Posts Tagged "tips"


10 tips for a healthy holiday

by admin

Plan ahead to ensure that you stay safe and healthy while travelling this summer.

Getty Images

It wasn’t until monkeys started swarming our tuk tuk that I started to think about a rabies vaccine.

Fortunately the boldest topped short of landing on my lap, opting instead to plunder a bag of fruit left on the seat. The incident, while we were touring Siem Reap in Cambodia, underscores the scouts’ motto, ‘be prepared.’

With summer holidays upon us, it’s time to plan ahead. With help from Dr. Suni Boraston,  travel clinic director for Vancouver Coastal Health and Sara Holland, senior communications director for the BCAA, here are 10 tips for a healthy holiday.

Dr. Suni Boraston is the medical director at the Travel Clinic, Vancouver Coastal Health.


1. Travel Health Clinics

If you’ll need vaccinations for travel it’s best to visit a travel health clinic six weeks before you leave, but Boraston says even if you’ve left it to the last day, it’s better to get vaccinated then than not at all. Travel clinics’ services and products extend beyond vaccinations; they’re a good place to start regardless of where you’re travelling.

2. Vaccinations

Online sources can give you recommendations on vaccinations and other medicines based on the area you are travelling in and the length of your stay but check with your travel clinic. Anyone born after 1970 who doesn’t have a documented second dose of measles vaccine should get one, said Boraston. Babies don’t get their first measles vaccine until age one, but Boraston said they can safely get the vaccine from six to 12 months, and she recommends that no matter where you’re travelling with a baby. Another must-have for every traveller is a Hepatitis A vaccine. Hep A is spread by food and water and it’s a global issue. Expect to pay for travel vaccinations, although some, like a tetanus booster, are free in British Columbia and others may be covered by extended benefits plans. It can add up: A rabies vaccination, for example, is $200 per dose and there are three doses, probably why I opted not to get that but useful if you’re spending an extended time in areas where rabies is still prevalent. Boraston said E. coli is the most common ailment for travellers. She suggests packing antibiotics prescribed by your doctor, only to be used if you have “think you’re going to die diarrhea”.

Monkeys swarming around our tuk tuk looking for food on a tour around Siem Reap, Cambodia, a country known to still have rabies. Rabies in Cambodia are mainly transmitted by dogs but travellers are advised not to avoid scratches or bites from monkeys as well as dogs, cats and other mammals. Left untreated, rabies is fatal.

Gillian Shaw

3. Insurance

When shopping around for insurance, make sure you know what you need and what your policy covers. Holland recommends travel insurance that covers medical and/or hospital expenses, prescription drugs, ambulance service, emergency dental care and pre-existing conditions. Some extended benefits plans include travel so you don’t have to buy extra insurance or you can just top it up; check with your provider and check for age limitations. Read the fine print on travel coverage you may have through your credit card. Holland also reminds us that travel insurance isn’t just for travelling outside the country. Some medical expenses aren’t covered by the B.C. medical plan when you’re in other provinces.

4. Questions to ask before you buy travel health insurance

  • Does the insurance provider protect spouses or children? If not, can they be added?
  • Does it cover trips of any length? Some policies have a limit on trip length
  • What’s the limit on coverage for medical expenses?
  • What is the policy around pre-existing conditions? Are they covered and to what degree?
  • Did the travel have to be purchased on the credit card in order to be eligible for coverage?

5. Packing a first aid kit

When it comes to packing your first aid kit, your destination will help determine what’s on the list. Here is a list of basics that you can adapt depending on where you’re going.

  • Over-the-counter medication for pain and fever
  • Gravol, Boraston points out as well as being good for nausea it can serve as a sleeping pill.
  • Hand sanitizer
  • Imodium and if you’re travelling in developing countries, an antibiotic to treat diarrhea.
  • Antibacterial cream
  • Bandaids
  • An antihistamine
  • Pads or moleskin for blisters are useful if you’re going to be doing a lot of walking
  • Sunscreen
  • Consider compression socks for long flights

6. Prescriptions and other medication

Don’t pack just enough of your prescription medicine to cover your expected time away, carry extra in case you’re delayed. Make sure your medications are in your carry-on bag and take a copy of your prescription, including the generic name, in case your bag gets stolen or lost.

Spare cheater drugstore specs may be enough to get by if your glasses are lost or broken but if you’re totally dependent on you’re glasses to see, take spare prescription glasses or contacts and your prescription. Take a copy of your health insurance documents.

