Microwave oven designs and features have advanced dramatically in recent years. Some even come with a built-in conventional oven or grill. Here are five of the best microwaves for sale in Australia. They are listed by make with the most popular model for each carrier.

The type of microwave you buy will depend on your personal requirements, so think about the purpose of the oven. A small, compact model may be all you need if it is to be used simply for defrosting and reheating. While larger designs with built-in grills or conventional ovens will continue where the oven will be used for your entire kitchen.

Sharp

For a compact oven that’s just about the cheapest in the Sharps range, the Sharp R230LS Compact 800W is fast and efficient for both fresh and frozen food. It has a reheat and instant cook option for things like a baked potato or a dinner plate, as well as five power levels. This is a good affordable unit that will take care of the basics.

panasonic

The Panasonic NNT704QF 44L Inverter Microwave comes with a satin stainless steel fascia to match your other appliances. This is a powerful 1100 watt oven with a 380mm turntable for the biggest kitchen jobs. With ten power levels and a one-touch sensor for cooking and reheating, there’s not much you can’t cook. It uses inverter cooking technology and a humidity sensor and is in the mid-price range.

Daewoo

In the lower price range is the Daewoo KOR1A5A 31L Stainless Steel Microwave. This is a budget option with five auto cook menus and ten power levels. It has easy stage cooking and hold time functions, and is ideal for reheating and defrosting.

LG

Before heading to the stores, take a look online for stores that supply home appliances. There are some great deals with online shopping, including the LG MS1949G 19LT 700W Microwave Oven in a clean white finish. It is a basic unit but for the price it will do everything you want for auto defrost and menu with quick start function.

west house

The Westinghouse 28-Liter Built-In Microwave is designed to blend seamlessly with your other stainless steel appliances. With a built-in grill function comes a larger number of dishes. Start cooking using a microwave, and then grill food until golden brown and crisp.

Microwave power is generated at 900 watts while the grill is 1100 watts. Eight programs give you a wider selection to create great meals.

Deciding which microwave oven best suits your needs will depend first of all on the reason for the purchase. If you just want something that is going to defrost and cook automatically, then the basic model of any range will suffice. On the other hand, if you’re feeding a large family and need a sturdy oven with a built-in grill, you may need to do a little more research before taking the plunge.

The Old Enfield neighborhood is one of Austin’s oldest, most historic and most prestigious neighborhoods. It is a very small and highly sought after area located between Lamar Boulevard on the east, and to the west is Loop One, also called MoPac, which was named after the Missouri Pacific rail line that runs directly alongside the freeway. West 24th Street borders the neighborhood to the north and Enfield Road to the south. All of these borders are considered major thoroughfares, making the neighborhood easily accessible and its proximity to downtown, which is only a five to ten minute drive away, adds to the enjoyment of living in this beautiful neighborhood.

Old Enfield was originally part of a 320-acre land grant granted to CS Parish in 1841 by the Republic of Texas during the presidency of Mirabeau Lamar. At the center of the neighborhood you’ll find the historic Pease Mansion at 6 Niles Road. It was built in 1853 by Abner Cook, builder of the Governor’s Mansion. The outgoing governor, Elisha Pease, purchased the 350-acre estate in 1857 for her family, who resided in the mansion for 100 years. General Custer and his men are said to have camped on the mansion grounds in 1865. At some point, the acreage was divided and the mansion now occupies just over 4 acres.

In 1910, the Old Enfield neighborhood was subdivided by the Enfield Realty and Home Building Company. In 1957, Pease Mansion was purchased by Governor Allan Shiver, who later turned the property over to the University of Texas, which was later sold to the State of Texas. You can expect to find almost every garden in Old Enfield perfectly manicured, with freshly cut green lawns and neat and tidy flower beds. It’s the historic charm of colonial-style homes with magnificent towering oak trees that draw people to this neighborhood. However, the diversity of smaller cabins and bungalows scattered among gigantic historic mansions allows for a diverse mix of young families, students, and professionals.

