FAMILY MEDICINE® COLUMN

By Martha A. Simpson, D.O., M.B.A.
Associate Professor of Family Medicine
Ohio University College of Osteopathic Medicine

IN-CAR EXERCISES AND WATER IMPORTANT ON LONG AUTOMOBILE TRIPS

Question: I am getting ready to take a long care trip this summer. We will have many long days, then stay in one place for a few days, then another long drive. My husband has already said that we won’t be stopping a lot as we have many miles to cover in a short amount of time. Any advice?

Answer: It sounds like your itinerary is set, and the long days of car riding are not negotiable. My first piece of advice about this kind of trip is similar to what I would suggest if you were planning to travel by airplane. Don’t sit still in your seat for long periods of time. This can lead to stiff, aching muscles and even blood clots. In a plane, you can often get up and walk in the aisle to stretch your muscles and limber up a bit. In a car, however, you can’t walk around without stopping the car and getting out.

What you need to know about are seat exercises. You need to wiggle your legs, and flex and extend your ankles frequently. Shift the weight on your buttocks from side to side frequently.

Other exercises you can do in the car include isometric contractions, shoulder shrugs and abdominal squeezes. Isometric contractions involve placing tension on a muscle, holding the contraction for several seconds and then releasing the tension. Shoulder shrugs are pretty much what the name implies -- lift your shoulders upwards toward your neck, hold for ten seconds, and then let them drop back to their normal position. You can perform an abdominal squeeze by placing tension on your abdominal muscles so as to pull your ribs toward your stomach. Then release and sit up tall. Repeat each of these exercises ten times.

Long car, bus and plane trips can cause swelling in the ankles. If you have the opportunity to lie down in the back seat with your legs elevated, that would be good too.

Drink plenty of water while you travel. This might give you a good excuse for a rest stop, despite your husband’s desire to stay on the road.

A frequent problem with long trips in a car is constipation. Using a stool softener and eating fruit snacks during the trip can help prevent this problem. Also, this is another reason to drink plenty of water. Since you will be eating in restaurants, try to limit the heavy foods and concentrate on fresh vegetables and whole grain foods.

Fatigue is a problem with long trips. If you are the passenger, watch the driver and insist on stopping when you see the first signs of fatigue. Try to switch drivers every few hours. Stopping to switch drivers will also allow a few minutes to stretch your legs, as well.

Many people do not sleep well in hotels and are tempted to take sleeping aids, either over-the-counter or prescription products. This can be a problem if your first morning driver has not had adequate time to clear the medication from his or her system. Sleeping medications can impair depth perception and slow reaction time, so be careful if they are being used.

Finally, try to stick to your regular routine for medications, meals and bedtime; this can be especially helpful if you are crossing time zones. Be sure you have enough of your regular medicine with you. It’s often hard to find a doctor in a strange locale to help you replace medications you left at home.

Family Medicine® is a weekly column. To submit questions, write to Martha A. Simpson, D.O., M.B.A., Ohio University College of Osteopathic Medicine, P.O. Box 110, Athens, Ohio 45701, or via e-mail to readerquestions@familymedicinenews.org. Medical information in this column is provided as an educational service only. It does not replace the judgment of your personal physician, who should be relied on to diagnose and recommend treatment for any medical conditions. Past columns are available online at www.familymedicinenews.org.