7. Area-specific additions for your packing list

  • Depending on where you are travelling, you may need extras such as antimalarial medication, or Diamox for altitude sickness
  • Carry repellent when you’re travelling where there are ticks and mosquitos, even in malaria-free countries. If you’re backpacking or sleeping in the open air, consider adding mosquito netting to your packing list.
  • Water purification tablets

8. Reduce your travel footprint

Boraston recommends taking your own water bottle when you travel and refilling it from taps. In developing countries or where you are unsure about water quality, use water purification tablets and leave the water for 30 minutes to kill organisms. Carry a reusable cup and avoid using plastic straws, another source of plastic waste, by carrying a reusable stainless steel straw.

9. What not to take

The legalization of cannabis in Canada doesn’t mean you can take it across the border. The Canadian government warns on its website that: “Taking cannabis or any product containing cannabis – even for medical use – across the Canadian border is illegal.” Plus cannabis is still illegal in most countries. Even if you’re travelling to a state in the United States where cannabis is legal, it is illegal under United States federal laws and it is illegal to cross the border with it.

10. Online sources

Check out health-related travel advice at:

Government of Canada Travel Health and Safety: A comprehensive site that offers advice on everything from finding your nearest travel clinic to a mobile Travel Smart app for Apple and Android devices.

Centers for Disease Control and Prevention: It has a lot of useful information and resources, including  advice for travelers and clinicians that can be customized to your destination and type of travel. Along with recommended vaccinations and health advice, it has packing lists tailored to your travels.

[email protected]


Source link


Club 16 provides cross-training tips for Sun Run participants

by admin

If you’re not outside running, what kind of exercises can you do to help you prepare for the Vancouver Sun Run? We asked Alexander Klocek, fitness manager at Club 16 Trevor Linden Fitness in Coquitlam, to provide some suggestions on what you can do if you’re working out in a gym.

What kind of cross training can I do as a runner?

Any cross training that targets resistance training focused on the lower body is going to benefit a runner. Building muscle to support the ankle, knee, and hip joints is crucial for endurance in long distance running. It also decreases the potential damage to ligaments tendons, and cartilage.

For best results, we recommend a circuit style workout which includes some training to increase cardiovascular capacity for the long-distance run. Working with free weights, kettlebells, and machines is a great start for resistance training.

How does cross-training help me run faster?

It helps by increasing the muscular strength and endurance of the lower body which increases the cardiovascular capacity and delivery of oxygen to the muscles. The more oxygen that goes into muscles, the slower the fatigue. This allows a runner to increase the speed of the pace and sustain it longer.

Can exercise in the gym make my knees/hips/ankles stronger?

Yes. Working on functional movement patterns which include squatting, hinging, pulling pushing, rotation, gait, and lunging, improves the biomechanics of the movements which decreases the forces on the joints by running. The increase in muscle size provides extra support for the joints which further decreases the chance of injury.

Alexander Klocek, fitness manager, Club 16 Trevor Linden Fitness Coquitlam.


For a runner, what’s better: swimming or lifting weights? Why?

Generally speaking for running, weight training is a much more beneficial form of cross training. With swimming the VO2 max/cardiovascular capacity is largely different from that of running and will likely not cross over to increasing performance in running. It is largely an upper body dominant exercise and does not involve gait-like movements. Therefore, the transfer of ability of swimming to running is minimal. Lifting weights helps improve the specific muscles involved in running by increasing the strength, efficiency, and the cardiovascular capacity.

What kind of routine should I follow if I’m working out by myself in the gym?

If you do not know what kind of weight training you should be doing, we highly recommend getting a personal trainer to guide you through a proper workout for your body.

Everyone has a different body and different imbalances that may need to be addressed before you start weight training. This begins with working on functional movement patterns and focusing on the lower body. Types of exercises you can expect include squatting, hinging, lunging, step ups, leg presses, and hamstring curls.

The training format largely depends on the level of the client. Generally, one or two exercises in a row targeting opposite muscle groups would be a great start. If the client is a little more advanced, mixing this in with a short burst of cardiovascular activity such as a run, aerobic steppers, and side shuffles would be a great way to challenge the runner. You would want to minimally train lower body at least 1x a week and upper body to strengthen the core 1x a week as well.

Source link

This website uses cookies and asks your personal data to enhance your browsing experience.