Simple Tips for Staying In Shape When You Travel

Simple Tips for Staying In Shape When You Travel

Many travelers believe the obstacles, pressures and limitations of frequent travel are the real culprits behind their unhealthy habits. The experts know better: People who make exercise and healthful eating a priority in their daily lives don’t abandon those habits when they’re on the road.

Here are some strategies for choosing and committing to a healthier lifestyle:

* Build in incentives. Give yourself something to look forward to. Pick a scenic route for a walk or run. Exercise at your favorite time of day.  Swim in a great pool. Try out new equipment. Take an exercise class you haven’t done before. Schedule a massage after a workout.

* Be flexible. You’ll short-circuit your regimen if you limit yourself to an equipment-dependent routine. Throw in a walk or a run, a hike in the mountains or around town. And use what’s available. In your hotel room, I suggest doing some body weight exercises. Use a towel and a chair as props for a stretch-and-tone routine for the entire body. A cardiovascular workout is as close as a hotel’s or an office building’s stairs: Run up and down as many flights as you can in whatever time is available. Take a brisk walk outside during lunch or a break.

* Pack your equipment. Lightweight exercise bands, TRX or a jump rope don’t take up much room. Some hotels also provide everything from mats and a foam roller to a stationary bicycle or treadmill to free weights for in-room use.

* Exercise in little bits. It’s okay if you don’t have an hour to spare; you don’t need a lot of time to work out effectively. Use small chunks of time, as little as five minutes, to exercise wherever you can in the early morning, during a break in the day, between meetings. No one ever said you had to do them all at the same time. A couple of stretches here, some push-ups and planks there, a few yoga postures, a quick run on the stairs, a brisk walk around the block, some deep breathing, all help. And it all adds up.

* Plan ahead. Search online or call ahead for local facilities and resources such as health clubs, YMCAs or YWCAs, or community centers.

* Healthy eating on the road is important too. Here are some tips for eating and exercising on the road.

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Maria’s Sailboat Travel Workout

We have a sailboat in the San Juan Islands in Washington and when we are on it I like to keep up with my workout. The workout below is a simple workout that I can do on the sailboat, at the dock or on shore with minimal equipment. I keep a set of exercise bands on the boat and pull out two paper plates. Even if you are not boating, this makes a nice workout for travel!

My workout travel bag ready to be packed for a weeklong sailing trip.

 

 

 

I also take my TRX with me for an even more intense body sculpting session. At our sailing destination I look for a spot to anchor it, typically outside and enjoy and change of scenery for my workout. See my blog post here for a complete demonstrated TRX workout. And see this post for a workout with links to video demonstrations.

 

Maria’s Sailboat Travel Workout

Jumping Jacks

Shoulder Circles

Fire Hydrants

Lunges with paper plates

Pushups with paper plates

Wall Sit with Overhead Reach

Hamstrings with paper plates

Low ab March

Reach Roll and Lift

One Leg Squat Touchdown

Side Plank or side plank leg lift

Band 3 way leg lift

 

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