7 Travel Exercise Tips To Stay Fit On The Road
It’s almost the holiday season, which means it’s time for travel, travel, travel! Whether you’re headed home for the holidays or your job is sending you on a cross-country adventure, the end of the year is the busiest time for flights, hotels, and other travel services.
When traveling, it’s all too easy to let your health and fitness goals fall to the wayside. After all, it’s MUCH easier to order a pizza or hit the drive-thru instead of making your own meals. However, there are still ways to stay healthy and fit while traveling. Here are 7 of our favorite tips for exercising while on the road!
1. Use the airport to your advantage.
Nobody likes sitting around in the airport. So why not use that time to exercise? We’re all familiar with the across-the-airport sprint if you’re running late for your flight, but there are plenty of ways to make the most out of your layover. Airports are a great place to try out an exercise called “The Farmer’s Walk.”
Named for farmers of old who trekked across fields with all their supplies (and maybe a baby cow or two), the Farmer’s Walk consists of walking around while carrying heavy things. Simple, right? Just grab your carry-on bag in one hand and your backpack in the other, and strut!
2. Get stretchy on the plane.
We’ve said it before and we’ll say it again: Sitting still for a whole lotta time isn’t very good for you. The body needs to stretch, which is why airplane seats can be pretty uncomfortable. Instead of letting your feet go numb while you watch the in-flight movie, try a few of these stretches. You can complete these airplane stretches from your seat, so don’t worry about climbing over the people in your aisle to pace the aisle!
Shoulder rolls: Roll your shoulders forward in a circular motion 10 times, then backwards 10 times.
Neck stretches: Slowly tilt your head through all the hours on the clock. Start by slowly leaning your head toward your shoulder, then roll in a slow circle: chin-to-chest, your other shoulder, chin-to-sky, and back to the first shoulder. Repeat in both directions.
Ankle and calf stretches: Straighten one leg with your heel off the ground. Flex your ankle so your toes point up, then extend your ankle so your toes point down. Draw a circle in the air with your big toe, clockwise and then counterclockwise. Don’t forget to repeat with the other leg!
Wrist stretches: Extend your arm flat in front of you with your palm facing down. Use your other hand to pull your fingers down, then up. Hold each position for three seconds, then repeat three times for each arm.
3. Walk the walk.
No matter how jam-packed your schedule might be, odds are you’re going to have to travel from one place to another. When you can, walk instead of taking a cab. Not only will this save you some money, it’ll give you a chance to experience a new place on foot! Or, if you’re short on time, take the stairs instead of the elevator any chance you get.
4. Find a bike-share program or local fitness class.
Most major cities have bike-share programs, where you can rent a bike and cruise through downtown. This is a great way to see the sights while also getting in some cardio. As an alternative, take a drop-in class at a local fitness studio! Most yoga studios, kickboxing classes, and other group fitness classes offer discounted or free trial lessons for newcomers. Taking a class nearby is a great way to meet new people while also working up a sweat!
5. Pack an exercise band.
Yes, we’re loyal to the kettlebell, but one of our other loves is the humble fitness band. The fitness band is the best workout equipment for traveling. It’s lightweight, it doesn’t take up much space in your suitcase, and you can do so much with it! Using exercise bands with a variety of resistance levels, you can get a great workout in no matter where you are. Talk to your trainer for ideas on how to use fitness bands, or ask for a private training session specifically focused on these exercises!
6. Work out in your hotel room.
This one kinda goes without saying, but we’ll be more specific. Your hotel room is a wonderland for on-the-go exercise. Typically a hotel room gives you enough space for simple bodyweight exercises, but have you ever turned a hotel room into your own personal gym equipment? You can use desks or tables for incline pushups (so long as they’re properly secured), pick up a chair or two for a Farmer’s Walk, or practice shoulder stretches in open doorways. Plus, some hotels have an onsite gym or fitness studio!
7. Schedule your workouts ahead of time.
Finally, if you’re worried about finding time for travel workouts, find the time before you go. Whether you’re jet-setting for vacation or off to a business conference, take a look at your schedule ahead of time. Work out the best times for working out. Then, put reminders in your phone to help you stick to the schedule.
Need a little more help sticking to your goals? F3 Wellness Connections Travel With Your Trainer program is an excellent choice for anyone spending time on the road this year. Our virtual personal training sessions are available on YOUR time, wherever in the world you may be! Our expert personal trainers will guide you through workouts with whatever equipment you have on hand — or, if you’ve just got yourself, we’ll find challenging bodyweight workouts to keep you toned, healthy, and endorphin’d up!
Don’t let your health and fitness goals fall aside just because you’re traveling — take your trainer with you!
To learn more about the program and schedule your free consultation, email sarah@f3wellnessconnections.com.