Although some of the historic mansions were built before the Civil War and have been very well maintained, most of the homes were built between 1910 and 1950. Many families have resided here for a quarter of a century or more. You will find some properties that have been passed down from generation to generation.

Egyptian taxes

The first known tax system was in ancient Egypt. The pharaoh would collect taxes twice a year from the Egyptians. One of the most frequently taxed items in the ancient world was cooking oil, which was actually taxed throughout Egyptian history due to scarcity. Egyptian taxes eventually became so well known that they were even mentioned in the Bible, “when the harvest comes, give a fifth to Pharaoh.”

Athens, Greece

For the Athenians in Greece, warfare was a way of life, and an expensive one at that. As such, the Athenians taxed their citizens for the costs of the war with a tax they called the “eisphora”. The most historic factor in this tax was that it exempted no one, which is considered by many to be the first democratic tax system, since after wars the money was often returned to the people. There is also some documentation of a tax imposed on foreigners (or any individual without an Athenian mother and father), called a “metoikion”.

Salt tax in India

Salt has been taxed in India for centuries. However, in 1835, the British East India Company dramatically raised import taxes after they began to assert dominance over the Indian provinces. The salt tax was raised and lowered by multiple leaders and events, and was not repealed until 1946.

Rome and Caesar

Taxes called “portoria” were first levied in Rome on imports and exports to the city. Caesar Augustus, who is now considered a brilliant tax strategist of his time, gave individual cities the job of collecting taxes. He also raised the tax on slave sales from 1% to 4% and created a tax to raise retirement funds for soldiers in the army.

Britain

The occupation of the Roman Empire may have ignited the flame of the first taxes in England. During the 11th century, Lady Godiva’s husband, Leofric, Earl of Mercia, said that he would lower taxes if she rode naked through the streets on horseback. Lady Godiva made the now famous ride and lowered taxes for her people.

the french revolution

Before the French Revolution, civil unrest fell largely on the shoulders of high taxes for the lower classes. While clergy and nobles were exempt from tax, peasants and regular wage laborers were not. The tax gap also left lower-class citizens unable to pay court fees, making justice unaffordable except for those wealthy enough to pay it. While the true cause of the French Revolution is still debated today, many historians feel that these high and unfair taxes were a major contributing factor to the civil unrest.

One of the most important days for the National Football League is approaching: the annual spring draft. The 2007 National Football League Draft will take place in New York City on April 28-29, 2007. As always, speculation is swirling around who will be the number one pick in the 2007 draft. The Oakland Raiders have the first overall draft pick with the Detroit Lions, Cleveland Browns, Tampa Bay Buccaneers and Arizona Cardinals rounding out the top five.

This year, the Dallas Cowboys have the 22nd pick in the first round of the draft with 10 total picks, one in each of the seven rounds, as well as one additional pick in the sixth and two additional picks in the seventh due to past trade winds. The team expects seven to eight of the drafted players to make this year’s 53-player roster.

Building a team through the draft can be an unpredictable endeavor that requires skill, knowledge, and a bit of luck. Since entering the NFL as an expansion team in 1960, the Dallas Cowboys have done more than well in the draft. They have consistently shown a knack for drafting talent that becomes a full-fledged All-Star.

Since their first participation in the NFL draft, the Dallas Cowboys have been successful. The first draft pick in Dallas Cowboys franchise history was made in 1961 when the team selected star defensive tackle and first overall draft pick Bob Lilly out of Texas Christian University. Affectionately known as “Mr. Cowboy,” Lilly was the first to receive the Cowboys’ Ring of Honor at Texas Stadium.

Selected by the Dallas Cowboys, Ed “Too Tall” Jones, out of Tennessee State University, was the number one overall pick in the 1970 NFL draft. Jones had a successful career with the team as a defensive end and was named defensive MVP of the NFL in 1982. He is one of only three players to have played for the Dallas Cowboys franchise for fifteen years.

In 1977, the Cowboys selected running back Tony Dorsett from the University of Pittsburgh, second overall. Dorsett made an instant impression in his first year, finishing with Rookie of the Year honors and a Super Bowl Championship. The success continued as Dorsett rushed for over 1,000 yards in eight of his first nine seasons (missing the mark in 1982, due only to a strike-shortened season). He was elected to both the Pro Football Hall of Fame and the College Football Hall of Fame in 1994.

