travel bands how to use

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• Nausea and Vomiting

How to Wear Sea Bands

Last Updated: March 2, 2024 Fact Checked

This article was medically reviewed by Sarah Gehrke, RN, MS and by wikiHow staff writer, Devin McSween . Sarah Gehrke is a Registered Nurse and Licensed Massage Therapist in Texas. Sarah has over 10 years of experience teaching and practicing phlebotomy and intravenous (IV) therapy using physical, psychological, and emotional support. She received her Massage Therapist License from the Amarillo Massage Therapy Institute in 2008 and a M.S. in Nursing from the University of Phoenix in 2013. There are 20 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 136,137 times.

Acupressure is a natural remedy that may treat nausea, vomiting, and other symptoms by targeting pressure points in the wrist. [1] X Research source Studies have been conducted regarding the efficacy of acupressure, but further research is necessary to verify its potential benefits. [2] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source If you want to try acupressure while keeping your hands free, buying a Sea-Band can help deliver acupressure on the go. Read your Sea-Band's user instructions carefully so you can use it to its fullest potential. Use Sea-Bands in addition to, not in replacement of, other natural remedies and clinical treatments to ease your stomach issues quickly and safely.

Putting on and Adjusting Your Sea-Band

• If you're not sure whether you've located your Nei-Kuan point, look up a diagram of your wrist that marks the Nei-Kuan point for comparison.

• 2 wristbands are preferred if you need to keep your hands free.

Using a Sea-Band in Relevant Situations

• Sea-Bands were initially designed to treat seasickness.

• Early travel sickness symptoms include quietness, lethargy, sweaty or clammy palms, and headaches.

• One small study found that morning sickness was reduced by more than 60% in pregnant women who used Sea-Bands though evidence remains inconclusive. [10] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source

• In this case, you may put the Sea-Band before or after your chemo treatment or surgery depending on your preference.

Using Natural Treatments Alongside Sea-Bands

• If you are too nauseated to eat ginger, try drinking ginger ale.

• Making peppermint tea can have a similar effect if you cannot purchase peppermint oil.
• Drinking peppermint tea may also help soothe inflamed stomach linings and relieve indigestion or an upset stomach. [17] X Research source

• Stick with clear liquids like tea or juice. Heavier, dairy-based liquids can worsen an upset stomach.

• Schedule a doctor's appointment if vomiting lasts for more than 2 days (for adults), you've experienced periodic vomiting for more than one month, or you've noticed unexplained weight loss.
• Seek emergency medical help immediately if you experience any of the following symptoms alongside nausea: chest pain, severe abdominal pain or cramping, blurry vision, rectal bleeding, confusion, fecal matter or odor in vomit, or a high fever. [20] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source

Expert Q&A

• Follow the instructions that come with your Sea-Band carefully to gain the fullest relief from your symptoms. Thanks Helpful 0 Not Helpful 0
• Sea-Bands can be worn continuously, so wear them as long as you are experiencing symptoms of nausea. Thanks Helpful 0 Not Helpful 0
• Sea-Bands can be used on both adults and children. Thanks Helpful 2 Not Helpful 0

• See your doctor for any unresolved issues Sea-Bands claim to treat, including heavy bleeding or painful menstrual cycles. Thanks Helpful 3 Not Helpful 0
• Consult with your doctor before adding any treatment to your daily routine, including acupressure. Thanks Helpful 2 Not Helpful 0
• Wearing sea-bands is not conclusively supported by evidence for effectively preventing motion sickness or nausea. Research on the effectiveness of sea-bands has produced mixed results and studies that show effects are often of low quality and not blinded. Scientific studies have not consistently demonstrated their efficacy in preventing or reducing symptoms of motion sickness. Thanks Helpful 0 Not Helpful 0
• It's important to note that the placebo effect may play a role in people's perception of sea-bands' effectiveness. Some individuals may feel relief simply because they believe the bands will work. [21] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Thanks Helpful 0 Not Helpful 0
• Do not use Sea-Bands to treat undiagnosed chest pains. Seek immediate medical attention if you are experiencing chest pains. Thanks Helpful 0 Not Helpful 0

You Might Also Like

• ↑ https://www.uclahealth.org/news/ask-the-doctors-tips-on-controlling-motion-sickness-naturally
• ↑ https://www.ncbi.nlm.nih.gov/pubmed/27501207
• ↑ https://health.ucdavis.edu/news/headlines/travel-and-motion-sickness-an-expert-weighs-in-on-dramamine-ginger-and-more/2021/07
• ↑ https://www.nbt.nhs.uk/our-services/a-z-services/anaesthetics/anaesthesia-patient-information/using-pressure-points-relieve-nausea
• ↑ https://sea-band.com/pages/why-seaband
• ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388088/
• ↑ https://www.fda.gov/media/149643/download
• ↑ https://www.poison.org/-/media/files/pdf-for-article-dowloads-and-refs/steele-et-al-effect-of-acupressure-by-sea-bands.pdf
• ↑ https://pubmed.ncbi.nlm.nih.gov/1407927/
• ↑ https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0082474
• ↑ https://www.mskcc.org/cancer-care/patient-education/acupressure-nausea-and-vomiting
• ↑ https://chiro.org/acupuncture/FULL/Acupuncture_WHO_2003.pdf
• ↑ https://medlineplus.gov/ency/article/002117.htm
• ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4818021/
• ↑ https://www.sciencedirect.com/science/article/pii/S0965229920318549
• ↑ https://www.mountsinai.org/health-library/herb/peppermint
• ↑ https://my.clevelandclinic.org/health/symptoms/8106-nausea--vomiting
• ↑ https://familydoctor.org/condition/motion-sickness/
• ↑ https://my.clevelandclinic.org/health/symptoms/8106-nausea--vomiting#when-to-call-the-doctor
• ↑ https://www.nhs.uk/conditions/motion-sickness/

About This Article

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The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

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Travel Sickness – 36 Tried and Tested Tips to Help You

• 5 June 2024

I’ve suffered from travel sickness all my life and get sick in cars, on coaches, on planes and on boats.

Over the years I’ve tried all sorts of treatments with varying impacts. Here are all the things that I have found that help.

Links You Might Find Helpful: Private Tour Operator Shore Excursions from Inverness Private Half-Day Car Tour to Loch Ness for Up to 3 People More Private Tour Shore Excursion Options

Travel Sickness

Table of Contents

What is travel sickness?

u003cstrongu003eTravel sickness, sometimes described as motion sickness, is a feeling of nausea and dizziness. It is caused when the brain becomes confused by receiving differing information from your eyes and your inner ear. u003c/strongu003e

1. Travel Sickness – What Is It Like?

It’s pretty grim and it does take the fun out of travelling because all your attention is on trying not to be ill.

Travel sickness symptoms include;

• Nausea (feeling sick) which can lead to being sick
• Mouth watering
• Feeling hot and sweaty
• Having a headache
• Burping (often feeling like you are going to be sick)
• Feeling tired

It can come on quite quickly and be difficult to shift.

Read on for my tips on how to prevent travel sickness in the first place!

2. Can You Cure Travel Sickness?

In my experience, you can’t cure travel sickness. Children may grow out of travel experience but for adults, it is a case of managing the symptoms.

Good prevention techniques and a bit of planning will significantly reduce travel sickness symptoms.

3. How Long Does Travel Sickness Last?

Travel sickness can last longer than the time you are travelling. The fluid in your inner ear can be disturbed and this can take quite a while to settle down.

After journeys that have been long, or perhaps difficult because they have been bumpy or undulating you can feel like you are still moving even when you have stopped.

However, for most people travel sickness will stop soon after you have stopped moving.

4. How Do You Stop Travel Sickness?

You can’t stop travel sickness but you can take steps to reduce the chances of getting it and minimise any potential symptoms.

Here are my tried and tested tips and techniques for preventing and managing various types of travel sickness.

5. Reducing Car Sickness

Here are how I avoid travel sickness when travelling in a car;

• Offering to drive – this is an easy way to never get travel sick in a car but it’s not always that practical if you are travelling with others.
• Avoid getting too hot by turning the air conditioning down, pointing the air vents towards you so there is a breeze on your face, and reducing the sun on your face and head.
• Use a handheld fan to ensure you don’t get too hot.
• Opening the window to get some fresh air in the car.
• Looking out the front window and looking straight ahead as much as possible.
• Avoiding reading whether that be books, online documents or even reading messages.
• Keeping hydrated with regular sips of water – too much water can make you feel a bit sick so be careful.
• Sucking on ginger sweets keeps any early feelings of nausea at bay.

6. Reducing Sea Sickness

Here are the ways I avoid seasickness when travelling by boat/ship;

• Finding a seat that is near the centre of the boat to avoid the extremes of movement.
• Focussing on the view at the front of the boat, but avoiding looking at the front of the boat itself as seeing this going up and down against the horizon can cause sickness.
• Keeping cool by staying out of the sun and finding somewhere to sit with a cooler temperature.
• Sucking on ginger sweets to keep early feelings of nausea at bay.
• Staying outside if the boat is moving around a lot – staying in the cold open air can often prevent nausea, but a coat and hat may be needed if the weather is rough.
• Avoid moving around the boat when it is rough or bumpy.
• Check if there are likely to be any bumpy patches during your journey and planning. For example one of the Scottish ferries crosses a water channel which is always rough and bumpy. To avoid feeling ill I always go outside ahead of arriving at this water channel and come back inside once we have passed through it.
• Avoiding excessive drinking and eating. Eating and drinking too much can make any potential seasickness worse, although not eating enough can also increase feelings of seasickness. If the journey is relatively short then consider your eating plans for the day and make sure you don’t end up being hungry on the boat.
• Drinking excessive alcohol can make travel sickness worse. Ginger beer and tonic water can help minimise feelings of sickness so perhaps consider them instead of alcohol?
• Keeping a handheld fan available to help you stay cool.
• If you are travelling overnight on a ferry then I would recommend a cabin. Being able to lie down is one of the best ways to deal with seasickness.
• Consider taking ginger tablets before you travel by boat/ship. These can help manage feelings of sickness.

