Travel Tips
Ways to exercise or walk during constant traveling hours
For many of us out there who are not fond of traveling and for them, it can be a big and hectic process especially when the flights are being delayed. Initially, it depends on the purpose of traveling, i-e: if you are traveling for vacations or the business, it can be difficult to stay healthy, relax and feel safe especially with all the scary news and stories of pandemics due to the passengers flying overseas. Sometimes it might sound like everyone is doomed to get sick during a flight. But that is not always the case.
- Health and fitness concerns related to flights:
Most people don’t realize that while sitting in a cramped metal tube with many other fellow passengers from around the world, at 8,000 feet of pressure, your body isn’t the same. Your immune system gets stressed and even breathing is more labored due to less availability of oxygen in the air at such high altitude. Also, the breathing system is under pressure because of the air’s diminished humidity.
In addition to all these, sitting idle for a couple of hours or more and eating processed food, caffeine, and sugary products adds more to the deteriorating health status of your body. The worst of all is the jet lag, making your body turn upside down. So the question arises, is it possible to stay healthy and fit during long-haul flights?
Another very common condition is a result of long flights which is generally termed as an economy-class syndrome or deep vein thrombosis. During air travel, the long durations of immobility results in the development of clots and cramped legs, the reason being low cabin pressure, dehydration and immobility. The doctors and physicians suggest passengers especially in long flights to create a situation where they can stretch themselves and move their limbs and legs for joints and muscle movement and regulated blood flow especially in lower half of the body to prevent such conditions.
Understanding all these health and fitness-related concerns, recently at Philadelphia Airport various health and fitness-related trends started to show up. The addition of yoga rooms, stationary exercise bikes and walking tracks scattered throughout the terminals making your overall traveling experience much better than it was ever before.
- Simple exercise routines at airports and during flight:
During the flights when you sit upright for longer durations, it tends to stiff and tense your muscles. Also, it can be a cause of feet swelling due to fluid collection in your feet. To avoid certain conditions and prevent deep vein thrombosis, you are suggested to stretch before flights or even during the flight when the seatbelt sign turns off. Even a few laps to the toilet, simple walking, can be a good thing (if you are not disturbing other fellow passengers).
Some airports around the globe, like the Philadelphia Airport, have specified areas- the Philadelphia airport’s fitness zones, around the terminals for you to stretch yourself a bit before taking off. They have brought gym directly to the concourse and also created walking paths both inside and outside the terminals and the yoga rooms with loaner mats, encouraging easy access and low-impact exercise for everyone in the vicinity.
You can even pay for the gyms that are found nearby and at the airport terminals or hop on the stationary bikes and ride for a couple of minutes. Make sure to make most of the airport terminal space and amenities.
- Philadelphia Airport Marriott fitness center:
The Philadelphia Airport Marriott is located at a very convenient location. Connected directly connected to Philadelphia Airport Terminal B, it allows passengers to get settled with an exceptionally accessible location, into comfortable areas quickly before getting lost in the sightseeing of the city. It is not only located near the Airport premises but is also in the center of all famous attractions and corporate hubs. You can just ho on an airport shuttle for free which departs every 20 minutes or you can simply walk straight to the gates to the hotel. You can also book the shuttle service on-demand between 12:00 PM to 1:00 AM. For health and fitness freaks, the Marriot is facilitated with a fully-equipped 24-hour fitness center. You can maintain your workout routine while in Philadelphia and can enjoy modern cardio equipment, free weights, and dumbbells, workout space with flat-screen TV’s throughout and total body exercise machines.
- Other fitness centers near Philadelphia International Airport:
ü New Old City Ironworks- Situated about 15 minutes away from the airport by taxi ride and charge only $ 10-day pass.
ü The Sweat fitness- Located just 20 minutes away from the airport by taxi ride and charge only $15 per day.
ü The Ridley Sports Club- Situated about 10 minutes away from the airport by taxi ride, one day rates are free and charge only $10.00 after that. You can do aerobics, indoor tracks, aquatics, weights, racquetball and much more.
ü The Bally Fitness- Located just 15 minutes away from the airport by taxi ride.
- Exercise during flight:
If you don’t have enough time to spare and head towards specified gym and fitness centers, you can still perform simple and easy exercises (better to say stretching exercises) during the flight, just to stay active and not to exhaust yourself. Like;
- Knee lift
While sitting, you can gently and slowly bend your knees in the upward direction, towards you, one leg at one time. This simple exercise will improve blood flow in your lower body.
