Tips for long-distance drivers this holiday season

As the holiday season approaches, Namibians will travel long distances to visit friends and family.

Henry Boshoff of the Biokinetics Association of Namibia said while long-distance driving is inevitable during the festive season, it comes with its own set of physical challenges.

“Sitting for extended periods can lead to muscle stiffness, joint pain and even increase your risk of blood clots,” he explained.

Here are some tips to stay active and healthy on the long journey:

Take breaks every hour or two for five to ten minutes. According to Boshoff, a short active break is more effective than staying seated for extended periods.

"Use these stops to stretch, walk around and give your body a chance to reset. Frequent breaks not only reduce muscle tension but also improve your concentration, keeping you safer on the road."

When taking a break, try incorporating a few simple movements to keep your muscles and joints limber.

Some helpful exercises include calf stretches, which improve circulation and flexibility in the legs; hamstring stretches, which reduce lower back strain; torso twists, which relieve tension in the lower back; shoulder rolls, which alleviate tension in the shoulders and upper back and neck stretches, which release tension in the neck.

Boshoff said when it is not possible to stop, drivers can try subtle in-seat exercises, such as ankle pumps, to keep the blood flowing and help prevent stiffness, as well as seated knee lifts to engage the core and improve circulation.

“Staying active during a long drive is essential for your physical health, especially over the holidays. Make regular stops, stretch and incorporate simple exercises to keep your muscles moving and your body energised,” Boshoff advised.