7. Reducing Coach Sickness

Here are my tried and tested ways to deal with coach sickness;

• Sit at the front of the coach if possible or sit towards the front of the coach, ideally ahead of the axle on the coach.
• If there is a toilet and door in the middle of the coach then the seat behind the toilet has a better view out of the window. This seat can have less legroom sometimes so beware. If the toilet is being used on the coach then this may not be a good option because over time the toilet can smell which can increase the chances of sickness.
• Sit in the middle of the back seat on the coach. This seat has a view right down the aisle of the coach and this can often help with coach sickness. However, if the coach is travelling along a twisty or bumpy route then sitting at the rear of the coach can be extremely bumpy so is likely to make you feel worse. Also, beware that sometimes the engine is at the back of the coach and this can make it warmer or noisier.
• Sit in an aisle seat as it is easier to see out towards the front of the coach rather than looking out of the side windows.
• Keep cool by using the air vents which should be located overhead. If the temperature is too hot then tell the guide/driver so they can adjust this. If air is not circulating around the coach very well it can help if everyone has their air vents open and they can point them at the window if they don’t want air blowing on them directly.
• Have a handheld fan so that you can keep yourself cooler.
• Avoid sitting in the sun on the coach.
• Have layers so you can adjust between the temperatures inside and outside of the coach.
• Sucking on ginger sweets can help keep early feelings of nausea at bay.
• Consider taking ginger tablets, especially if travelling on twisty or bumpy roads, as these can help. If you are unsure about road conditions check with your driver or guide – they will be happy to help.
• Keep some headphones with you. Having headphones in can help reduce feelings of sickness.
• Avoid reading if it is likely to make you feel sick – this includes books and being online.
• Watching something on a tablet like a TV show or a film can often help with travel sickness by helping you to avoid the moving horizon or the view out of the side window.
• Avoid alcohol and eating too much as this can make feelings of travel sickness much worse.

8. Things That Have Helped Me

Ginger Sweets

These ginger sweets are the best I have found. They are travel sweets so they won’t all stick together and they are not too strong. If ginger sweets are too strong they can make you feel quite sick which is the opposite of what we are trying to achieve.

I’ve suffered from travel sickness all my life and get sick in cars, on coaches, on planes and on boats. Over the years I’ve tried all sorts of treatments with varying impacts. Here are all the things that I have found that help. Links You Might Find Helpful:Private Tour Operator Shore Excursions from InvernessPrivate Half-Day…

Rechargeable Travel Fan

This fan might look tiny but it certainly puts out a pleasant breeze and it can operate for quite a long time on one charge. It’s very small and compact. It can easily be tucked into the seat back in front of you or easily held in your hand. It charges using a USB cable.

This is on my list for my next trip to somewhere that is likely to be a bit warmer and sunnier. It’s a rechargeable fan that blows air into your face and also around your neck. It’s £23.99 but if it is as good as it looks then it is well worth it! It’s got great reviews and it also seems to help well with hot flushes too.

Ginger Tablets

These ginger tablets are strong, but not so strong that you leave you getting ginger flavoured indigestion all day long. They are Vegan society approved and £5.99 for 90 tablets. They are also available for Prime Delivery.

Travel Sickness Patches

I haven’t tried these yet but have just ordered some. They have good reviews and look to give relief from travel sickness without any side effects.

There are very reasonably priced wireless earbuds. They help me with travel sickness.

Travel Sickness FAQs

How do you stop travel sickness?

Medication can stop travel sickness. Some medications can cause drowsiness. There are various other options including ginger tablets, sweets, fans, wristbands, patches and headphones.

How long does travel sickness last?

You can experience travel sickness symptoms for up to 4 hours after you have stopped moving.

Travel Sickness Tablets

Many people I have travelled with over the years have tried travel sickness tablets. However, the vast majority have advised that they often feel as bad or sometimes worse when taking these tablets.

They have given my guests a low level of nausea which has affected their enjoyment of their day and this nausea has often continued after we stopped travelling.

Travel Sickness Bands

Often people will wear travel bands. These wristbands use acupressure and are worn around the wrists. Some people swear by these and some people report no effect at all.

At £3 for 2 pairs, they are probably worth a try if you haven’t done so already.

These travel bands come with full instructions to help you position them correctly on your wrist. They are also available for Prime Delivery.

Travel Sickness – NHS Help and Information

If you want to know more about travel sickness (motion sickness) then check out the NHS website. This gives more information on symptoms and treatment, plus medicines available for severe sickness.

Further Reading

If you have found my Travel Sickness article helpful you might like my tips if you suffer from a fear of flying as well.

You might also like some tips for other things to help you travel more comfortably – check out my Travel Essentials page.

If you have trouble sleeping when travelling then check out my Sleep App for Travelling (and just great for travellers when not travelling too!)

Other Articles

A fitness movement built around traveling.

Jan 12 The Best Resistance Bands For Travel and How to Use Them

Resistance bands are a great workout tool for travelers..

Resistance bands are one of the most underrated workout tools out there.

You’ll often find them neglected in a corner of the gym, but they are a great addition to most fitness routines.

From isolation exercises to bodyweight workouts, adding resistance bands will increase tension and improve muscle growth, while burning extra calories.

The best part of this resistance band praise is that they’re perfect for traveling. They’re small and light, meaning you can pack them in your carry-on and take them with you on the road.

So the next time you find yourself without an adequate gym (an all-too-common occurrence for travelers), just take your resistance bands out and get after it in your hotel room or outside.

Let’s take a look at the best resistance bands and how you can use them to get a great workout while you travel.

The Best Resistance Bands For Travelers

Resistance bands are a great addition to bodyweight exercises, making the movements more difficult and therefore increasing your strength. 

So where to get started?

First, let's dive into the different types of resistance bands that you can bring with you while you travel. Then we'll get into how to use them.

Black Mountain Resistance Band Set ($28)

The Black Mountain Resistance Band Set is a top-seller on Amazon. It’s light enough to travel with and supports many different workout routines.

The five-piece set includes bands with interchangeable handles, a door anchor, an ankle strap, and five bands with a range of resistance. 

Tribe Premium Resistance Band Set ($21)

The Tribe 11 Piece Premium Resistance Band Set includes five resistance bands that are color-coded to distinguish their weight tension— Yellow (5 lbs), Green (15 lbs), Red (20 lbs), Blue (30 lbs), and Black 35 (lbs) and a Pro Accessories kit that has two cushioned soft-grip handles, a door-safe anchor, two soft ankle straps, and a water-resistant carrying bag. 

Rogue Fitness Monster Bands ($68)

Rogue makes some of the highest-quality fitness equipment you'll find. You can order their resistance bands individually, in pairs, or as a full set. 

There are eight color-coded versions of their natural latex rubber stretch bands to choose from, each measuring 41” in length, but varying in width, thickness, and overall resistance. 

Getting Started

Resistance bands are a great place to start for anyone new to strength training. 

First, you need to choose the right bands. Resistance increases at the end of a movement, so band choice will depend equally on two things: your fitness level and the type of movement you are doing.

Be sure to choose bands that will provide enough resistance while training but are still light enough to allow you to maintain proper form throughout.

Go for a light, medium, and heavy band because you'll find yourself using each one with different muscle groups.

If you choose to go with the Black Mountain Resistance Band Set or a complete set of the Rogue Fitness Monster Bands, you will have a wide enough range of resistance to cover any fitness level.

The Full Body Resistance Band Workout

Resistance band workouts like the one below can be done right in your hotel room or at home.

Perform the workout as a circuit, meaning do one set of each exercise, then another round of the same, and so on until you have completed three rounds (or three sets of each exercise).

Hit each exercise name for a video demonstration. 

Bicep Curls

Stand with your feet together on the resistance band to keep it anchored. Grip the other end of the band with both hands, palms up.

Simultaneously bend both elbows and pull the band up towards your upper chest. Lower the band back down to the starting position slowly, straightening both your arms.

Perform three sets of 15 reps.

Grasp the band on both ends and keep it anchored down by standing on it. Knees should be slightly bent and your head and chest should be up. Stand straight up and keep your back straight. The bands will be at waist level when you complete the movement. 

Do three sets of 10 reps.

Place your feet on the band and hold the other end (or handles) with an overhand grip, keeping your hands around shoulder height.

Lower yourself down as if you are placing your butt onto a chair. Get your quads below parallel to the floor. Explode up and return to the standing position, pressing through your heels.

Complete three sets of 10 to 12 reps.

Resistance bands make push-ups more challenging.

Wrap the resistance band around your upper back and hold each end down with your hands as you get into the push-up position. Perform the push-up movement as you normally would but expect increased resistance at the top.

Perform three sets of 10-20 reps.

Band Pull-Aparts

Pull the bands apart while keeping chest and shoulders stable and without arching your back.

Do three sets of 10 to 15 reps.

33 Resistance Band Exercises You Can Do Literally Anywhere

Stretching With Bands

Photo Credit: Rogue Fitness

You can also use resistance bands to deepen your stretches and improve your flexibility. 

The best time to stretch is after a workout, when your muscles are already warmed up. Stretch to your level of comfort and hold each stretch for ten to twenty seconds.

Here are three stretches you can do.

Hamstring Stretch

Lie on the floor and loop band around the right foot, grabbing onto the bands closer to your foot to create tension. Straighten the right leg as much as you comfortably can while keeping the left leg bent on the floor. Gently pull the right leg towards you, stretching the back of the leg. Switch sides.

Hip Stretch

Lie on the floor and loop the band around the right foot, grabbing onto the bands with the opposite hand. Straighten the left leg out on the floor and gently lower the right leg across the body and to the left as low as you can go feeling a stretch in the right hip and glute. Switch sides.

Chest Stretch

Grip the band with hands a few inches apart. Pull your arms out and down as low as you can to stretch the chest. 

Get Free Shipping on orders over $25 at VitaminShoppe.com

Bottom Line

Resistance bands are perfect for staying fit while traveling. Add them to bodyweight exercises to increase resistance and give yourself an added challenge or use them for pulling movements that are often difficult to do without weights or a pull-up bar.

Cover Photo Credit: Adidas

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How to relief and stop Motion Sickness with Acupressure, Wristbands & Bracelets

Using finger pressure to prevent and relieve motion sickness.

Motion sickness wristbands & bracelets

Motion sickness wristbands & bracelets - what's available, reliefband for motion & morning sickness.

