Sitting causes blood to pool in the lower legs and feet, the hamstring muscles to tighten, and the back and neck muscles to become stiff. Stretching after sitting of a long period of time will improve circulation, loosen up tense areas and energize stiff parts of the body.

A few repetitions of simple and effective stretching exercises can refresh everyone. Remember to stretch in a relaxed way with focus on the muscles for 10-30 seconds; breathe normally.

Do Not bounce – Do Not stretch to the point of pain

Refreshments should be set by the organization arranging the training. For service to be timely and unobtrusive, room set-up (9) and break times must be discussed with the caterers beforehand.

A morning snack often includes pastries to go along with coffee and tea; the extra sugar will maintain a high energy level throughout the morning. In contrast to the morning sweets, the afternoon snacks should be light and refreshing with water, pop, juices or a variety of fruits.

Catered “bag” lunches should not be in bags. Ask for each part to be in boxes, i.e., all sandwiches in a box, all fruit in a box, etc. This makes it easier for participants to select the type and quantity of food they want. A typical order would include 1.5 sandwiches per person, mixed vegetables and dip, fruit and a dessert item.

When ordering lunches, ask for sandwiches which are a mix of either white or brown bread. If the weather is hot, make sure the caterer uses ingredients which do not go “off” easily, such as mayonnaise.

At field sessions, a bag lunch can be eaten while driving to the field or moving between sites to increase time available in the field. You can also gain time by having the instructor(s) present material relevant to the field while participants sit quietly and eat.

Use the field tour checklist (4) for your trip planning. It is easiest to organize field trips so that participants use their own vehicles; encourage car-pooling. Appoint a lead vehicle and someone to bring up the rear. The driver of the last vehicle must be sure of the route. If possible, arrange for phone or radio communication between the lead and last vehicles, Give each vehicle a map to the field site of for the entire field tour (4) with written directions as a backup.

If vans are to be used, check the vehicle capacity and the availability of a qualified driver. If you are not the driver yourself, discuss the day’s plans with the driver and provide a map and/or written direction. Know who to contact if there is a problem with the vehicle. Confirm the day before your session that the van or bus will be there.