condition.

Anyone participating in winter outdoor activities should be aware of the symptoms of hypothermia and how to treat them. Even summer activities – I have a friend that had hypothermia from swimming in lake with a wetsuit on for too long.

Prevention of hypothermia is done through proper clothing for the temperature and wind.  Use layers and try not to over dress as this will cause excess sweating and staying dry is key.  If you sweat during the activity, be sure to have warm dry clothes to change into right away and have a hot drink in a thermos waiting for you.

As we are not experts, please review the many websites that discuss hypothermia and its symptoms, treatments and preventions.  I know I will pay attention in the future now that I know more.

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Moraine Lake Road

We find ourselves in Canmore this weekend.  Let me explain.

Months ago, we heard that one of our favorite artists, Laurie Anderson, would be playing in Calgary as part of the High Performance Rodeo ( https://www.hprodeo.ca ), an international arts festival. We checked the schedule and purchased tickets for Saturday night. Since we were driving to Calgary, we decided to spend a few days skiing in the mountains.

As we were getting ready to get in the vehicle and drive, Murray said, “How is it we can travel half way around the globe with a carry on suitcase, but we fill a vehicle for a few days in the mountains?!”

Packed and ready to go!

A quick count: 7 pairs of skis, 8 pairs of boots (not counting the ones we were wearing!), 6 pairs of poles, 8 pairs of eyewear, 7 bags, 3 knapsacks and 1 cooler.  All for 3 nights and 3 days of skiing.

We drove down to Calgary on Saturday, had supper, enjoyed Laurie Anderson’s concert, and then drove to Canmore.

Yesterday, we drove to Lake Louise to cross country ski the Moraine Lake Road.  We had not skied this track before so thought we should give it a go.

Cascade Mountain, outside Banff

The mountains, between Banff and Lake Louise, were incredible.  The features – crags, fissures, faces – are all so much more noticeable dusted with snow.

Castle Mountain

We arrived at the parking lot, gathered our ski gear and headed out. We noticed very quickly that the road heads up and up and up. With hardly a break in the climb, we skied up towards the lake.

Heading toward Moraine Lake

The tracks felt slow, perhaps from the dusting of snow, the cold, the grade or maybe from the fact that this was our first ski of the year. It was beautiful out there.  When we stopped for a break, the only sound was our breathing and the creak of ski poles on the snow. If we held our breath, silence.

We turned around at about the 5 km mark and headed down. We had had enough for our first ski. The trip down was fast and suddenly we were at the car shedding our gear.

Mount Rundle

It was a great first ski and, if the weather cooperates, we hope to go out again before we leave Canmore.

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Trip Research. Step 1

Yesterday I started bookmarking African safari web sites on my computer. Oh man, there are a lot of them. This is not going to be easy. We are going to have to modify the process we use to choose our next destination.

It is not 100% but we are quite sure that an African safari is not something we want to attempt to do on our own. At least not the first one. There are too many unknowns for now. How do you find a hotel on the great plains of the Serengeti? Can you set up a tent anywhere? Do lions or elephants even care about personal space and will they leave you be? What do you do if you find yourself in the middle of a civil war? Are there really bandits in the middle of nowhere? Are there restaurants or street food vendors on the edge of veld where you can sit on the balcony and watch the great migration of the wildebeest? Anyway, you get the idea. The number of variables is great and supposedly the tour companies that specialize in safaris should have most of them figured out.

What we have figured out is that we are going to have narrow down the number of safaris that interest us. A number of the tour operators’ sites offer help on ‘How to Chose the Right Safari for You.’ Each of them has questions and answers to the questions posed. Of course the answers are set to steer you towards their particular services. I compiled a list of questions from the sites (sans answers) and added a few of my own. Debbie and I will attempt to answer the questions and at least narrow the options available.

Questions (in no particular order)

1. When? What year? What time of year?     Considerations: weather, are there events we want to take in, when are the crowded times, when are the animals likely to be seen, is the migration of the wildebeest important?

2. Where? What part of Africa interests us? What country?

3. What do we want to see? Are animals the main focus? Does the landscape enter into the equation?

4. Dangers? political instability, bandits, disease.

5. What type of safari? guided, walking, self drive, river, horseback, fly-in, mobile, primate, balloon, or any combination of the above.

6. What standard of accommodation? luxury hotel type, luxury tents, camping, fixed location, mobile.

7. Visit National Parks or Private Game Reserves?

8. Size of the group?

9. How much time do we want to dedicate?

10. Do we want to follow a set itinerary, a totally customized trip or a hybrid?

Two of our friends are also researching travel destinations and it may be the four of us that strike out on this African sojourn. It would be fun to have some company, but they are also just in the very preliminary stages of their planning next trip so we will see how things pan out.