- Foot stretch and pump
While standing (make sure to find support to balance your body), lift your heels and stretch as high as you can. Then put both feet back on the floor and this time, raise your toes upwards and stretch as far as you can. It is the best stretching exercise for your lower body, especially feet, and legs.
- Shoulder roll
By creating gentle and simple circular movements for your shoulders and stretching them, improves the blood flow and relaxes joints. First, hunch your shoulders forward and then move them upward, backward and then downward, and repeated the cycle gently moving your shoulders.
- Knee hug
For a knee hug, clasp your knee while bending slightly forward and lifting your leg like hugging it towards your chest.
- Forward bend
Even simply bending forward while keeping your back straight and touching your thighs, lower limbs, foot and floor (entirely your choice and stretching capacity) is proved to be beneficial. Slowly ease yourself back up after holding for 10-15 seconds.
- Neckroll
Keeping your shoulders relaxed, drop your ear towards your shoulder, and then gently roll your head from side to side, at least 10 times on each side.
Exercises at the airport:
Traveling means longer hours of idle sitting such as layovers, long flying hours, delayed flights and so on. After all of that holiday food, it feels good to stay fit and all of the downtimes at the airport are the perfect time to get some stretching. Some simple exercises you can do at the airport can be a great help.
- Lunges:
It is a single-leg bodyweight exercise that works your hips, hamstrings, and your inner thighs. In the less crowded area, lunge out one leg ensuring your front knee go past your toes.
- Squats:
The Squat is a lower-body exercise. This exercise targets the thighs, quadriceps, hamstrings and the glutes. Place your feet hip-width apart and put your body weight in your heels. Squat to 90 degrees and gently balance your body back to the normal standing position.
- Tricep Dips:
Tricep dips are one of the best exercise targeting arm strength. While sitting on a chair or a bench, set your body and feet so that your upper body will be vertical. Holding from the edge, lower yourself down and extend your legs.
- Chair Push-Ups:
Align your body straight while placing your hands on a chair and lower your chest while bending the elbows.
- Seated Leg Lifts:
While raising your legs out in front of you, squeeze your thighs. Keep your focus on the lower body. Not only do seated single-leg lifts work your core, but they can also help stabilize your knees after an injury.
- Wall Sit:
Sit up against a wall with your legs at a 90-degree angle and hold it for as long as you can. Simple!
- Exercise tips for non-gym persons:
A question arises, when you are not much of a gym, exercise or a yoga person and after tiresome flight hours, not much of strength is left to sweat. So, we are here to guide you along the path which is much easier, convenient and most interesting of all is, not even generally considered as an exercise.
Some several stretches and techniques will not only improve the benefits of walking but also help prevent injury. Here the idea is, even the simplest moments of the body and joints can prove to be beneficial for health. Using the following techniques will help improve the benefits of walking:
ü The majority of the forward motion should start with the hips and each stride should feel natural like neither too long nor too short stride.
ü Walk briskly but don’t forget to carry on a conversation generally as to maintain enough breath.
ü To get optimum aerobic benefit, maintain a good form while walking with each step, keeping in mind to protect your back and avoid injury.
ü Keep the stomach stand fully upright and pulled in slightly as it is important to help support the trunk of the body and the spine by using the abdominal muscles.
ü Keep the shoulders relaxed but straight, head up and centered between the shoulders; avoid slouching forward and the eyes focused straight ahead at the horizon.
ü Avoid leaning forward as you walk.
If you are stranded at Philadelphia airport, there’s more to do now. The new exercise equipment such as elliptical machines and exercise bikes have been installed recently for travelers to use in the terminal representing new development in the growing availability of fitness facilities. The free-standing low-impact cycling machines consist of devices that measure heart rate, pedals and seats and are free of charge. Also wooden rocking chairs are positioned near the shops and restaurants near the terminals in an attempt to tempt travelers to extend their sitting time before boarding their plane. Also, you can find pop-up gym that moves between the airport’s terminals every two weeks so that the passengers can have a light workout and stretching.
Africa
Basic Arabic Words for Travel to Egypt
Use our quick language guide to learn the key basic Arabic words that we used when travelling through Egypt and the Middle East.
Before we visited Egypt, our knowledge of the basic Arabic words was pretty limited. Like many travelers, we assumed that Arabic was the primary spoken language, but we had no idea just how different the dialects could be across the Arab world. Egyptian Arabic, often referred to as “Masri,” is widely understood across the Middle East due to the country’s influential media and cinema. However, for first-time visitors, navigating conversations or even basic interactions can feel intimidating.