No Mo Nausea Bands

SCAT Acupressure Motion-Aid

Do-it-yourself

Important - correct placement of motion sickness wristbands and bracelets.

• Basic "Dos and Don'ts" (simple behaviors)
• Natural, herbal and homeopathic remedies

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• Your Stories
• A Brief History
• Prevention, Remedies & Treatment
• Prevention overview
• Basic "Dos and Don'ts"
• Natural, Herbal and Homeopathic Remedies
• Acupressure (Wristbands & Bracelets)
• Medications - OTC & Rx
• - Motion Sickness 'Patch'
• - Medication Side Effects
• Motion Sickness Types
• Sea Sickness - General
• - Getting Your Sea Legs
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• Amusement Park Ride and Sport Sickness
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Do wrist bands for motion sickness work?

By Robert A. Fried, MD Aug 23, 2024 • 4 min

Motion sickness is a common ailment that can cause bothersome symptoms when traveling by car, air or sea. Many people are now exploring natural remedies for symptoms of motion sickness. Anti-nausea bands may offer a natural alternative to medications.

What is an anti-nausea band?

An anti-nausea band is a band that usually has a small, round plastic button. These bands are designed to be worn around the wrists, close to the creases between the end of the forearm and the beginning of the hand, with the button pressing against the skin on the underside of each wrist. Anti-nausea wrist bands are also known by other names, such as motion sickness bracelets, sea sickness bands, travel bands and motion sickness wrist bands.

How do motion sickness wrist bands work?

The round button on the wrist band presses on an acupressure point that, according to traditional Chinese medicine, may relieve nausea and vomiting, regardless of the cause. You can also choose to press on the specific point for 2–3 minutes with your thumb.

Do wrist bands for nausea work?

The efficacy of wrist bands for motion sickness is still unclear. Some scientific research studies have investigated whether acupressure helps with nausea and vomiting. More research is needed to understand if using wrist bands for nausea is as effective as standard anti-nausea drugs.

Because many pregnant women prefer nondrug alternatives to manage minor health concerns, there has been interest in the use of nausea bracelets during pregnancy. Although some research indicates that acupressure doesn't help with morning sickness, some women report anti-nausea wrist bands to be helpful.

Are there side effects of using motion sickness wrist bands?

Side effects associated with motion sickness bands are generally considered to be mild. Local skin reactions, mild discomfort and swollen wrists have been reported in some studies. Follow the product instructions carefully and monitor for any signs of redness or skin breakdown near the wristband. If any skin irritation, pain or swelling occurs, remove the bands immediately.

Acupressure, either done by your own hands or with the help of wrist bands, may or may not help with various kinds of nausea. There are no known risks of trying wrist bands for nausea associated with motion sickness, pregnancy and chemotherapy. 

It's important to talk with your healthcare provider before using  over the counter motion sickness medication  or alternative or complementary treatments, such as wrist bands for motion sickness.

Updated by Julie McDaniel, MSN, RN, CRNI, August 2024.

• https://www.mskcc.org/cancer-care/patient-education/acupressure-nausea-and-vomiting
• https://blog.dana-farber.org/insight/2016/12/how-to-perform-acupressure-for-vomiting-and-nausea/
• https://www.cochrane.org/CD003281/ANAESTH_wrist-pc6-acupuncture-point-stimulation-prevent-nausea-and-vomiting-after-surgery
• https://www.winchesterhospital.org/health-library/article?id=632493
• https://www.aafp.org/afp/2014/0701/p41.html
• https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD007165.pub2/full/es
• https://www.cancercenter.com/community/blog/2024/04/pressure-points-for-nausea-vomiting

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14 Resistance Band Exercises You Can Do on Vacation

Pack this handy piece of equipment the next time you're headed out of town

Our product picks are editor-tested, expert-approved. We may earn a commission through links on our site. Why Trust Us?

If you're not using resistance bands in your current training program you are missing out.

They come in a variety of lengths, types, and styles to change up your workout program and some add resistance and variation into your workout program. (Don't have any bands lying around? We like these from Rubberbanditz.)

A major benefit for using bands is their ability to transport easily. They roll up so small that it's easy to take multiple sizes with you wherever you go, and are trainer Sean Garner's go-to exercise tool of choice when traveling.

Directions: Go though the entire circuit below—and in the video above—with little to no rest between exercises. After one round, rest 60 seconds then repeat 3 to 5 rounds.

• Good Morning (8 reps)
• Bent-over row (10 reps)
• Standing shoulder press (8 reps)
• Banded glute bridge (8 reps)
• Banded lateral walk (8 reps)
• Split squat (10 reps)
• Front shoulder raise (8 reps)
• Banded pushup (10 reps)
• Banded squat (10 reps)
• Triceps extension (10 reps)
• Hammer curls (10 reps)
• Banded squat jump (10 reps)
• Reverse fly (8 reps)
• Banded chest press (10 reps)

You can keep track of your time so you have something to compare it to the next time you go out of town.

So the next time you pack your bags, make sure to include these handy bands, and kiss the the "I was on vacation and couldn't workout" excuse goodbye.

( If you're looking for other workouts you can do on-the-go, check out Metashred Extreme from Men's Health.)

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Best Sea Bands Can Halt Motion Sickness From Travel

Cruise , Packing Tips , Toiletries , TOILETRIES

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Are you worried about motion sickness ruining your vacation? Our readers share their best sea bands reviews and suggestions for other anti-nausea products and remedies!

Best Sea Bands

Table of contents.

Travel Fashion Girl help! A reader asks:

What are your experiences with sea bands? Wondering if they will help with mild sea sickness (queasiness, no vomiting).

If you know that you are prone to suffering from motion sickness, or if you are traveling by boat, consider adding motion sickness medicine to your toiletries packing list. You never know how seasickness will affect you. There is nothing worse than being sick when stuck on a cruise or boat, especially for days when you are sailing for an extended period of time. 

Here are some suggestions on the best sea bands for traveling with sea sickness:

Sea-Band Acupressure Wrist Bands

• Queasy Beads Motion Sickness Bracelets

Reliefband for Motion Sickness

Mq motion sickness patch, bonine motion sickness relief chewable tablets, next organics dried crystallized ginger.

Please Note: Please consult your doctor before using any new supplements or medication! Also, if your symptoms persist, then make sure you seek medical advice.

Anti-Nausea Wristbands

Using Sea Bands

Our readers swear by sea bands when traveling on a cruise to avoid sea sickness. One reader says, “I used them on our cruise when the seas got rough. I was the only one in our party who did not get sick.”

Sea bands are great if you suffer from motion sickness caused by waves. Several of our female explorers also like to use sea bands when traveling on planes, ferries, and in the car.

One reader swears by them. “I get travel sickness when I go by car, boat, bus, train, and plane, and my band works brilliantly.”

Another reader says, “I have used them for about 20 years and feel like they work great for me. I have never used them on a cruise, but I use them on planes, ferries, and when traveling by car.” Sea bands are a fantastic solution for solving motion sickness by all travel methods, not just on a cruise!  

Sea bands are also commonly used by our readers who suffer from nausea throughout pregnancy. Several readers share how they “used them for morning sickness when pregnant, seemed to ease the nausea.”  

I also use sea bands when traveling by car to prevent sickness and also for short (non-choppy) boat rides. For the price, it’s worth a try!

Find out everything you need to pack in your travel toiletries kit!

How Do Sea Bands Work?

A sea band is a drug-free alternative treatment for the treatment of motion sickness.The band has a plastic stud attached to the inside of the wrist band. The stud exerts pressure and stimulates the acupressure point (or the Nei-Kuan point) on your wrist.

Research has proven that pressure on this point relieves nausea and vomiting, therefore reducing the symptoms of motion sickness. You should wear your sea band as a preventative measure before the onset of nausea, but you could also put it on once you start to feel poorly.  

Find out what to include on a travel first aid kit list !

Our Readers’ Sea Band Reviews

Sea-Band Wristband Natural Nausea Relief

The Sea-Band is designed to provide natural, drug-free nausea relief through acupressure. You can throw the band in the wash and reuse it. Put your band on your wrist before you start traveling or once you start feeling ill. Relief should begin as quickly as five minutes.

One reader says, “I am extremely sensitive to motion. I wore them on a seven-day cruise and for the first time didn’t feel sick at all, even when the seas were rough. Then I realized I could try them in the car while traveling so that I could read or work, and they worked! Without sea bands, I can’t even look down at my phone for three minutes without feeling like I’m going to throw up, but with sea bands, I am completely fine.”

Cease Sickness Beads Stylish Motion Sickness Bracelets

Cease Sickness Beads Motion Sickness Bracelets

Cease Sickness Beads bracelets work the same way as a sea band, by applying acupressure to your wrist, but in a fashionable alternative. Each bracelet is custom designed to fit your individual wrist size for maximum results.

You get to choose the color of your beads from red, blue, green, purple, and silver. This perfect travel accessory prevents motion sickness and is an awesome finishing touch to your outfit.

One reader shares how she uses her Beads bracelet whenever she travels on a cruise. “They are a more stylish option and work the same way as sea bands.”

Another reader says she prefers the bracelet because “it is so much more stylish; the sea bands are quite ugly.”  

Don’t forget to read by e-book Pack Light Stylishly for many packing tips!

Reliefband 1.5 for Motion & Morning Sickness

The Reliefband is a drug-free therapy that can be turned on and off when required. It is a reusable therapeutic device in which you change the battery when needed. It works by altering your nerve activity through targeted delivery of gentle pulses to the underside of your wrist.  

One reader recommends using a Reliefband. “These are expensive, but I would highly recommend them. I have been using mine for over eight years, and I get sickness from everything that involves motion. The Reliefband completely does away with any feeling of motion sickness. I can’t tell you how much this has changed my life.”

It’s a more expensive option, but definitely worth the investment if you frequently suffer from motion sickness!

Other Essentials for Traveling with Sea Sickness

There are other alternatives to sea bands if you suffer from seasickness or for those days when the sea is particularly rough.

MQ® Motion Sickness Patch

The MQ Motion Sickness Patch is a natural herb treatment that you attach 10 minutes before travel. One reader says, “I always travel with seasickness patches. Each one lasts three days, so you only need to pack a couple of them.”

Another reader uses sea band “when it’s not too rough. But if I’m in really rough water, I need a patch to prevent seasickness.” Another reader says,  “I prefer to use patches, and they are a life-changer for me.”