Pondering these questions will take some time. In the interim I will try to cull a few of the bookmarked sites and earmark them for a closer look. I of course will not stop adding new ones. There is oh so much information out there.

 

 

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The Process Begins Anew

We have just about exhausted all the tasks related to our Bhutan/India trip. We have debriefed with the idea of changes for our next trip, worked on all the photos and organized them into a couple of versions of slide shows for different audiences, we’ve put all our treasures into an album that chronicles our trip, and we have shown our slides to all those that we could convince to come to our house to watch. We still have to mount a few photos that we will keep around the house to help the trip live on, but it is  about time to start planning our next trip.

Both of us have been mulling over what we should do this year as far as travel goes. It may be that we concentrate on some much needed house renos and only do a dive trip this year. But, we could maybe go to Europe to ride or maybe we could join some friends traveling to SE Asia and dive in Sipidan or maybe we just throw caution to the wind and head to South America and visit Machu Picchu. This crazy diversity of ideas is how our minds work when we are looking for somewhere to go.

Then, the other night and we posed the question “If we had one more trip to do, where would it be?” My answer was Zanzibar, Debbie said that she would go on a safari. That pretty much decided our next destination. Africa. Things are never sealed until we have put a considerable amount of money on the line but Africa looks like it might just fit our timeline and it would knock another continent off the bucket list.

There are music festivals in Mali and Zanzibar in January and February. Both of these festivals are on our list of things to see so it might be worth our while to work our trip around these festivals. We don’t know what the weather is like at that time of the year and we don’t know what the safari possibilities are but these are things that we will research in the next while.

I was on the internet a couple of days ago and bookmarked a lot of sites that offered information on Zanzibar and The Festival in the Desert in Mali and a whole lot of sites that outlined how to choose a safari that will suit.

Yesterday we cornered one of our friends who is very well traveled and had been on a safari. We grilled her about where she went and how she traveled. She gave us some ideas and now we have a place to start our investigation. I’m sure as our research progresses we will bother her again with more specific questions.

And so it begins again, this trip will last over a year by the time it is complete and even though if you look at the dollars invested you might think that travel is expensive if you include all the time we spend dreaming and researching the cost per hour is very small.

Yahoo! Here we go again.

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Christmas Presents

After our trips to Bonaire, India and Bhutan this year, Murray and I talked about changing and adding to some of our gear.  Lo and behold, Santa overheard us and some really cool items appeared under the tree!

MSR Travel Towel

We have been carrying one old bath towel with us on all our trips. This is a “just in case we need a towel” item. Although the towel is old and a bit threadbare, it is still bulky and weighs more than it should. We had talked about getting “travel towels” made of microfiber material.  M&G kindly purchased just the ones that we would have gotten! They are made by MSR and are a polyester/nylon microfiber blend and are very soft.  Some of the other brands we looked at were rough on the skin. We have the “Large” size which measures 16.5″ x 36″ (42 cm x 92 cm) and weighs 4 oz (115 gms).  This towel is definitely lighter and more compact than the towel we have been taking! The towel is big enough to dry a body with but it wouldn’t be big enough to lay on while on the beach. It is big enough to sit on though. It comes with a carry case too. I can see us taking these towels to destinations like India, Africa etc where towels may not be provided in hotels.

Seal Line 10L Dry Bag

When we were in Bonaire, our hats and Murray’s shirt got soaked on the dive boat and it took days for my hat to dry and come to life again. When we were in the Andaman Islands, we had to use a green garbage bag to protect our day pack from getting totally soaked on the dive boat.  Our dive master and our dive buddies from Australia both had dry bags. I thought to myself at the time that one of these would have been very handy. Luckily we received a Campers Village gift card for Christmas so we purchased a 10 litre bag (weighs 7 oz, 205 gms).  This size will fit a couple of hats, a couple of t-shirts, keys, abit of cash, a snack or two – just enough for diving. It has a handle at the bottom end.  I like the bright orange colour!