But don’t worry, because learning just a few essential Arabic words can go a long way! Whether you’re wandering through the bustling souks of Cairo, visiting the majestic temples of Luxor, or relaxing on a Red Sea all-inclusive vacation, being able to speak a few phrases can greatly enrich your experience. Not only does it show respect for the local culture, but it also enhances your interactions with Egyptians, many of whom will appreciate your effort to speak their language—even if your pronunciation isn’t perfect.
Here’s a comprehensive guide to essential Arabic words and phrases that will help you get by during your next trip to Egypt:
Why Learn a Few Arabic Words?
One of the most rewarding aspects of travel is the opportunity to immerse yourself in a new culture. Learning a few words of the local language shows curiosity and respect. Egyptians, known for their hospitality, are often delighted when tourists attempt to speak Arabic, and this can lead to more authentic and meaningful interactions.
Knowing a few simple words also helps in practical situations—whether you’re haggling at the Khan el-Khalili bazaar, asking for directions, or just ordering a delicious plate of koshari from a street vendor. Plus, it’s a fun way to engage with the culture and enhance your travel experience.
Essential Arabic Words To Get By In Egypt
We always pride ourselves on learning a few essential words and phrases to help us communicate when traveling in foreign countries. The locals always seem to appreciate it, and it makes us feel as if we are immersing ourselves in the culture, which is why we love to travel.
So whether you are just visiting the numerous Red Sea all-inclusive vacations or the Great Pyramids of Giza, use our list of essential Arabic words and phrases below to help you out on your next travel adventure through Egypt and the Middle East.
Keep in mind that there are loads of different ways to greet someone or be polite, etc. But by using the essential Arabic words below daily when strolling through the markets or stopping to eat Egyptian street food.
Key Arabic Phrases and Words to Know
While Egyptian Arabic may differ slightly from other dialects spoken in places like Morocco or Jordan, there are universal phrases that will be useful in most Arabic-speaking regions. Here’s a deeper dive into the Arabic words and phrases every traveler should know when visiting Egypt:
1. Marhaba (مرحبا) – Hello
This is the most common way to greet someone in Arabic. You can use it any time of day, and it’s a great conversation starter. Egyptians may also use “Salaam” (سلام) as a casual greeting, which literally means “peace.”
2. Shukran (شكراً) – Thank you
Gratitude goes a long way. You’ll find yourself using “Shukran” often, especially when thanking vendors, waiters, and locals for their assistance. Don’t forget to say “La Shukran” (no, thank you) when turning down offers politely, whether it’s for a tour, food, or merchandise.
3. Tatakallam ‘English? (هل تتكلم الإنجليزية؟) – Do you speak English?
Egypt is a popular tourist destination, and many Egyptians working in hospitality or tourist attractions speak English. This phrase can be useful when navigating areas where English might not be as commonly spoken.
4. Kam? (كم؟) – How much?
An absolute must in Egypt, especially if you’re planning on shopping in local markets or taking taxis. Haggling is common in Egypt, so knowing how to ask “How much?” is a basic yet crucial skill.
5. Naam (نعم) – Yes and La (لا) – No
Simple but vital! Whether you’re agreeing to a price, accepting an offer, or declining something politely, “Naam” (yes) and “La” (no) will be among the most frequently used words in your travel toolkit.
6. Min fadlik (من فضلك) – Please
Politeness is appreciated everywhere, and using “Min fadlik” when asking for something adds a respectful tone to your request. If you’re addressing a man, say “Min fadlak,” but when speaking to a woman, it’s “Min fadlik.”
7. Ya-Allah (يا الله) – Let’s go
You’ll hear this phrase often, especially from taxi drivers or tour guides. It’s a casual way of saying “Let’s get going.”
8. ‘Ayna… (أين…؟) – Where is…?
This phrase comes in handy when you’re lost or looking for something. For example, if you need to ask, “Where is the restroom?” simply say ‘Ayna al-Hammaam? (أين الحمام؟)
Numbers: Always Helpful for Bargaining
Whether you’re negotiating in a marketplace or figuring out prices, knowing a few numbers in Arabic can be extremely useful. Here are the first five numbers you should memorize:
- WaaHid (واحد) – One
- Ithnayn (إثنان) – Two
- Thalaatha (ثلاثة) – Three
- Arba’a (أربعة) – Four
- Khamsa (خمسة) – Five
Knowing these basic numbers will make transactions smoother and can also help you avoid any misunderstandings.