See our list of the best toiletry bags !

You can avoid suffering from motion sicknesses with motion sickness pills. You must take these pills one hour before getting on a boat or in a car for them to work. THEY WILL NOT work once you feel sick.

One reader says, “Sea bands work for me except on a particularly rough day, when I have to take motion sickness tablets as well.”

Several readers recommend Bonine Motion Sickness Tablets because “it is less drowsy causing form of Dramamine.”

One reader uses a sea band and Bonine before traveling on a road trip and “both together (are) magical!”

Remember always to speak to your doctor before taking new medication!   

Several of our readers recommend using ginger-based products as a prevention method for motion sickness.

One reader says, “Nibbling some crystallized ginger or sipping ginger tea works for me. I make sure to always pack some when I travel on a cruise.”

Another reader says she “found ginger candy to be more effective.”  

What do you recommend for traveling with motion sickness? Share in the comments below!

For more packing tips and ideas, please read:

• Caribbean Cruise Wear Essentials: Cruise Dresses and More!
• How to Pack Light for Hot and Humid Destinations
• 75 Packing Tips that Will Make Your Travels So Much Easier
• What to Pack for a Cruise Vacation

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I hope you found this post on traveling with motion sickness useful! Please share it with your friends on Facebook, Twitter, and Pinterest. Thanks for reading!

These are so good. I wish I had seen them prior to my first cruise as I was so sick until the ship Dr gave me some patches to wear.

The sea wrist bands were a game changer for me! I get motion sick very easily and found these to work very well on all types of transportation and kept me from getting sick. They aren’t the most fashionable thing you can wear but I only wore them when I needed them. I highly recommend giving them a try on your next trip!

The simple relief bands don’t work. The 1.5 ones do work. Bonine works but affects my bladder.

Thank you for sharing your experiences of the sea bands with us 🙂

So useful. Am going to order for my son right away! Thanks!

Hoping to try some of these remedies out for a plane! I don’t get seasick, but I do get airsick.

Thank for you very informative site. Going on my first cruise in summer of 2023. Will be using you ideas for that trip.

I have an upcoming cruise & although I didn’t get sick in the past, I don’t want to take any chances. I purchased the quest beads recommended here. Hope I won’t need to use it!

I would recommend talking to your doctor. Have a plan to use scopolamine patches if everything else fails Green apples, other forms of ginger are also good to try.

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8 Resistance Band Exercises That Will Keep You Fit While Traveling

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Posted by BRANDON FALKENBERG on October 12, 2019

When you want to take your workout routine on the road, it can feel like you’re fighting an uphill battle. It’s tough enough to make exercise a priority when you’re at home, so travel issues like missed flight connections, time-consuming drives, and jet lag can derail your best intentions. The solution is a portable workout that’s efficient, convenient, and doesn’t break the bank. That’s where Clench Fitness resistance bands come in.

Lightweight and easy to pack, these deceptively simple fitness tools make it easy to work every major muscle group in a space about the size of your yoga mat. You can get a variety of bands with different levels of tension to suit certain types of exercise. Choose one band to replicate the light resistance you need for a warm-up with five-pound dumbbells. Then, switch to bands with 15 to 35 pounds of resistance for upper body and ab work. Take it to a greater resistance of 75 to 150 pounds for your bench presses and squats. If you find that a band has too much or not enough resistance, stack two or more bands together to hit the ideal resistance that you need. One set of bands is all you need to get your exercise fix in your hotel room or a local park.

Shop resistance bands now! >>

Pack a set of Band Handles to replicate the control, range of motion, and power you have with dumbbells. Maintain your form and technique by grasping band handles firmly, keeping joints loose and core muscles engaged for stability. Also, be sure that you don’t hyperextend joints when performing your reps. It’s best to choose a band that allows you to perform each exercise to the point of muscle fatigue with 8 to 15 repetitions. Whenever you travel, pack a set of bands so you can do the following total body workout:

1. Bicep Curl

Secure two bands of equal tension around a post, door frame, tree, or other anchor point with an Anchor Strap . The anchor strap should be positioned low, near the ground. Stand facing away from the anchor with your feet hip-distance apart and palms forward. Grasp the band handles and bring them up to your shoulders, keeping your elbows close to your torso and your upper arms stationary. Pause, then release the handles back to starting position and repeat. If it’s not possible to anchor the bands to a fixed object, you can also stand on the bands to perform bicep curls.

2. Overhead Press

Stand with your feet hip-distance apart and bands of equal tension under each foot. Grasp the band handles and extend your arms overhead, palms facing forward. Lower your arms, so your elbows create a 90-degree angle at your sides, and the handles are at eye level. Return to the starting position and repeat. Modify this exercise by alternating single-arm overhead presses.

Back &Torso

3. seated row.

Sit on the floor with your legs extended forward, knees slightly bent, and your feet flexed hip-distance apart. Loop the ends of your band under the arches of your feet and place a single handle in the middle of the band. Hold the Clench Band Handle with your palms down and your arms extended at chest level. Engage your core to keep your back straight and your shoulders back and down, away from your ears. Pull the handle toward your chest, bringing your elbows in toward your torso as you bring your shoulder blades together at your spine. Return to the starting position and repeat.

4. Deadlift

Stand with your feet slightly more than hip-distance apart and one band centered underneath the balls of both feet. Hinge forward at the hip, keeping your head up and your back flat, and grasp the band handles with your palms facing your knees. Driving through your heels, lift your body to a standing position by thrusting your hips forward and bringing your shoulder blades together at your spine. Return to the starting position and repeat. The movement is slow and controlled, and you should keep your arms extended throughout the exercise.

Watch Clench Fitness Training Videos to Learn What to Do for Best Results >>

5. Kneeling Crunch

Use an anchor strap to secure a band above your head at a door frame or sturdy tree limb. Grasp the band handles and assume a kneeling position with the anchor point behind you. Hold the handles at your shoulders with your elbows at your torso and palms facing each other. Contract your abs to bring your shoulders toward the floor. During this slow and controlled movement, focus on holding the abdominal contraction. Return to the starting position and repeat.

6. Wood Chop

Keeping your band anchored above your head, stand with your side facing the anchor and your feet hip-distance apart. Reach across your body to hold the band handle with both hands, keeping your hips in a forward-facing position. Pull the handle across your body and down toward your hip, releasing the heel that’s closest to the anchor to pivot the hips. Move slowly and focus on the contraction of your oblique muscle. Return to the starting position and repeat. After your first set, turn to stand with your opposite side facing the anchor and repeat the exercise, focusing on your other oblique.

Learn more about Clench Fitness’ versatile and easily portable gym >>

7. Goblet Squat

Stand with feet slightly greater than shoulder width apart, toes pointed slightly out. Place bands of equal tension under the ball of each foot. Grasp the band handles at your chest with your palms facing each other. Slowly drop your hips between your knees, pressing your hips back and tracking your knees over your toes. Keep your head up, chest lifted, and back flat. Lower your body so that there’s a 90-degree angle at your knees. Your elbows should be positioned at your inner thighs, and your knees should be wide. Push through your heels and engage your glutes to return to standing position and repeat. If your heels come off the floor as you descend, widen your stance to maintain heel-to-toe contact with the floor throughout the movement.

8. Lateral Band Walk

Stand with your feet shoulder-distance apart, head and chest up and knees and hips flexed. Position a band around your legs and position it above your knees. Take a slow, lateral step to one side, staying low in a semi-squat stance. Repeat to the other side and continue to alternate sides. Modify this exercise by placing the band around your lower leg just below the knee.

Sticking to an exercise routine can be a challenge, especially for those who travel frequently. Many hotels lack adequate fitness facilities, and hectic work schedules make it tough to squeeze in a workout. Fortunately, resistance bands offer a convenient solution for working up a sweat while on-the-go. Just pack a set of lightweight bands in your luggage, and you’ll have everything you need for a rejuvenating workout, no matter where your travels take you.

If you enjoyed reading this article, you should check out:

The Ultimate Travel Tips!

Workout Tips for the Time Starved

Written by Ann Gibson for Matcha in partnership with Clench Fitness.

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How To Wear Acupressure Wrist Bands Properly

• Uncategorized
• December 11, 2022

Why or How Acupressure Wrist Bands Work for Motion Sickness?

How to wear acupressure wrist bands, how long can you wear acupressure bands, ·         how do i clean the wrist band, ·         will the wrist band fit me, ·         how many bands do i get in one package, final thoughts.

Motion sickness can spoil your travels. With the onset of vomiting and nausea, it’s impossible to enjoy a fun road trip. But, recently, many people have turned their attention to acupressure wrist bands. They claim to work wonders. Here we will talk more about them. We will focus on how to wear acupressure wrist bands and how they work for motion sickness.

If you want to get in complete control of your sickness and enjoy a vacation, these wrist bands can come in handy. Here is all you need to know about them.

There are all kinds of bands on the market that can prevent motion sickness. But, they all rely on the same technique – acupressure. These medical devices are designed to stimulate the P6 point we have on the inner section on our wrist.

The P6 triggering point is an ancient technique for relieving vomiting and nausea that has been practiced for a very long time in China.

According to the National Library of Medicine , wearing a proper acupressure wrist band can help reduce the symptoms of motion sickness and might even give users better control of their gastric activity. The band could also be helpful for soothing pregnancy sickness.

To make sure the device is working as it should be, it’s essential to follow the proper positioning guidelines. So, place the band correctly on your wrist. Here, we will show you exactly how to do it. Follow the instructions below, and you will have a band ready to use in no-time.

• Position the three middle fingers on the wrist from the inside.
• Try to locate the “Nei-Kuan” point by moving the fingers down the crease. The point will be between both central tendons right under the index finger.
• Wrap the band over the point and do the same with the other wrist.

Bear in mind that you have to wear both bands to experience any effects. Acupressure wrist bands are used in pairs, so make sure not to lose any on your travels. You can also get a spare set if you are worried about losing them on the journey. The choice is yours.

You can wear these bands immediately after the first sign of nausea. It’s possible to wear them as often or as little as you need based on your medical condition. Its effectiveness can last for about 48h, and you can even wear the bands 5min before you go to surgery to avoid the nausea symptoms.