The Cowboys again found great success when in the 1988 draft, out of the University of Miami, they selected Michael Irvin 11th overall in the first round of the 1988 draft. Irvin spent his entire career with the Cowboys and is considered one of the best wide receivers in the history of the National Football League. He is also the only player in Dallas Cowboys history to have the distinction of having played for each of the team’s first four coaches: Landry, Johnson, Switzer and Gailey.

In 1989, with the first pick in the draft, the Dallas Cowboys took the projected no. 1 overall pick, UCLA quarterback Troy Aikman. Despite a slow start, Aikman led the team to three Super Bowl championships and was inducted into the Cowboys Ring of Honor as well as the Pro Football Hall of Fame.

With the 17th overall pick in the draft in 1990, Dallas Cowboys running back Emmitt Smith came out of the University of Florida. Smith would prove to be another outstanding selection for Cowboys football, as he set countless records with the team. He currently holds the NFL record for career rushing yards of 18,355 and is the only player in NFL history to rush for more than 18,000 yards.

Over the years, the Dallas Cowboys have chosen wisely in the NFL draft and have been highly successful in picking players who have become not only NFL stars, but also Dallas Cowboys legends. . All of these past players are fondly remembered by the team and their fans, as evidenced by the countless memorabilia available at dallas-cowboys-apparel.com for these legends and all Dallas Cowboys fan-favorite players.

Speculation over who will be the number one overall pick in the 2007 National Football League Draft will soon end when the player’s name is announced in New York on April 28, 2007. It is a fact that the Dallas Cowboys have They’ve done their homework and are prepared to give careful consideration to each of their ten draft picks. There is no doubt that some of the talent they will select will go on to become NFL stars and Dallas Cowboys legends.

Puerto Rico is a great destination to visit in the Caribbean. It is like being in two worlds, the Caribbean and the United States. That means it has a level of wealth and stability that other Caribbean islands might not. And being part of the Hispanic Caribbean gives it that more exotic flavor.

So, in other words, you get the beautiful blue Caribbean sea and Caribbean beaches that the world loves to enjoy. But you also get American roads, shopping, currency, banks, businesses, etc. It’s a good combination.

Because Puerto Rico was a former sugar plantation colony, there are many African slaves there. That has led to a very different culture from your other Latin American countries that did not have strong contributions from the descendants of African peoples.

It is the Hispanic Caribbean that has given the world samba, merengue, rumba, salsa and other famous Latin American music. (It’s similar to the American South with its African-American population, which gave the world jazz, blues, rock and roll, soul, R&B, and much more.) That mix of Europe and Africa in the tropics has produced a lively and vibrant Creole culture wherever that occurred. It is truly something for visitors to explore and discover.

If you are going to explore Puerto Rico on your own, you may end up renting a car for sightseeing. Keep in mind that driving in Puerto Rico is a bit crazy. Make sure you’re always checking all your mirrors though and you’ll be fine.

• As far as places to stay, it might be best to look for a hotel with a view of the beach. The Condado area, just south of San Juan on the north coast of the island, has excellent hotels like this one.
• A must-see area is Old San Juan. You can easily spend a few hours walking around there. It’s a bit hilly, so maybe take the free trolley bus to El Morro (the fort) and make your way back through town.
• There are plenty of places to eat and drink, no matter what your budget. One suggestion I have is to try Breakfast at La Bombonera (one of the oldest establishments in the city).
• Another recommended place to visit is El Yunque (rainforest) on the east side of the island. Once you’re there, you can also spend the afternoon at Luquillo Beach.
• If you want to see attractive Puerto Rican architecture, you should go to Ponce on the south coast.
• West of San Juan on the north coast is the Arecibo Observatory. The James Bond movie Golden Eye and also the Jodie Foster movie Contact were filmed there.
• Another place I would recommend is the Las Cabezas de San Juan Nature Reserve in the far northeast of the island. You can take a guided tour of the reserve in an electric cart, but you must book in advance.
• There is a lot to do here. Once you’re there, you should consider an additional trip to the islets of Vieques or Culebra on the east coast. The beaches are incredible.
• On the other side of the island, I would definitely recommend Rincón. It’s a pretty quiet area – great beaches, good surf, good places to eat, lots to do nearby.
• Try the local food stalls and just enjoy all that the island has to offer.