More Useful Phrases
Here are a few more words and phrases to keep in your back pocket as you explore Egypt:
- Afwan (عفواً) – Excuse me or you’re welcome
- Ilal-liqa (إلى اللقاء) – See you later
- Hammam (حمام) – Bathroom/restroom
- Mafi Mushkila (ما في مشكلة) – No problem
Tips for Using Arabic in Egypt
While many Egyptians, especially in tourist areas, speak some level of English, your efforts to use Arabic—even if it’s just a few words—will be warmly received. Here are a few tips for using Arabic effectively while in Egypt:
- Be Confident: Even if you’re unsure about pronunciation, Egyptians will appreciate your effort. They may even help correct you, which is an excellent way to learn.
- Use Non-Verbal Cues: A smile or nod can go a long way in communicating, especially when language barriers arise.
- Haggle with Respect: Bargaining is part of Egyptian culture, especially in markets. Using polite Arabic phrases can make the negotiation process smoother and more enjoyable.
Final Thoughts
Immersing yourself in the language of a country can dramatically enhance your travel experience. In Egypt, a few simple Arabic phrases can open doors to more meaningful interactions and provide a deeper understanding of the culture. Whether you’re exploring the ancient wonders of the world or lounging on the shores of the Red Sea, don’t be afraid to give your Arabic a try.
Question for Readers: Have you traveled to Egypt before? If so, which Arabic words or phrases did you find the most useful during your trip?
Travel Tips
Exploring Equatorial Guinea: A Journey through the Heart of Africa
Bondi Beach is well-known for its vibrant atmosphere, surf culture, and sunny weather, but even when the temperatures drop from June to August, this iconic Sydney suburb offers plenty of attractions to explore. While you might not be lounging in the sun or catching waves, Bondi in winter has a charm of its own. From scenic coastal walks to indulgent food experiences, Bondi transforms into a cozy, relaxed destination perfect for exploring at a slower pace. Whether you’re into wellness retreats, cultural outings, or simply soaking in the picturesque winter scenery, Bondi still holds its appeal year-round. Here’s a guide to some of the best things you can do in Bondi during the colder months.
8 Things to do in Bondi in Winter
1. Go on an art tour
If the weather keeps you from enjoying Bondi’s famous outdoor activities, exploring the local art scene is a perfect alternative. Bondi boasts several high-quality galleries, each offering a unique window into Australia’s vibrant artistic culture. Start with the Cooee Aboriginal Art Gallery, one of Australia’s oldest Aboriginal-owned galleries, which showcases traditional and contemporary Indigenous artworks. With its mission to promote Indigenous art and culture, the gallery offers a rich selection of paintings, sculptures, and crafts from Aboriginal artists all across the country. Spend some time learning about the significance behind each piece, many of which tell stories of Indigenous history, spirituality, and connection to the land.
For a more hands-on experience, visit the Bondi Art Lounge, a welcoming space where you can view works by local artists or, better yet, join a class to create your own masterpiece. This gallery regularly offers art classes for beginners, so even if you’ve never painted before, it’s a fun way to get creative and connect with the local community. Bondi’s art scene continues to thrive year-round, and whether you’re an art enthusiast or a casual observer, spending time in these galleries can be an inspiring way to enjoy Bondi’s cultural side.
2. Take a Hike
Bondi’s stunning coastal scenery becomes even more refreshing in the cooler months, and there’s no better way to experience it than by embarking on a coastal hike. The Bondi to Coogee Walk is one of the most famous coastal trails in Sydney and for good reason. Stretching for 6 kilometers, this scenic trail offers breathtaking views of the Pacific Ocean, rugged cliffs, and secluded beaches along the way. The walk takes you through several of Sydney’s eastern suburbs, such as Tamarama, Bronte, and Clovelly, each with its own charm and inviting atmosphere.
The cooler temperatures during the winter months make this hike even more enjoyable, as you’re less likely to overheat, allowing you to take your time and soak in the views. Along the way, you’ll find plenty of opportunities to stop at cafes, kiosks, and restaurants, where you can relax and enjoy a coffee or snack with an ocean backdrop. Be sure to bring a camera, as you’ll pass plenty of photo-worthy spots, including Waverley Cemetery, one of the most scenic burial grounds in the world, perched on the cliffs above the sea. The Bondi to Coogee Walk is a must-do year-round, but the crisp, cool winter air adds a unique tranquility to this iconic hike.
If the weather doesn’t allow for the typical outdoorsy activities Bondi is known for, a tour of some of its first-rate art galleries can be a great way to spend an afternoon. Don’t miss the Cooee Aboriginal Art Gallery, dedicated to promoting Indigenous art, and the Bondi Art Lounge, where you can view works from local artists or even take a beginner class and create a masterpiece of your own.