However, the response to the device varies for each individual. Some may feel relief just a couple of minutes after wearing the band; for others, it can take hours or days to notice any changes. It depends on the state and severity of your condition.

How to Pick the Right Acupressure Band?

If you consider getting your own nausea band to try, but you have no idea which one to pick, you are in for a treat. We’ve decided to help you pick the most practical choice.

For effective and convenient treatment, you need a washable, reusable, and highly recommended band, like the Sea-Band Anti-Nausea Acupressure Wristband , for example.

It’s one of the most popular choices on the market for natural nausea relief. It’s designed to apply just the right amount of pressure on the P6, which can help relieve numerous motion sickness symptoms. People also use it for seasickness, before surgery or chemo.

Since it doesn’t interact with any medications, it could be a practical solution for drowsiness and discomfort. Some users are even recommending it for vertigo, stating it works within minutes. If you are looking for quick relief, this product may be what you are looking for. To sum it up, here are some of the pros and cons you should know about.

• Relieves nausea
• Useful for travel, morning, surgery, or chemo sickness
• Doesn’t interact with drugs
• Dries very slowly after getting wet
• It can feel a little tight around the wrist

If you are still having your doubts about the product, we can put your mind at ease by answering a few questions for you. We’ve decided to compile some of the most practical frequently asked questions that may come in handy.

Even though it may seem like a daunting task, acupressure wrist bands still have to get cleaned. If you get them too dirty, they can harbor bacteria, which won’t be healthy on the skin.

That’s why it’s a good idea to pay attention to cleaning and maintenance. Besides, it is a straightforward process. All you have to do is add some mild soap on a damp cloth and wipe the surface of the band. When you are done scrubbing, let it air dry.

Do have in mind that the product needs to be thoroughly dried before usage. This will ensure a healthy treatment.

These medical bands come in one size and are meant to wrap around the wrist comfortably. The material used to manufacture these bands is very stretchy so that it can fit most wrists.

Acupressure wrist bands come in pairs. That’s why with every package, you should be getting two bands for each hand.

As you can see, there is more to these bands than it meets the eye. Due to their unique design, they can put pressure on a specific point in our wrists and help with the motion sickness and other similar problems. Have you tried wearing one before? Let us know in the comments below.

Related Reading : Say BYE to constant dizziness the TCM way

Author: P. Sze

Discover the power of acupressure and ear seeds at TCMTips.com. Founded by P. Sze, we simplify Traditional Chinese Medicine, making natural and effective wellness solutions accessible to everyone. Explore our site to embark on a journey towards affordable, holistic health.

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Wristbands for Travel Sickness – FAQs

Do they work?

There is a lot of anecdotal evidence that suggests they do, and many people swear by them! They have also been tested in a number of different trials with positive results. Typical of these is the study reported in the New York Times :

“Acupressure bands and bracelets (some with magnets in them) claim to prevent motion sickness by stimulating an acupressure point known in Chinese medicine as Neiguan. Applying pressure and massaging this spot — located “three finger breadths below the wrist on the inner forearm in between the two tendons,” as the U.C.L.A. Center for East-West Medicine describes it — is said to relieve nausea and motion sickness.” (Rosenbloom, S. 2014)

What is acupressure?

Acupressure is the application of pressure to acupuncture points on the body. Acupressure is commonly applied either by hand or with a band, like the Sea Band . A band is preferred when the pressure needs to be constant over an extended period of time to provide relief, as is the case with Travel Sickness, Morning Sickness or nausea relief.

So how does the Relief Band work, if they don’t apply pressure?

The Sea Bands work by applying pressure to the Nei-Kuan acupressure point, whereas the Relief Band stimulate the same point electrically. The net result is the same – the stimulation seems to disrupt the nausea/vomiting signalling process between the brain and the stomach – although the effectiveness varies from person to person and from one device to another.

Why do they seem to work equally well for Travel Sickness, Morning Sickness and Chemotherapy Sickness – all very different ailments?

This is because in each case they treat the symptom (ie nausea), rather than the cause, whether it be sensory conflict with Travel Sickness, too many hormones with Morning Sickness or a cocktail of drugs with Chemotherapy. Similarly, this is why they are safe to use in most circumstances and have virtually no side effects because they don’t interfere with the bodies bio-chemistry – they act upon the nervous system transmitting nausea signals between the stomach and the brain.

Are they suitable for children?

The Child Sea Bands are said to be suitable for children from the age of 3. However, we wouldn’t recommend the Relief Band for anyone under the age of 10. The Relief Band is a relatively large device, and hence not suitable for very small wrists. They also need a bit of positive feedback from the wearer to position them correctly, which could be difficult for a young child to do.

Are they waterproof?

The Sea Bands aren’t affected by water, and the Relief Bands are splash proof.

Can they be used with a pacemaker?

The Sea Bands are probably OK, but the Relief Band isn’t recommended. If there is any doubt at all, you should always obtain medical advice before using these devices.

Which one is best?

They all have their own pros and cons:

Click to visit Travel Sickness Bands …

How to use resistance bands: A guide for beginners

They’re affordable, portable and joint-friendly — we find out more about how to use resistance bands properly

Why should I use a resistance band?

What tension should i use, how to use a resistance band.

• Common mistakes

Are resistance bands better than weights?

Learning how to use a resistance band is relatively easy, and this kind of strength training is excellent for all fitness levels because it is low impact. The best resistance bands are made from latex, rubber or fabric and come in different tensions or resistance (stretchiness). This is usually light, medium, heavy or extra heavy.

Chartered physiotherapist Sherry Bingham told Live Science that resistance bands can be beneficial for everyone, from children and adolescents to adults and the elderly. “They can be used as an alternative to bodyweight training, or to add difficulty to the same bodyweight exercise,” she said. “They are easily transported, lightweight and great to travel with.”

To use, either stand on one side of the band and pull up the other (for example, to do a bicep curl); tie it around a tree or bannister to provide resistance for a chest press or shoulder stretch; or loop it over your legs to create tension during squats.

“Resistance bands recruit the ‘stabilizer’ muscles, which in turn support our larger muscles and joints as we move, helping reduce the risk of injury,” adds personal trainer Jen Skym , owner of Jeneration Fitness. “This makes them a safe and low impact option for beginners and older people. If you’re 40 or over, it’s also important to introduce this kind of resistance training into your fitness program, as studies have shown that it can help improve bone density .”

In this article we talk more to the expert about how to use resistance bands if you’re a beginner.

“There are loads of reasons to use resistance bands,” says O’Leary. “They are easy to take anywhere with you, which means that you can exercise even if you are on vacation. They’re also a great way of bringing resistance into your training if you are recovering from an injury, since they’re gentle on the joints. They are inexpensive and can be used to assist your movement and resist it, so it gives you plenty of options.”

Helen O’Leary is a chartered physiotherapist, Pilates instructor and the director of Complete Pilates in London, England. She started her career as a physiotherapist in professional men’s rugby and with Cirque du Soleil, before launching Complete Pilates. 

One of the best reasons to use resistance bands is that they provide variety. You can use them for a full body workout, for mobility exercises or stretching, and, as with all strength training, they help to build muscle mass and tone. 

“This is because when we exercise, the muscles stretch and tear, and then the body repairs the muscle fibers and they grow and get stronger – a process known as hypertrophy ,” explains Skym.

“The more lean muscle tissue you have, the higher your basal metabolic rate or BMR: the amount of calories required just to keep your body running,” adds Bingham. Having a higher BMR will increase the number of calories used and help reduce body fat, whereas a low BMR can make it harder to lose weight.

An American Physiological Society study found that over the age of 50, the rate of muscle fiber loss and wastage (known as atrophy) increases to 1% per year. Using resistance bands could help reduce this age-related muscle loss (known as sarcopenia) and improve flexibility, a Harvard Medical School study found.

“Resistance bands workouts also strengthen the back, shoulders and core muscles, which can improve posture and stability,” adds Skym.

When investing in a resistance band, you need to look at the strength or tension. They are often categorized as light, medium, heavy and extra heavy, so a beginner might want to start with a light band until they get used to the feeling.

So what tension should you use with your resistance band? “This is the great thing about resistance bands — mostly they come in packs with a variety of resistances in there,” says O’Leary. “This means that it is easy to progress an exercise as you get stronger. 

“In general, legs need a stronger resistance as they are stronger. Arms often need a lighter band to ensure that your form is correct. 

“If you are doing something like pull ups using a band, often you may want to go heavier so that it supports more of your body weight and helps you to do the exercise. As you get stronger, you can reduce the weight of the band.”

You can loop a band around your arms or legs (for arm raises or squats), or stand in the middle of one and pull up against the resistance to do a bicep curl. “Like weights, they have different resistances to make your workout easier or harder,” says Skym.

“You can also secure a band to an anchor point, like a tree outside or beam in your home. Just make sure whatever you choose is sturdy so it stays put – chair legs for example are not a good idea as once you start stretching the band, as it’s likely the chair will come with you.”

What are the most common mistakes?

Bingham says stretching the band too quickly is a common mistake, and could risk an injury. “Use a mirror to watch your technique. What you think you’re doing and actually doing sometimes don’t marry up.” 

Sherry Bingham trained at St George's Hospital Medical School in London and is registered with the Chartered Society of Physiotherapists. Since qualifying, she has worked predominantly in a variety of Government, NHS, Mental Health, Ministry of Defence and Private Practice positions.

Not choosing a heavy enough band, or picking one that is too short, is another thing beginners tend to do, says O’Leary.

“Try a few of your chosen exercises with the band and then adjust accordingly. This may mean wrapping it round your wrists to make it a little tighter, loosening it off or even choosing a heavier band. 

“You also need to make sure that you keep an eye on your bands to check they are not fraying as they do wear out and will need to be replaced at some point. Be careful when you loop a band around something, as if it is sharp, this will cause degradation quicker. Finally, make sure you are putting the band in the right place.”

According to Skym, you can pretty much do everything with a band that you can do with a weight. You are also at less risk of injury with bands over weights.

• Related: Best adjustable dumbbells 2022

Using resistance bands can be better than weight training in the sense that you are more in control of the tension. “You control how far you lean into the exercise, and how much your muscles are challenged as you move into your full range of motion. The more force you exert, the further the band will stretch, so it’s like adding more weights but without the hassle of swapping around with bits of kit,” says Skym.