As for the food, there is everything you can imagine. In the Condado area for seafood try Miro’s. In Old San Juan, try The Parrot Club for Caribbean flair or Tantra’s for Indian cuisine.

If you are single or traveling alone and are in your 30s, 40s, 50s, or 60s, you may want to consider taking a weekend vacation getaway with other singles your age. It really makes exploring Puerto Rico so much more fun.

If you’re interested in doing that, you can check out Vacations for Singles Over 50s. We answer your questions about the best place to visit in Puerto Rico, tourist places and travel offers to Puerto Rico.

Whatever you decide to do, make sure you get the most out of your trip to Puerto Rico.

The invention of the tablet changed things forever. But since then, the market has been flooded with hundreds of tablets. Each of them hosting has a variety of features and designs. It makes it very difficult to find the best tablets available. We’ve scoured the internet for the top three tablets. Take a look at our top three picks below.

1.Samsung Galaxy Tab.A

The Samsung Galaxy Tab.A is a great option. The tablet offers immense storage capacities and is available in different screen sizes. It is also available in some colors, black and silver. Samsung is an amazing manufacturer of electronics, the Galaxy Tab lives up to our expectations of the brand.

advantage

Minimal bezel for maximum view

Offers a lightweight design

It has an elegant and slim shape.

Long duration battery

Adding an SD card

8MP rear camera

cons

no front camera

2. Lenovo M10 Plus Tablet

The Lenovo M10 Plus tablet is an ideal choice. The brand is trustworthy and the tablet is amazing. It offers so many features. Front and rear cameras let you capture all the important moments. The size of the tablet is compact and lightweight, while offering a screen of more than ten inches. The octacore processor enables the tablet to run fast and smooth.

advantage

8MP autofocus rear camera

5MP fixed focus front camera

Children’s Fashion

long duration charge

Dual side speakers

SD expandable

Cons

Screen could be clearer

3. Fire HD 10 Tablet

Amazon is ahead of most others in tablet design. They have created multiple high quality tablets. Every design gets better. The Amazon Fire HD10 is thirty percent faster thanks to the octacore processor. Battery life has been extended to twelve hours on a full charge. The tablet features 2MP front and rear cameras with video capabilities.

advantage

2MP front and rear cameras with video capabilities

12 hours of battery life

fast charging capabilities

Full HD 1080P display

64 GB storage capacities

cons

Screen size is average

Conclution

Each of these tablets is an excellent choice. They all come with incredible storage capacities, quality cameras, long-lasting batteries, and many more features. Each of these tablets is also affordable. It is important to find the balance between quality and cost.

If you’re looking to get great product reviews online and have a personal shopping assistant for all your tech needs, do some research online to see the many options available. If you’re looking for some of the best tablets of 2020, check out our previous review. Technology is constantly changing and it is important to stay up to date. We need to remain adaptable to grow with our ever-changing world. You want technology, tablets and mobile phones that can continue to grow with you, your experience and the world around you.

Is there a tablet you prefer? Leave a comment, we’d love to hear your own personal opinions. Which personal tablet is your favorite and why? Let us know and we’ll get in touch with you.

THE IDEAL CLIENT: ME

My experience as a customer made me think about how nutraceutical salesmen seem to ignore me.

I’m in a segment of the market better labeled “grumpy old men” (GOM).

Not seriously.

I know I’m in it because my wife keeps telling me. Ancient. Irritable. curmudgeon

And I feel ignored by the supplement companies.

How is that?

For one, I have subscribed to numerous alternative health newsletters online. What I have received is invariably so widespread that I get the impression that the companies that send it don’t even know I exist.