3. Head to Bondi Icebergs for Some Winter Swimming
Even during the colder months, swimming remains a quintessential Bondi experience, especially at the Bondi Icebergs Club, home to one of the most famous ocean pools in the world. Bondi Icebergs is open year-round, offering the unique experience of swimming in their picturesque Oceanside pool, with stunning views of the Pacific Ocean. What makes this spot particularly special during winter is its deep-rooted tradition of winter swimming, which has been a part of the club’s culture since 1929. Every Sunday from May to September, you’ll find the bravest swimmers taking part in this time-honored tradition, where members dive into the bracing waters despite the chilly conditions.
For those who are curious but not ready to commit to a full membership, non-members are welcome to join in the fun by paying a one-time entry fee, granting access to both the pool and the sauna. The cold plunge, followed by the warmth of the sauna, is invigorating and offers a rewarding challenge that many swimmers look forward to each winter. The view alone—swimming with the backdrop of crashing waves and the cliffs of Bondi—is worth the experience.
But the Bondi Icebergs isn’t just for athletes; it’s a place where locals and visitors alike come to enjoy the relaxed atmosphere, grab a meal at the Icebergs Bistro, or simply enjoy the winter sunshine while watching the ocean swell. If you’re not quite ready to brave the cold waters, you can still enjoy the social aspect of this iconic venue and soak in the panoramic views from the safety of the heated indoor spaces.
4. Strap on your skates and visit the only beachside skating rink in Australia
If winter swimming is a step too far for you, why not skate instead? Bondi has Australia’s only beachside ice rink, and the ocean view in the background makes for a striking contrast. The ice rink is open from June 27 to July 13, and aside from hosting skating sessions that are open to the public, it also features spectacular ice shows from Stars On Ice.
5. Settle in for brunch at one of Bondi’s decadent cafes
Winter wouldn’t be the same without a few indulgences, and after all your skating and hiking, you’ve probably earned a hearty brunch anyway. Fortunately, Bondi is full of great brunch options, from Trio Café with delicacies like poached eggs with truffle oil and char-grilled halloumi; to the rustic Brown Sugar, where you can indulge in classic comfort food like buttermilk pancakes and English muffins with bacon.
6. Join a cooking class, dodge ball game, or salsa lesson
During the winter, it may seem like most people have gone off to hibernate, but if you know where to look, you can still find plenty of social things to do. Start by checking out the Bondi community page on Gumtree. You can find like-minded individuals to explore the area with or even join a group for fun activities like hiking, biking, or cooking.
7. Score some vintage fashion at Bondi Markets
The Bondi Markets, held every Sunday on Bondi Beach, are known in Sydney for being the best place to shop for vintage clothing and accessories and hip new fashions from emerging designers. Aside from style, you can also shop for art, furniture, flowers, books, local produce, and delicious street eats. Even if you don’t buy anything, it’s a great place to do some people-watching and see the Bondi locals in their element.
8. Stop by the Bondi Pavilion
The Bondi Pavilion is one of the suburb’s oldest landmarks dating back to 1928 when it first opened, featuring grand dining rooms, a lounge, a ballroom, and the Turkish and Hot Sea Water Baths. Today, it’s used as an art and cultural center and is home to a theatre group, recording studio, and art gallery. There’s always something going on here, from pottery classes to festivals to open-air cinemas, so check it out if you have a chance.
Conclusion: Winter in Bondi—A Different Kind of Magic
While Bondi Beach is typically associated with summer sun, surfing, and crowds of tourists, winter brings a unique charm to this iconic Sydney destination. As the pace slows and the air cools, Bondi offers an opportunity to experience the suburb in a new way—one that’s relaxed, refreshing, and undeniably inviting. Whether you’re delving into the local art scene, taking in the breathtaking coastal views on a hike, or braving the invigorating waters of Bondi Icebergs, there’s no shortage of ways to enjoy Bondi during the colder months.
From indulging in hearty brunches at cozy cafes to strapping on skates at the beachfront ice rink, winter allows locals and visitors alike to engage in activities that bring a sense of warmth and community. The Bondi Markets and the historic Bondi Pavilion continue to thrive, offering vibrant spaces for culture, fashion, and entertainment. And with winter events like cooking classes and salsa lessons, there are plenty of social activities to keep you connected with others while you explore the best of Bondi in its quieter season.
Bondi in winter may be different, but it’s far from dull. Whether you’re seeking adventure or relaxation, there’s something for everyone. So, if you find yourself in Sydney’s most popular suburb between June and August, take the chance to explore Bondi’s winter magic—you won’t be disappointed!
We have been wearing out our jandals (Kiwi for flip-flops) on our travel adventures around the world since 2009. We think our blog is thought provoking and a little witty. But we have been proven wrong before. Find out more about us here...
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