Bands are also significantly cheaper than weights and are a good choice for beginners and those returning to exercise after a break. They are also really lightweight and portable, so you can pack them with you when you go on vacation or work trips.

But ultimately both bands and weights have their merits. “ If you are looking for true strength gains (working 6-8 rep max exercises), then weights are better as you can add more load,” says O’Leary. 

“However, if you are coming back from an injury, have recently given birth or are pregnant, if you have had an illness which has stopped you exercising or are new to exercise and want to gradually get into it, bands are a great choice. They are easier to use, which gives people more confidence, and you can choose how hard you want the resistance to go as you stretch the band.”

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Maddy has been a writer and editor for 25 years, and has worked for some of the UK's bestselling newspapers and women’s magazines, including Marie Claire, The Sunday Times and Women's Health. Maddy is also a fully qualified Level 3 Personal Trainer , specializing in helping busy women over 40 navigate menopause. 

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It's tough to maintain a fitness routine when you're on the go and don't have access to a gym. However, there's an easy solution: resistance bands. These portable workout centers, which easily fit into practically any suitcase, provide tons of exercise options. (Seriously, you'd be amazed how many different things you can do with a small band of rubber). The best resistance bands for travel typically combine the following features:

• Durability : Your brand-new resistance bands shouldn't snap halfway through a leg lift. It's important to have durable, high-quality rubber that can hold up to tension. With my picks below, I read the reviews on Amazon to ensure they were made to last.
• Lightweight : The whole idea is to bring the bands with you in your suitcase so you don't want a lot of extra weight or bulk. Make sure they're lightweight and not too bulky. (Bonus points if they come with a carrying case).
• Versatile : Different exercises require different amounts of resistance so it helps to have a set of bands with varying strengths. If you can't find a full set, invest in a few separate pieces so you have a variety of options.

In addition to these essential qualities, it's also nice if your resistance bands are color-coded by weight or heaviness. This helps you to quickly identify which one is which. Also, folks with sensitive skin should opt for latex-free options, or bands with a low latex content.

Now that you have a better idea what you're looking for, check out the best resistance bands for travel below.

We only recommend products we love and that we think you will, too. We may receive a portion of sales from products purchased from this article, which was written by our Commerce team.

01 The Overall Best

What's great about it : With a whopping 16,000-plus reviews, this exceptionally popular resistance band set has quite a cult following on Amazon. Reviewers noted that they love the set's versatility and how easy it is to travel with. It includes five latex-free bands of varying resistance (from "X-Light" to "X-Heavy"), plus a soft carrying case. All in all, it's a lightweight set that's incredibly easy to toss in your suitcase or backpack.

One reviewer wrote : "I am new to resistance band workouts but I am in love with these! They are affordable, easy to travel with, and perfect for use at home. There are thousands of free videos on YouTube featuring workouts that I can do with these, and they've added some much needed strength training to my running routine."

02 The Best With Handles

What's great about it : If you prefer to have a little bit more grip, this is one of the best resistance bands with handles . The band is super durable and available in a huge range of resistance strengths (from 2-4 pounds to 70-75 pounds). The high-quality rubber is snap-resistant and 99% latex free. Best of all, it comes with a door anchor for even more versatility. The only drawback is that this option doesn't come as a set — you have to buy each band individually.

One reviewer wrote : "I love this for travel- I have it packed in my duffel for a weekend trip right now. It is super compact and easy to pack. The (actual) rubber part is good quality. I've [used] some of these from target and they seem like they will snap, but this is sturdy. As for the use... The handles have a really easy grip [...] I would 100% recommend this to anyone, especially if they are on the go or travel and need a little toning in between."

03 The Most Durable

What's great about it : This heavy resistance band ranks among the most durable on the market. Rather than a single-strand of material, it's designed with thick braids of heavy-duty rubber tubing. This provides exceptional strength (please read: no snapping), as well as top-notch flexibility and stretch. Although you sacrifice a bit of weight and bulk for the extra durability, it's nevertheless fairly lightweight and compact, making them great for travel. Like the previous pick, it doesn't come as a set, though you can choose from five different levels of resistance (or buy a few to make your own set).

One reviewer wrote : "I bought these to maintain fitness while traveling [...] These do a great job of stretching and pumping while on the road and are very light and compact to fit in luggage [...] These are now a fixture in my luggage for fitness maintenance when traveling, along with the perfect pushup device."

04 The Best Budget Option

What's great about it : These lightweight resistance bands for travel are budget-friendly yet still tough and durable, according to reviewers. They offer excellent pliability and resistance, and the slim, flexible design makes them super easy to carry on-the-go. The set comes with three latex bands of varying resistance levels and a convenient travel bag for convenience.

One reviewer wrote : "These work great. They feel sturdy....like I don't have to worry about them snapping and inflicting great pain on me [...] I bought these to use at my standing work desk....hoping I can get a little exercise in between tasks. And it works! Highly recommend these."

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Even Travelers With 'Severe' Motion Sickness Swear by This Doctor-approved Trick

Shoppers say it "really opens up their ability to travel" on boats, road trips, planes, and more.

Travel + Leisure / Reese Herringto

Warmer weather is just around the corner, which means most travelers' itineraries will be filled with plenty of flights, cruises, and even adventurous road trips. But, if you experience motion sickness, those idyllic excursions can quickly turn disastrous. Fortunately, one simple solution may offer a bit of reprieve: the Toulifly Motion Sickness Relief Wristbands .

At first glance, these motion sickness bracelets look like your average sweatbands, but they have a plastic disc sewn into the side that gently presses against the skin to alleviate nausea using acupressure therapy. And, according to more than 3,000 Amazon shoppers, they're "life-changing."  

To buy: amazon.com , $8 for set of two (originally $9) 

In order to use the motion sickness wristbands effectively, just slip them on and position the disc on the inside of your wrists. According to the brand, they can take anywhere from two to five minutes to become effective, so it’s best to wear them before you embark on your journey — whether it's by land, sea, or air.

Perfect for adults and children alike, the universally fitting Toulifly Motion Sickness Relief Wristbands are available in sets of two , three , four , and ten , ensuring that there's a pair for everyone in your party that needs one. As a matter of fact, Amazon is running a special promotion on select sets; prices start as little as $8 for a limited time. 

Curious to know just how the Toulifly Motion Sickness Relief Wristbands work their magic? Don't worry, we were, too, and Lilli Link , MD, a board-certified internist and functional medicine practitioner at Parsley Health, gave us the scoop. 

To buy: amazon.com , $15 for set of four (originally $17) 

“Acupressure works similarly to acupuncture," she tells Travel + Leisure . "Both have their roots in traditional Chinese medicine and are based on the flow of qi (pronounced chi), or energy, along the meridians in the body. By putting pressure on a specific point along the meridian, the qi (our energy) can flow freely.”

Though Dr. Link notes that there are only a "few small studies that show these wristbands help protect against nausea" and "an equal number that show no benefit," she did share that she had success preventing motion sickness by using similar products: "Anecdotally, I used [them] with my twins when they were young, and we seemed to have fewer frantic calls from the back seat of the car for sickness bags." 

Like Dr. Link’s twins, shoppers on Amazon have experienced similar relief from motion sickness. One traveler wrote , “I placed these wristbands on two hours before my cruise. I was amazed how well they worked. No additional pills needed.”  Another motion sickness prone-reviewer said , “I get carsick and motion sick all the time, especially in the back of cars and boats. When my family took a trip to Hawaii, these little guys saved my life! I didn't get sick once, [not] even on a boat in the ocean.”

To buy: amazon.com , $26

In fact, one customer was happy to report that it worked for their son, who gets "very car sick," on a 16-hour road trip: "They were comfortable to wear, and helped him…Each pair comes in a sturdy plastic case. This is nice for individual use." Following their review, another shopper with "severe motion sickness" shared , "Normally, I can only keep my eyes forward [in the car], but with these wristbands on, I have freedom. I didn't have any sickness issues with these on. It really opens up my ability to travel, as I am limited to under a 20-minute drive." 

Similarly, a longtime motion sickness sufferer said , "I sat in the passenger seat all day during a recent vacation with zero nausea." Vouching for their versatility, a final customer commented , "I have been using these a lot lately: long car rides, flights, video games, and they work great!" They also added, "I wore them when I wasn't feeling the best and they worked great. I wore them overnight due to nausea from a migraine; [they] helped out so much." 

Don't let motion sickness ruin your next trip. Whether it be via train, plane, automobile, boat, or whatever's on your itinerary, make sure that you have the Toulifly Motion Sickness Relief Wristband on deck so you can enjoy yourself. Grab a set at Amazon while they're starting at $8. 

At the time of publishing, the price started at $8. 

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How to Use Resistance Bands Correctly: A Beginner’s Guide

Experts explain how to use a resistance band for best results—and offer a quick workout to get your heart pumping.

Resistance bands are versatile tools you can use to build muscle, improve joint health, and make your workouts more fun and interesting. Best of all, anyone of any fitness level can use them! Made from thin, stretchy rubber or latex, these bands are lightweight, inexpensive, and easy to adapt to your specific needs.

The bands can generate resistance dozens of times their own weight, so you can use them instead of other forms of weights or resistance training, says Kimberly Nolan, certified personal trainer and author of Prevention ’s Easy Resistance Band Slim-Down .

Meet the experts: Kimberly Nolan, C.P.T., and Chris Gagliardi, scientific education content manager, American Council on Exercise.

They’re also gentle on joints, so they’re ideal if you’re just starting to work out, returning to exercise after an injury, or if you have arthritis . Because of the bands’ stretchiness, your body works harder to stabilize and go through range of motion movements than it would if you were using rigid weights, says Nolan. These stabilization movements can increase joint strength over time.

Easy Resistance Band Slim-Down

In addition, research shows that resistance band training provides similar muscular strength gains when compared to conventional strength training methods. “When matched for intensity, repetition and sets, you can achieve many of the same goals as you would with traditional weights or machines,” says Chris Gagliardi, scientific education content manager, American Council on Exercise . “But resistance bands are much more practical for most people.” Here’s everything you need know about how to use resistance bands:

How to choose resistance bands

A combination package that includes a variety of resistance weights (light, medium, and hard) is a good place to start because you will need varying degrees of tension to complete the desired number of sets and repetitions for each exercise, says Gagliardi. Having various weights gives you flexibility to swap what you’re using if you find the exercise is too easy (or too difficult). Some bands also have handles on them, which some people find easier to use.