 

Sea to Summit Coolmax Adaptor Sleeping Bag Liner

On the trips to China, India and Bhutan we carried home made sleep sacks made from old sheets. They were bulky and weighed more than they should.  Every trip we have used them at least a couple of times when the bed linens were questionable. We decided that our Christmas presents to each other this year would be light weight sleep sacks. Sea to Summit makes a wide variety of sleep sacks – from silk to cotton to blends to coolmax.  We almost bought silk ones as they are very light, but we were concerned about the durability.  Our fears were confirmed when we looked at one that had been returned and put back on the shelf and the fabric along the seams was ripping. A very friendly, travelwise and helpful fellow at Campers Village convinced us that we would not go wrong with coolmax fabric. It weighs more than silk (9.5 oz compared to 6 oz) and it slightly bulkier but we thought we could live with this. They are 7 feet long ( 210 cm) x 31 inches wide (90 cm) and are tapered at the foot. They are sewn right up the side which makes climbing in and out abit cumbersome.

Sea to Summit Coolmax Adaptor Sleeping Bag Liner

Santa was very good to us this year and we will let you know how the new gear works out as we travel this year.  HO HO HO!

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Calgary – There and Back Again

On the 26th, I hitched a ride with R&D to Calgary so I could visit my Aunt, from Victoria, and my cousin and his wife who live in Calgary. I usually do the driving when we head in that direction, but on this trip I am just a passenger able to relax and take in the view.

When we left Edmonton, it was still dark.  The neon lights were shedding their glow all around.  Brilliant colours everywhere.  The sun was coming up in the east. As it got lighter, the sky moved through various shades of orange and blue. The orange light glowed through the bare trees accenting their silhouettes. It turned into a gloriously blue sky day.

The view to the west of Hwy 2

The land is flat, prairie flat. I can see forever across the landscape. The fields are waiting for spring to grow and thrive again. The occasional cow herd can be seen, munching and chewing.  There are rows of trees planted by farmers for wind breaks on their properties. These trees stand, like sentinels, protecting the land.

Highway 2 heading south

The highway is a straight grey ribbon heading south.  I watched the compass indicator in the rear view mirror and it did not move off “S” except, maybe, a couple of times when the road made a correction.  This is the straightest road that I know of.

We made a quick pit stop in Red Deer avoiding Gasoline Alley by taking the 67 St exit.  There is a Flying J Shell gas station on 67 St and a Starbucks and a few fast food places just down the street.  Next time we have to stop in Red Deer, I am going to suggest to stop here rather that Gasoline Alley, which gets very congested.

The start of the Rocky Mountains

Back on the road and just a bit further south, the mountains appear out of the earth in the distant west. Like Murray, I am enamoured with the mountains.  My family spent many weekends in the mountains when I was young, I have still love the sight of the majestic peaks and I watch as they appear to get closer and bigger.  Once we get to Calgary, they are still a 45 minute drive away, but they look so close.

Snow drifts in the highway ditch

During the winter months in Alberta, the wind blows the snow off the fields, piles it in the highway ditches and then sculpts it. The formations, lines and shadows of these ditch sculptures are fascinating. We haven’t had much snow yet this year, so the sculptures are in their initial stages. Later in the winter, they will be incredible!

On Tuesday morning, G&M (my cousins) and I went for a walk along the Bow River Pathway.  We drove to Edworthy Park and connected to the walking/biking trail that is kept clear in the winter.  We walked toward downtown and met up with runners, walkers and a few brave cyclists. The Bow River stays open during the winter with the edges freezing over slightly.  In the summer, folks raft, canoe and kayak down the Bow on hot days.

The path travels close to the river and at times it doesn’t feel like we are in a big city.  We cannot see tall buildings or hear traffic noise.  We spotted an eagle in a tree across the river.  My cousin says that they wait for ducks to float by and will grab one for a meal. We walked for about 45 minutes out and turned around to head back.  It was a great way to stretch our legs and get some fresh air and sunshine.

Late in the afternoon I hopped on a Red Arrow bus for the trip back to Edmonton.  Red Arrow  supplies bus service to the major centers in Alberta. The buses are well kept and have leather seats, bathroom, movie, WIFI, electrical plugs, seat belts, and the price is good.  The fare for my one way trip on an express bus was $67 plus GST.

We left right on time, just as the sun was setting. I was in the neon glow again. I watched Calgary go by – old houses, small shops, large box stores and suddenly we are on the highway heading north.

As we approached Leduc, outside Edmonton I could see the “urban” glow, the reflection of street lights on the clouds and I knew I was almost home. As we drove into Edmonton, I realized that I left Edmonton in the glow of neon and am now arriving in that same glow.

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First Mountain Trip 2011

The Canadian Rocky Mountains are as impressive as any mountains I have seen. When you see them they look similar to the Alps, Pyrenees, or the Himalayas. For the most part they look like classic mountains, rocky, craggy and the highest parts are alpine, above the treeline. They are not as high as the Himalayas but are higher than the Alps and the Pyrenees. There are areas where the snow stays all year round. The Rockies are more accessible than the Himalayas but not as populated and they are way more remote than the European mountains which are even more populated than Asia’s giants.