This is surprising, since I show two of the main criteria of an ideal client.

First, I have disposable income that I spend on supplements.

Second, I am very, very concerned about how to reduce age-related health problems.

That’s just a start.

If you’re doing some good research, you’ll learn some additional useful tidbits for marketing to me and my fellow GOMs.

Like everyone else, we have certain typical needs. We want to feel significant. We want you to get to know us and recognize our biggest health concerns.

Talking to me and my fellow GOMs will also tell you that we don’t consider ourselves “old”. We despise feeling outdated or alienated from the mainstream youth culture.

We are increasingly concerned with longevity.

We are readers and information seekers. This feature alone makes us sensitive to advertising.

Okay, so there are a few main features you can use to persuade me to know you, like you, trust you… and buy from you.

GOMs represent more than 10% of the US population. Adding our female age group to the equation more than doubles the size of the market.

I am more than a customer who feels ignored.

I am also a marketer who has figured out how to hit the market for my segment. And the strategy I discovered works for all other market segments as well.

My experience marketing a paid subscription newsletter illustrates what I found.

The conversion rate is around 30%, with subscription renewals around 75%.

That’s a pretty good conversion and a very low abandon rate.

What I did was first survey my free subscription list to find just one demographic: seniors with the same health issues as me.

I then sent that group to a landing page designed specifically to address their needs.

That’s it.

THE EASIEST WAY TO ACHIEVE THE GOAL

What I have described is widely known among marketers who use email marketing.

This practice is known as list segmentation.

In other words, sculpting a particular segment of a larger subscriber list, and then addressing the particular needs of that segment.

Conceptually it is nothing new. Just tap into the old marketing adage about finding out what people want and then giving it to them.

What I did has three key components that apply to all markets.

1) Define and select a target segment from a larger list.

This is pretty simple, as email hosting services have already set up the technical steps for list segmentation.

2) Create persuasive marketing copy that hits all the hot buttons for that segment. This is crucial to getting people in your target segment to take the action you want them to take, i.e. buy your products.

In a nutshell, this step is all about communication. If Anthony Robbins’ definition is correct (and it is), communication is the results you get.

If people aren’t buying, you’re not communicating.

3) Rinse and repeat for each segment you want to hit.

There is no limit to the number of segments you can define in your list.

I have mentioned only a few. The number seems limitless.

My greatest writing mentor, Joshua Boswell, once mentioned that he divided a client list into 72 segments. 72!

My experience is not unique. It’s a common story that applies to all segments of marketing in all industries.

Wait, there’s more!

ADDITIONAL BENEFIT TO YOUR ROI

Discovering high-value customers through list segmentation also has a beneficial flip side. Allows you to remove ‘lazy’ subscribers.

I don’t want to be cynical here. The truth is, he probably built his list based on a piece of bait, a free offer of some sort. That is a good start. People love free stuff.

However, the vast majority of people who get free information will not buy from you. Most likely they will even ignore your emails, without unsubscribing. They just stay on your list forever, without buying anything.

While that can be disconcerting and even annoying, it can also be expensive. Email hosting providers charge more as your list grows. Removing “everlasting non-buyers” allows you to narrow your list down to actual and potential buyers.

Therefore, the cost savings can be substantial. And spending time and money on just who’s left can skyrocket your ROI.

NEXT STEPS

So far, I’ve just outlined the concept of list segmentation and what you can expect from it. It is clearly a fundamental strategy behind successful email marketing.

Of course, all the high-tech bells and whistles of list segmentation still depend on persuasive copy. Ultimately, that’s what drives every marketing strategy, no matter the platform.

That’s where I come in.

The Coastal Cottage Beach House is a sanctuary of warmth, comfort and serenity, simple and understated yet alive with its creative design elements. An exciting combination of farmhouse and coastal design that blends elements of old world rustic charm and clean new lines, using natural reclaimed wood, grounding metal, and distressed antique furniture to give your home a clean, earthy look. The coastal style brings elements of water into your home and brings vibes of peace and tranquility. These two styles merge to bring an earthy yet invigorating interior to your home.