In addition, some types of bands work best for specific exercises. For example, fabric mini loops may work better for exercises where the band is looped around your thighs because they don’t roll up like rubber bands may do. But rubber bands are easier to use around the arches of your feet or wrists, says Nolan.

How to warm up for resistance band training

Like any other type of exercise, you should warm up before using resistance bands to prepare your body for movement so you can avoid injury, says Nolan. The easiest way to do this is to complete several moves you plan to do, but without the bands first.

Or you can use a lighter intensity resistance band to do the same movements you plan to do later with a heavier band. The warm up should include movements in all planes of motion and should be about five to 10 minutes long. Basically, it’s a dress rehearsal of sorts. “You’re preparing the body for the demands you plan to put on it during your workout, “ says Gagliardi.

How often to do resistance band training

Like any other type of strength training, you should aim for 30 minutes of resistance band training two or more days per week . Make sure to engage all the major muscle groups including legs, back, abdomen, chest, shoulders and arms. “Resistance bands can be used as the only piece of equipment for an entire workout or can be incorporated as part of an existing workout using dumbbells or other equipment to target specific movements and muscle groups,” says Gagliardi.

One key point to remember is that how you use the bands matters. It’s not about doing reps until you can’t lift your arms! It’s about doing the exercises correctly. When you maintain the correct form as you perform an exercise, you activate the correct muscles. You’ll get more out of 12 perfectly executed reps than 25 sloppy ones, says Nolan.

How to use resistance bands

Follow these tips from Nolan for staying on track when you start a resistance band program:

• Warm up for five to 10 minutes as you would for any other exercise routine.
• Pay attention to your form so you get the most out of every movement.
• Focus on the body part you should engage during the move.
• Use short, tension-filled breaths as you hold each position.
• Don’t push yourself until you feel pain; you may feel a warming sensation in your muscles, but it should not hurt.
• Start by following a resistance band training plan for about a month, which will begin to build the habit of daily movement.
• Stack doing the routine with something you already do daily, such as taking the dog our or scrolling the morning news, in order to make it easier to follow a plan.

Easy resistance band workout

Try this simple workout from Easy Resistance Band Slim-Down to get you started on working both your upper and lower body:

Isometric YTWS

• Stand with feet hip-width apart, holding one end of a long band in each hand.
• Inhale to anchor your shoulder blades
• Exhale to raise your arms overhead so your body forms a “Y.” Hold 40 seconds
• Lower your arms to shoulder height, forming a “T.” Hold 40 seconds.
• Bend your elbows and glue them to your sides to form a “W.” Hold 40 seconds.
• Return to the starting position. Hold 20 seconds.
• Do a total of three sets.

Single-Arm Diagonal Pushes

• Anchor a long band high on a door. Hold the ends in your left hand and turn your body away from the door. Step your right foot in front, then bring your left hand to the front of your. Left shoulder with elbow pointing behind you.
• Inhale to anchor your shoulder blades toward your hips.
• Exhale to push the band at a downward angle in front of you. Hold for 40 seconds. Return to the starting position. Hold 20 seconds.

Pull-Aparts

• Stand with feet hip-width apart, arms extended shoulder-width in front of you holding one long band in each hand with palms facing down.
• Exhale and squeeze your shoulder blades together, pulling the band apart with a slight bend in your elbows. Hold 40 seconds.

Kickstand RDLs

• Stand with feet hip-width apart, a long loop under the arch of your right food and over your shoulders. Use your hands to hold the band and keep it across your shoulders.
• Shift your head, chest and hips over your right foot, tucking your left foot back so just your toes touch the floor. Hips should be in line with each other and hips square
• Inhale, and aim to sit your right hip toward your left heel while keeping your weight over your right foot. This creates a slight swivel or shift in the hips that helps you to access your right glute.
• Straighten your legs and stand upright to return to the starting position.
• Do a total of three sets, 40 seconds per side, resting 20 seconds between sets .

Standing Kickbacks

• Stand facing the back of a couch or wall with feet hip-width apart, a mini loop around your legs just above or below your knees.
• Shift your head, chest, and hips over to your left foot and hinge your hips back, holding onto the couch or wall.
• Inhale, anchor your shoulders to your hips.
• Exhale to push your left leg down into the floor as your push your right leg back, aiming to leave a footprint on the ceiling. Lower your leg back down.
• Do a total of three sets, 40 seconds per side, resting 20 seconds between sets.

Pallof Presses

• Anchor a long band around a doorknob. Stand with feet slightly wider than hip-width perpendicular to the line of your band, holding the band with both hands at sternum height in the center of your body.
• Inhale, anchor your shoulder blades, exhale and push your hands straight out in front of you without letting the band pull you.
• Inhale to pull your arms in, resisting the twisting pull of the band. Hold for 40 seconds.
• Do a total of three sets, resting 20 seconds between sets.

Repeat this entire workout twice per week, or add some new exercises as you feel comfortable. Alternate these strength training days with cardio days to include walking, jogging, cycling, swimming or hiking.

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How To Use Packing Cubes For Travel

Posted on Published: 09/19/2024

Using packing cubes is one of the most popular travel tips that you’ll hear from travel experts – travel agents, travel writers, etc. Lightweight, reasonably priced, and easy to pack, packing cubes are a good idea for any traveler and are one of the best ways to keep things organized in both large suitcases and your carry-on bag.

I resisted purchasing them for a long time but now can’t go on a vacation without them. Once you use your first packing cube, you’ll realize they really can help you stay organized and pack more items in your bag.

Whether you already own a packing cube system or are considering making a purchase, here’s everything you need to know, including how to use packing cubes. If you are already a convert, let us know in the comments!

Once you try them, you’ll definitely consider them an essential travel product and they will be one of your favorite travel accessories and travel organizational tools.

Disclosure: This packing tips post contains affiliate links, including Amazon affiliate links. A purchase/click through one of these links may result in a small commission paid to us at no additional cost to you.  All opinions are our own.

Why and How To Use Packing Cubes For Travel

What are packing cubes.

Packing cubes are fabric bags that can be packed up with your clothes and tossed into your suitcase or carry-on bag . They typically have a mesh top or mesh panel so that you can easily see through them, and are available in a variety of sizes and colors.

Packing cubes are typically made of thin fabrics, are reusable, and can be washed between trips. They are also usually fairly inexpensive and can be purchased in a variety of places.

Once you pack them up, they can be easily added to your suitcase. In addition, you can usually take them right from your suitcase to the dresser drawers in your hotel room. That way, your clothing will never directly touch the hotel drawers and it’s a big time saver.

Why Should You Use Packing Cubes?

This incredibly popular piece of travel gear is essential for a variety of reasons – whether you are checking a bag or just carrying on your luggage . They can also be used for road trips – for all of the same reasons listed below.

• Packing cubes can operate like a compression bag – everything, including bulky items, gets pushed together more compactly, so you’ll have more room for your belongings. Not all packing cubes are compression bags, however. You’ll need to look specifically for compression packing cubes if that’s the functionality you are looking for.
• Cubes can be purchased in multiple colors. This makes it easier to separate clothing for different family members. Get a different color for each person in your family and designate that their color.
• Cubes can also be used to separate outfits for different portions of your vacation on long trips. For instance, we stayed in three hotels when we traveled on our  Adventures by Disney  trip to England and France . I only pulled out the packing cubes I needed for each stay, making it much easier to pack and unpack.
• If packed correctly, packing cubes can keep your clothes looking wrinkle-free, so you won’t have to worry about ironing on your vacation.
• Packing cubes can be taken right from your suitcase and put directly in the dresser drawers in your hotel room. That not only makes it quicker to unpack, it also makes it more sanitary since the clothes you are wearing aren’t touching the drawers directly.
• A packing cube can also be used for dirty clothes, allowing you to separate clean from dirty laundry in your suitcase.
• Small items, like power cords, can be held in the small cube.
• The cubes themselves don’t take up much space or add extra weight.
• Once you are home, you can wash and store them until your next family vacation.

How to Use Packing Cubes

Before purchasing, decide how you want to use your packing cubes. If you want to create outfits, you’ll probably want to buy several in the same size.

Some of the best packing cubes, however, come in sets of different sizes. You may also want to get different colors for each member of your family so that everything stays organized.

Once you are ready to pack, prepare your packing list and start pulling out the clothes you need. If you have several different-sized bags, put larger items like pants, dresses, and skirts in the largest size. Socks and underwear usually fit perfectly in the small packing cube.

For multi-hotel trips, put outfits of tops, bottoms, and underwear in each of the travel cubes. I got two to three full outfits for our Paris trip in each of the largest packing bags.

Rolling your clothing tightly before placing it in the bag is best. That way, the cubes will act as compression cubes, allowing you to fit more into your suitcase and saving luggage space.

If you are checking bags, you may want to place one large cube with several outfits in your carry-on luggage in case your luggage is lost . Choose the packing cube that contains the outfits you need for the beginning part of your trip.

For bigger trips, I need about 4-5 packing cubes of different sizes. If we have more than one checked bag, I evenly distribute the cubes from each family member among the bags.

That way, if one bag is lost, everyone will at least have some clothing for more than one day. That has worked to our benefit on the few occasions our luggage was lost over the past few years.

Once I’m at my destination, I’ll typically unpack and hang my dresses and pants. Shorts, shirts, bathing suits, and underwear stay in the cube and are placed in one or two drawers.

If your packing cube set comes with a shoe bag, be sure to pack more than a pair of shoes in the bag; otherwise, you’ll waste space.

As items get dirty, I’ll place them in a laundry bag. If there are laundry facilities at my destination, I always try to ensure I go home with clean clothes.

Otherwise, I’ll put the dirty items back in packing cubes for the trip home and keep anything clean in a separate cube. If I’m on a multi-hotel trip, I try to put all the dirty clothes in one suitcase so we know we won’t need to open that one again until we get home.

Where to Buy Packing Cubes?

You can find a set of packing cubes at any store that sells travel gear. Look for companies with several sizes in one package, with the option to purchase more.

