Today we'll talk about Cape Town, South Africa, Part 1 of 2

Welcome to the Dr. Mary Travelbest Guide podcast. A few weeks ago, I returned from a 90-day journey around the world, and I'm excited to connect with fellow travelers and share experiences.

The FAQ is: Carolyn asked me about traveling and how to improve her posture while traveling.

I thought about all of the times I look down at my screens and slouch as a habit I want to break, too. So thanks for the question, Carolyn.

To improve posture, here is my response.

Answer: Here is a short routine for neck mobility and posture, because "tech neck" and looking down at phones can worsen the appearance of neck lines and make the area muscles tighter. Cleveland Clinic recommends regular neck movement and posture work for tech neck, and Harvard notes posture-focused stretching can help mobility.

A simple travel routine you do a few minutes a day while on the go.

Chin tuck: Sit tall, pull your head straight back like you are making a double chin. Hold 5 seconds, repeat 8–10 times.
Neck rotations: Slowly turn right, center, left. Repeat 5 times on each side. Cleveland Clinic also describes slow neck circles/rotations for the neck area.
Side neck stretch: Ear toward shoulder, hold 15–20 seconds each side, 2 rounds.
Shoulder blade squeeze: Pull shoulder blades gently back and down for 5 seconds, 10 reps.
Seated chest stretch: Clasp hands behind you and lift slightly to open the chest; Harvard describes this as a posture stretch. Hold 10 seconds, repeat 2–4 times.

Those exercises help mobility, tension, and posture, which can make your neck look better,

One small caution: stop the stretches if you get pain, tingling, numbness, dizziness, or headaches, and get checked if neck stiffness is severe or persistent. Neck mobility work should feel gentle, not aggressive.

60-second confidence challenge

Your challenge today, Confidence Challenge in Cape Town, Part 1 of 2

If you like today's Confidence Challenge, my book series delves into how to get exercise while traveling. See the 5 steps to solo travel, from easy to more challenging, with tips and all of my mistakes, too

See Book A for healthy travel, and Book B for great destinations. Soon, C will be joining them with adventures for you to experience around the world.

Find it on the website at https://www.5stepstosolotravel.com/ or on Amazon. Look for the pre-order info for Book C. It will be available for pre-order soon.

Today's destination is Cape Town, South Africa, Part 1 of 2

Start with Table Mountain. You should not skip Table Mountain. The day I went was foggy, cold, and rainy, but the views were still great. On the way up the cable car, I met two guys who were planning to BASE jump off the mountain, which is a bit like skydiving but from a mountain. See the link. It's very dangerous.

https://www.youtube.com/watch?v=3C4csBc90V8

A safer alternative is to take the cable car if conditions are clear or almost clear. It was a joy to be taken up to the top and explore the views from above, learn the history, and even have lunch there if you like. And here's the catch: weather changes fast. If you wait for the "perfect day," you may miss it. So go early. Stay flexible.

I recommend you take the Hop-on Hop-off bus around Cape Town and explore with a guided tour from the double-decker. I did that, plus the wharf, art museums, Aquarium with jellyfish and shark exhibits, and the beach, of course. The Red line takes you to Table Mountain. Robben Island was closed for repairs, so it should be open now.

Worth seeing is Robben Island, located in Table Bay near Cape Town, South Africa, a UNESCO World Heritage Site famous as the former maximum-security prison where Nelson Mandela was incarcerated for 18 years of his 27 years in prison. Now a museum symbolizing the triumph of democracy over apartheid, it offers tours guided by former political prisoners.

The wharf was excellent. Sea-faring boats such as those you would see in San Francisco or Boston. Let's talk about the beach. Along Camp Bay, I walked on the beach. I saw lots of artists selling paintings here. They were mostly people who were starving and unemployed, so they became entrepreneurs.

People standing in the street with cups for coins.

Drive—or hire a driver—to experience:

● Chapman's Peak Drive

● Cape of Good Hope

https://www.sanparks.org/parks/table-mountain/what-to-do/attractions/cape-of-good-hope-cape-point

Now, let's be practical.

Cape Town is not a "wander anywhere" city.

Stick to:

● V&A Waterfront

● Sea Point Promenade

https://www.waterfront.co.za/?

Clifton and Camps Bay are stunning.

But don't confuse beauty with safety.

Go during the day. Stay aware. Leave before dark.

I swam in Fish Hoek, and it was chilly, but so refreshing and safe, too.

https://www.capetown.gov.za/Family%20and%20home/see-all-city-facilities/our-recreational-facilities/Beaches/Fish-Hoek-Beach

My missteps: Travel Mistakes to Avoid: TSA delays

This around-the-world trip had a few TSA security stops, but in the last few years I have been stopped for bringing all kinds of items across the border. The most recent stop was for spices, traveling in a sealed container, at the border.

Next time I carry spices, I'll check that bag. The TSA spent 5 minutes checking my spice for tampering on the way to Taiwan last month.

AI was used to select some of the suggestions for this episode.

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