This beautiful living room with a rustic blue patina sideboard and a huge antique arched floor mirror brings in elements of coastal farmhouse style. The stunning farmhouse antique doorway coffee table uses reclaimed woods and studded iron, and the airy and cool translucent sheer drapes give a coastal feel to the room. Turquoise, aqua, and teal pillows on a white daybed provide a luxurious, relaxed atmosphere.

The kitchen is the main focus of the house, since we all love a well-prepared meal and there is nothing like a family cooking together. The dining table is custom made with antique doors carved with beautiful unique details. With eight stylistic chairs, each upholstered in different fabrics, individually selected by each family member, the uniqueness of the design is quaint and exotic. Warm red cashmere mixed with teal blues brings out the patina of the old woods on the table. Sheer white checkered drapes and beach greenery add to the coastal vibe. Ultra modern stainless steel appliances and of course the table would be incomplete without vintage glass bottles and mason jars. Shells and driftwood complete the setting.

Bring the tranquility of the beach to your home office with these antique natural wood visors carved with flowers and ocean waves. The office table is made of vintage brass clad doors and the legs are painted a deep ocean blue. State-of-the-art computers and a huge TV screen hang in front of the desk for virtual meetings. A magnificently detailed, massive arched bookcase houses her collection of books, shells, and driftwood, while the office chair upholstered in twill washed blue and sparkling white is the coastal element. Rustic, earthy cabinets with vintage carved lime floral details play off the blue blown glass jar holding a beautiful arrangement of palm fronds and pampas grass.

Earlier tonsil stones were not properly understood as they were not properly investigated so many doctors thought they could be treated with antibiotics and often suggested tonsillectomy when antibiotics did not work. But in reality, surgery is not necessary at all, since the tonsils play a very important role in protecting the body against viruses and bacteria. They can be easily cured using various natural and herbal remedies. Homeopathy, Ayurveda, and Chinese medicine use herbs to treat tonsils effectively and efficiently.

Tonsil stones are treated in a very different way using Chinese herbs. According to Chinese medicine, diseases and other problems related to tonsils occur due to toxins and poor digestion, so they advocate reducing or completely avoiding foods that create more acidity and toxins in the body, such as white flour products, red meat, and high-fat foods such as dairy. products, butter, ghee, fried foods and white sugar. In addition to avoiding these foods, it is recommended to include antioxidant-rich foods such as blueberries, pomegranates, carrots, cabbage, raspberries, and turnips. Ginger and carrot juice can also be used to detoxify the body and to relieve tonsil infections and diseases.

Chinese herbs such as mu xiang and guy ao or sprouted brown rice can be used to aid digestion and reduce toxins present in the tonsils, as they help move food through the body very quickly without stagnating it to form toxins. There are also other chinese detoxifying herbs like she gan, ban lan gen, bai hua she she cao, and chinese herbs that are meant to clear mucus like ban xia, chen pi, and bai fu zi. However, some Chinese doctors and health enthusiasts might not recommend certain herbs and fresh natural foods like spirulina or chlorophyll as they deplete digestive energies and can cause food stagnation leading to further toxicity. Apart from this, it is said that good oral hygiene is very important to eliminate the bacteria present in the tonsils. Lemon juice or apple cider vinegar along with water are used to most often kill bacteria.

Natural remedies are not only chosen for their ease of use, but also for their effectiveness and cost-effectiveness. Sometime simply gargling the mouth with a salt water solution can dislodge disease or it can be removed using mechanical methods. But care must be taken not to puncture or break diseases, as they can even damage the tonsils.

Home remedies to cure tonsil stones

Tonsillectomy can not only lead to various health problems later on, but also comes at a lower price. Surgery can also make daily activities difficult for some time. Therefore, it is most often avoided. In fact, there are natural and scientifically proven ways to get rid of tonsil stones so they never come back. There is absolutely no need to have long, drawn-out surgery or spend your money on expensive nasal sprays and tablets.