I live relatively close, in North American terms, to the Rockies and have been visiting them since I was small. They are easily accessible and because they were a part of my upbringing I didn’t realize that they were anything special until I was in my mid twenties. Then one day I was driving across the Rockies on Highway 1  and I looked up. Ever since that day I have been enamoured by the sight of them. It’s funny how a geographical feature can call out and draw me in. I want to see what is on the other side or maybe there is a snow patch half way to the top that looks as though it would be skiable and provide me with 20 or 30 turns.

Last weekend I went to Canmore to attend a couple of courses put on by CANSI, The Canadian Association of Nordic Ski Instructor’s. Saturday was a day on cross-country skis, skinny skis, to those that dabble in all kinds of alpine sliding. Twenty-five or so instructors got together at the Canmore Nordic Center, a 1988 Calgary Olympic legacy facility, to trade ideas on teaching and learn the newest ski techniques. It was a good session the conditions were ideal and the temperature cooperated, it hovered around zero allowing us to stand around and chaw as always happens at these ‘conventions.’ One of the facilitators lives in Canmore and has the opportunity to observe the Canadian XC Team (which does very well on the World Cup circuit) train. He has spent a lot of time analyzing the way they ski. As a result CANSI has revamped their approach to skate skiing. We all had a chance to preview and try out the modifications that have been gleened from the top athletes in the sport. The long and short of it is that I think skate skiing will be easier to learn, and therefore easier to teach. The things we tried increased how fast we moved but they also increased my heart rated very quickly and I’m guessing I will have to be able to maintain a high rate for a long time because I didn’t see any opportunity for a rest.

Sunday was the update for telemark skiing. It was a slightly smaller group that met in the parking lot of Sunshine Village for a day of resort skiing with a similar agenda of providing instructors the opportunity to tune up their teaching and skiing skills. The morning brought some badly needed fresh snow. We skied 15 cm of new snow all day as we concentrated on how to bring the CANSI telemark technique in line with the state of the art understanding of alpine skiing used by the Canadian Ski Instructor’s Alliance.

The convention was good, personally I learned quite a bit and it helped to get my mind that has been muddled by summer activities into winter mode, but one of the best parts of the course was not the content, it was the location. Just being in the mountains brings about a state of calm. Maybe it’s because when ever I’m there I am involved in one or another of my favorite activities or maybe it is just because I’m dwarfed by their stature and I get a feeling of accomplishment standing a top such a geographical giant, maybe it is just a locale away from the city, but whatever, I always come home invigorated and cannot wait until I am able to go again.

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Where to go next?

I sat down to lunch the other day and didn’t have anything to read, so I hauled out our atlas and perused it while I ate. I was looking for and dreaming about places that might be interesting and fun.

I started in Europe.  We have been talking about doing a bike trip somewhere in Europe. The north of Spain looks interesting.  Ride from coast to coast – Barcelona to Fisterra.  Ride part of the Camino de Santiago. Visit Balboa’s museum.

Spain from "map-of-spain.co.uk"

What about Germany. Mur heard about a bike trip along the river Danube from its source (near Donaueschingen) to Budapest. The riding would be on bike paths and small roads. That sounds interesting too!

Route of the Danube River from "http://en.wikipedia.org/wiki/Danube_river"

We have always wanted to go to Mali, because of its music. I checked out where Timbuktu was as there is a music festival there called Festival in the Desert.  It is a January event, so it would be a 2013 trip.

Mali from "http://www.lonelyplanet.com/maps/africa/mali"

I also checked out the Pacific for scuba diving. There are so many islands to venture to.  We could just throw a dart at a map and go where it lands!

South Pacific from "http://upload.wikimedia.org/wikipedia"

I will keep on dreaming and maybe we will find ourselves in a far off corner of the world in 2012.

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“All this for two days!”

Murray was packed up and gone in about 20 minutes. He gathered up the last of his stuff and packed it into his bags.  There were a few loose items that didn’t fit – guess pillows don’t squish too well.  He is a logical and neat packer – fitting stuff nicely into his bags.

As I followed him around, he moved everything to the back door staging area. He came out of the bedroom (where we “hide” our sweets) with a few macaroons for the road. You can make them out in the picture below sitting on top of the black bag, beside the car keys.  Unfortunately, they did not make it into the vehicle!

After making more than a few trips between the house and vehicle loading stuff, and mumbling “I could move to California with all this stuff!” and “All this for two days!” he was loaded and ready to go.

Happy Skiing!

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