Staying Healthy and Fit While Traveling!
Traveling can be an incredible experience, but it often throws our regular fitness routines out the window. Between cramped airplane seats, irregular mealtimes, and the allure of delicious local cuisine, staying active can feel like a distant memory. However, maintaining some level of fitness while traveling is crucial for both physical and mental well-being. It helps combat jet lag, boosts energy levels, and can even enhance your travel experience. This blog post will provide you with practical tips and easy-to-do exercises to help you stay fit while on the road, ensuring you return home feeling refreshed and rejuvenated.
In-Room Workouts
When you're traveling, a hotel room can be your makeshift gym. Here are some easy-to-do exercises you can perform to keep your body moving:
Bodyweight exercises:
Squats: Stand with feet shoulder-width apart, knees slightly bent. Lower your body as if sitting down in a chair, keeping your back straight. Repeat for 10-15 repetitions.
Lunges: Stand with feet hip-width apart. Step forward with one leg, lowering your back knee towards the floor. Push back up to starting position and repeat with the other leg. Do 10-15 repetitions on each side.
Push-ups: Place your hands shoulder-width apart on the floor or a stable surface. Lower your chest towards the floor until your elbows form a 90-degree angle. Push back up to starting position. Repeat for 10-15 repetitions.
Planks: Hold a plank position with your elbows or hands on the floor, forearms parallel to the ground, and body straight. Hold for 30-60 seconds.
Crunches: Lie on your back with knees bent and feet flat on the floor. Place your hands behind your head. Lift your upper body towards your knees, keeping your lower back pressed to the floor. Do 10-15 repetitions.
Supermans: Lie on your stomach with arms extended overhead. Lift your arms and legs off the ground simultaneously, holding for a few seconds. Repeat for 10-15 repetitions.
Dynamic stretches:
Arm circles: Stand with arms outstretched and slowly rotate them in circles, forward and backward.
Leg swings: Stand with feet hip-width apart and swing one leg forward and backward, then side-to-side. Repeat with the other leg.
Torso twists: Stand with feet shoulder-width apart and hands on hips. Twist your torso from side to side, keeping your hips facing forward.
Neck rolls: Gently rotate your neck in a circular motion, both clockwise and counterclockwise.
These exercises can be easily modified to suit your fitness level and preferences. If you're new to exercise or have any injuries, start with fewer repetitions or hold each pose for a shorter duration.
Yoga:
Incorporate simple yoga poses into your in-room routine.
Check out this "Short Wake Up Flow - 15 Minute Morning Yoga" video by Yoga with Adriene on YouTube: https://www.youtube.com/watch?v=EnDKU3_X10c
This video offers a gentle and accessible flow that can be easily adapted to your hotel room.
Travel-Friendly Exercises
It’s so easy to tell yourself that you’re on vacation as soon as you wake up on your travel day. But again, it’s important to get some degree of added movement and to take advantage of downtime opportunities. Even when you're not confined to a hotel room, there are plenty of opportunities to stay active while traveling:
Walking:
Maximize walking opportunities whenever possible. Explore the city on foot, walk to nearby attractions, and opt for stairs instead of elevators.
During layovers at the airport, take a few laps around the terminal to get your blood flowing.
If you're on a road trip, take frequent breaks and use them as an opportunity for a short walk.
Jogging:
If possible, find a local park or running path for a morning jog before starting your day of sightseeing.
Many cities have dedicated running paths or waterfront trails that offer scenic views.
Yoga:
Simple yoga poses can be done in various settings, such as in your seat on an airplane (with caution and respect for other passengers), in the airport lounge, or even during a car ride break.
Focus on gentle stretches and deep breathing exercises.
My curated airport and plane workout:
I recently put together two workouts for a client who had to travel 22 hours via airplane and endure a 12 hour layover! This was specifically created for maintaining strength, endurance, and range of motion while traveling. If you’re interested, I’d be happy to provide you with the playlist! Feel free to email me here to ask for it!
Tips for Staying Active While Traveling
In addition to the exercises mentioned above, here are some general tips for staying active while traveling:
Pack a resistance band: Now, personally I pack extremely light and only the essentials that I need, so this may not be an ideal option for you either. That said, a small resistance band can be easily packed and provides a versatile tool for strength training. You can perform a variety of exercises, such as bicep curls, tricep extensions, and rows, using a band.
Utilize hotel amenities: Many hotels offer fitness centers or pools. Take advantage of these amenities whenever possible. Even a short swim or a quick workout in the gym can make a big difference.
Stay hydrated: Drink plenty of water throughout the day. Dehydration can lead to fatigue and make it more difficult to stay active.
Listen to your body: Don't push yourself too hard, especially after long travel days. Rest when you need it and prioritize recovery.
Make it fun! Find activities you enjoy, such as exploring local parks, trying a new fitness class in your destination, or renting bikes and cycling around the city.
If you're near the ocean, lake, or have access to a pool, take advantage of the water: This is my personal favorite! Go for a swim and utilize the resistance of the water for a unique workout. It' doesn’t need to be complex or a hard swim, just push you arms and legs against the water’s natural resistance.
Traveling can often disrupt our regular fitness routines, but it doesn't have to mean abandoning our commitment to health and well-being. By incorporating simple exercises, such as bodyweight movements, dynamic stretches, walking, and using the environment into your travel itinerary, you can maintain your fitness levels and arrive at your destination feeling energized and refreshed and stay in your groove throughout your travels. Remember to prioritize your well-being, listen to your body, and enjoy the journey!