As the summer progresses, many of us will be loading our families into a car or boarding a plane to head to pleasant destinations. While the reasons for vacation travel are nice, often traveling to a recreational location means sitting in a cramped position for long periods. You arrive ready to relax, only to find that you are experiencing stiffness, muscle soreness, and fatigue.

Bothersome to severe symptoms

Often the initial stress of traveling leads to real pain and muscle spasms. Although less common, the result can even be serious in the form of blood clots or deep vein thrombosis (DVT), sometimes called “traveler’s thrombosis.” A 2003 study in New Zealand indicated that people who are immobile, as well as those who fly for 4 hours or more, have three times the risk of developing clots in the extremities than those who do not travel. DVT occurs when a blood clot forms within one of the deep veins, most commonly in the leg. The development of clots sometimes leads to hospitalization and can actually be fatal. If a clot breaks off (as an “embolus”), travels up to the lungs and remains untreated, then the risk of injury or loss of life is increased.

Another study from Leiden University in the Netherlands found that one in 4,500 travelers develops a DVT within 8 weeks of travel. The risk of DVT increases with longer and more frequent flights, obesity, genetic predispositions to blood clots, and in those receiving hormone therapy or taking birth control pills.

Fortunately, simple stretches and exercises you can do on the go help offset the physical consequences of inactivity. If your vacation plans include air travel, here are some ways to stay more comfortable and healthy during and after your flight. When the bell rings after takeoff and “feel free to move about the cabin” is heard over the loudspeaker, consider it announcing a green light to walk and stretch. During longer flights, it is recommended to stand up and move every 30 to 45 minutes. Even walking to the bathroom gives you important opportunities to move instead of staying in one fixed position.

Seven key legs to help you travel better by air

• Lift your feet one at a time and make circular movements with each ankle, making sure to move them both clockwise and counterclockwise. If you want to have fun, point your toes to form letters, words and sentences, which hits your ankle muscles!

• Extend your leg and place a luggage strap or belt over the bottom of your shoe. While holding both ends, pull the strap toward you, keeping your leg straight. This action stretches the hamstring (the tendon behind the knee and thigh). Repeat with the other leg.

• If you find yourself in line to use the bathroom, lean over and touch the walkway with your fingers as close to your toes as possible, another great hamstring stretch.

• While in the bathroom, place both hands on the wall and place one foot in front of the other as far apart as space allows. Lunge forward. This movement is an effective stretch for the calves. (As an alternative calf stretch: place your foot on a wall, keep your heel on the ground, and lean forward.)

• In the hallway, stand on one leg, bend the opposite knee until the heel is close to the buttock, and hold for 15 seconds. Ensure your balance by holding onto a seat or, if possible, a wall. Switch legs and repeat. This is an excellent stretch for the thigh and quadriceps muscles.

• In your seat, with your head resting on the headrest, clasp your hands on the side of your head and tilt your head to one side moving your ear to the other shoulder. Hold that position. Repeat, starting on the other side.

• Also in your seat: take your right hand and touch the left back of your shoulder. Take your left hand and place it on your right elbow and pull. Switch sides after 15 seconds. Ideal for your triceps.

Additional Travel Tips

If one is available, place a blanket or pillow behind your upper back and into the curve of your lower back. This position allows your head to remain on the seat’s headrest and pushes your shoulders forward while promoting the natural curves of both your neck and lower back, reducing the likelihood of pain and stiffness. Drink plenty of water, as it is easy to become dehydrated in a confined space at high altitude.

Stretching during flights and long car rides helps increase energy, flexibility, and range of motion. Stretching also decreases the chance of pain, muscle spasms, DVT risk, and fatigue. When traveling, use the simple stretches just described, making sure to work both sides of your body. Hold each stretch for 15 seconds, repeating the entire series several times an hour. After all, your journey is about more than just time – it includes getting to your destination and home safely!

If you are experiencing back stiffness and pain for more than a day or two after a trip, it is likely that chiropractic techniques, and possibly a healing therapeutic massage, will help restore your cramped muscles to fully pain-free function and prepare you for your next adventure. If you experience deep pain in your legs or calves, see your doctor immediately.