You’ll also want to find some with different colors – at least enough colors for every family member to have their own. Most starter sets will come with at least a small, medium, and large cube.

After using packing cubes for many vacations, I’ve found that I prefer bags in one size. It’s just easier for me to use a consistent size.

Read reviews before purchasing to ensure the bags are durable and will hold up for multiple trips. In general, you want something lightweight but will last a while.

One of the most reasonably priced sets that I’ve seen is from Amazon. This Amazon Basics set includes four bags (in different sizes) and comes in six different colors.

There’s also another set that is similar but with additional color options. Neither of these two sets are marketed as compression packing cubes.

Some sets include a laundry bag, and others include shoe bags. These are nice extras but definitely not essentials. You can always purchase these items separately if you need them.

If you are looking specifically for something with extra compression, I really love the set from Calpak. It comes in a variety of colors, including limited edition colors and patterns, and in different sizes. At this link, you can get $25 off a purchase of $150 or  more .

More  Packing Tips  Resources : Looking for more packing tips and recommendations? Here are all of our posts including packing lists, product recommendations, and ideas for specific trips.

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About iOS 18 Updates

iOS 18 brings new ways to customize the iPhone experience, relive special moments, and stay connected. Customize your iPhone further by arranging your Home Screen, your Lock Screen, and Control Center in all-new ways. Photos delivers the biggest redesign ever to make it even easier to relive your special moments. Staying connected with friends and family is even better with new ways to express yourself in Messages. A new hiking experience in Maps and updates to Wallet enable you to explore the world further. iOS 18 also brings new features to Safari, Journal, Notes, Phone, and so much more.

For information on the security content of Apple software updates, please visit this website: https://support.apple.com/100100

Home Screen

Flexible arrangement to place app icons and widgets in any open position on the Home Screen, such as along the bottom or off to the side, to create the ideal layout for each page

Dark icons give your Home Screen look a darker aesthetic, and can automatically adjust when your iPhone enters Dark Mode, or always appear dark

Color tinting lets you apply any color to app icons and widgets or have iOS suggest a color that complements your wallpaper

Larger icons allow you to make all the app icons and widgets on your screen appear larger, removing the name underneath

Photos app redesign features the biggest update ever with a simplified layout that puts everything into a single view

Collections automatically organize your library by helpful topics that you can browse in a collage, grid, as a memory, or on a map

Customization options let you reorder, add, and remove Collections rows, and add just the items you want to Pinned Collections to keep within easy reach

Groups in People and Pets include photos of your favorite people or pets who frequently appear together

Trips automatically organizes your travels into collections so you can relive each trip

Recent Days lets you view your recent photos organized by day without clutter like screenshots

Filter button in the grid helps you reduce clutter by filtering to specific media types, your favorites, or by hiding screenshots from the view

Video speed control lets you slow down high frame rate video content with in and out points

Utilities includes additional helpful collections like Documents, Receipts, QR codes, and more, and items you’ve recently edited, viewed, and shared

Recovered album in Utilities surfaces images that are on your device but were not previously visible due to database corruption in a locked album

Messages via satellite lets you message friends and family when you are without cellular or Wi-Fi connection by connecting to a satellite in space (iPhone 14 and later)

Text effects bring your conversations to life by visually amplifying any letter, word, phrase, or emoji in iMessage with dynamic, animated effects like explode, ripple, and nod

Text formatting lets you add bold, underline, italics, and strikethrough to any letter, word, or phrase in iMessage

Emoji and sticker Tapbacks allow you to react to a message using any emoji or sticker, giving you access to the Tapbacks you and your friends send the most with just a swipe

Send Later enables you to compose a message now and schedule it to send later

RCS messaging support includes delivery and read receipts, higher resolution photos and videos for messaging people without an iPhone and requires carrier support

Control Center

Redesigned Control Center features convenient groups of controls, the ability to arrange controls just the way you want, and support for controls from third-party apps

Groups of controls can be accessed by continuously swiping from the right edge, including your most used controls, Home controls, Media Playback and Connectivity, with the option to build out entirely new groups too

Controls gallery displays the full set of available controls, including controls from third-party apps, that you can add right into the group you choose

Resizable controls let you drag from the lower right of a control from within Control Center

Lock Screen

Custom Lock Screen controls let you choose controls from the controls gallery from your favorite apps

Action button can be customized with controls from the controls gallery (iPhone 15 Pro and iPhone 15 Pro Max)

Font options allow you to customize the time with 10 new numeral scripts in Bangla, Gujarati, Gurmukhi, Kannada, Malayalam, Meitei, Odia, Ol Chiki, Telugu, and Urdu

Distraction Control helps you hide items on a webpage that you find disruptive to your browsing

Highlights surface key information from the webpage you’re visiting with summaries, locations, and more

Redesigned Reader offers even more ways to enjoy articles with a streamlined view of the article you’re reading, a summary, and a table of contents for longer articles

Passwords app lets you see all your credentials for websites and apps in one place, making it even easier to access your passwords, passkeys, Wi-Fi passwords, and verification codes

Verification codes for two factor authentication can be set up right in Passwords so you can easily copy them or autofill them into Safari without opening an authenticator app

Secure syncing ensures your accounts saved in Passwords sync seamlessly with iCloud with end-to-end encryption so you can access them on your other devices

Windows support through the iCloud Passwords app so you can access your passwords on Windows devices

Topographic maps display features like trails, contour lines, elevation, and points of interest

Hikes are available across all U.S. national parks and can be saved to your device to access while offline

Custom walking and hiking routes can be created with just a few taps for hikes in the park, regular exercise routines in your neighborhood, walking tours while on vacation, and more

Places Library combines all your saved places, guides, and hiking routes into one location for easy access

Game Mode minimizes background activity to sustain the highest frame rates and dramatically improves responsiveness with wireless accessories like game controllers and AirPods

Tap to Cash lets you exchange Apple Cash quickly and privately, without sharing phone numbers or email addresses, just by holding your phones together

New pass designs have a beautiful new look and great new features, including a new event guide with helpful information about the venue and smart recommendations from your favorite Apple apps

New ways to pay with installments and rewards on supported credit and debit cards when you check out with Apple Pay online and in apps

State of mind can be logged right from within Journal, and emotions or mood logged in the Health app are included in Journaling Suggestions

Insights view shows your writing streaks, a calendar, and other fun stats that help you track your journaling goals

Search lets you easily find past entries, and the ability to sort shows your entries in your preferred order

Widgets for your Home Screen and Lock Screen show your current streak or writing prompts that change throughout the day, so you can reflect on what’s going on in the moment

Recent calls search helps you find previous calls, voicemails and contacts using phone numbers, names, or even a word transcribed from a voicemail

Keypad search helps you quickly find and call existing contacts by typing in their number or name on the alphanumeric keypad

Automatic mic mode picks the right mic mode for you, toggling between Voice Isolation, Wide Spectrum, and Standard mode depending on your environment

Locked apps let you protect your sensitive apps and the information inside them by requiring Face ID, Touch ID, or your passcode to open them and hiding the content from search, notifications, and other places across the system

Hidden apps have the same protections as locked apps, plus they are placed in a new hidden apps folder that is locked, and you won't receive notifications or calls from the app

Improved Contacts permission empower you to choose which contacts to share with an app

Improved Bluetooth pairing lets developers offer a seamless pairing experience, while protecting your privacy

Hands-free Siri Interactions let you respond to Siri announcements with AirPods by simply nodding your head ‘yes’ or shaking your head ‘no’

Voice Isolation on AirPods Pro provides clearer call quality for those you are speaking with, even in windy conditions or places with loud background noise

Personalized Spatial Audio for gaming with AirPods puts you in the middle of the action with sound that surrounds you combined with a new API for developers that makes it easier than ever to enable

Apple TV app

InSight delivers real-time information for every live-action Apple TV+ movies and shows that complements what you’re watching onscreen

Enhance Dialogue enables you to hear what’s being said onscreen more clearly, especially when loud effects or music is playing

Subtitles automatically appear at just the right times, like when the content language doesn’t match your device language, when you mute the audio, or when you skip back while watching a program

Audio recordings can be started right from inside a note, and kept with related comments, checklists, and documents

Live transcriptions show as you record audio, and transcripts are fully searchable so you can always find what you need (iPhone 12 and later)

Math in Notes let you enter expressions and equations in your note to have them solve instantly

Collapsible sections help you simplify and hide text in long notes; just tap next to a section header to lighten up your most text-heavy notes

Highlight text in your note with a choice of five colors allows you to make your text standout

Accessibility

Eye Tracking makes it possible for people to control iPhone with just their eyes (iPhone 12 and later and iPhone SE (3rd generation))

Music Haptics syncs the iPhone Taptic Engine with the rhythm of songs so those who are deaf or hard of hearing can enjoy the Apple Music catalog (iPhone 14 and later)

Vocal Shortcuts help people with severe atypical speech record custom utterances that trigger specific actions

Vehicle Motion Cues can help reduce motion sickness for passengers in moving vehicles by placing dots on the screen that move with the vehicle without interfering with content

This release also includes other features and improvements:

Emergency SOS Live Video enables you to share streaming video and recorded media during emergency calls with participating US emergency operators (iPhone 14 and later)

Math Notes in Calculator let you evaluate expressions, assign variables and even create graphs on iPhone

Calendar lets you create, view, edit and complete reminders alongside with your events

Recently Deleted list in Reminders lets you view and retrieve deleted reminders

Screen sharing in SharePlay lets you tap and draw on someone’s screen or ask for permission to remotely control their iPhone and take actions yourself

Scenes in Freeform allow you to organize your content into sections, then save, label and order them as you like

Redesigned Fitness+ makes it easy to find personalized recommendations, or search for something specific

Guest access in Home app lets you provide visitors with date and time- based access to locks, garage doors, and alarm systems

Electricity usage and rate plan information in Home app are displayed for eligible customers when connecting their utility account, starting with Pacific Gas and Electric Company in California

Repair Assistant prompts you to configure the genuine Apple parts replaced on your device after a repair (iPhone 12 and later)

Some features may not be available for all regions or on all Apple devices. For more information, please visit this website: https://www.apple.com/ios/ios-18

Some features may not be available for all regions or on all iPhone models. For information on the security content of Apple software updates, please visit this website: https://support.apple.com/100100