Fitness on the Go
Traveling can be an incredible adventure, but whether you are on your dream vacation or a business trip, either way it can put a snag in your fitness routine. It doesn’t have to though, and in fact, I even suggest having a separate fitness routine just for when you travel so you are prepared and don’t have to figure it all out again with each trip. Here are some tips to help keep you feeling your best on the road:
Packable fitness tools are essential so that you aren’t reliant on what you might find at your destination. If your hotel has a gym or a pool that’s a bonus, but if you’ve got your own stuff and know what to do and when, you are more likely to stick to it. The key with what you pack is to keep it small, light and versatile. My favorite pieces to pack: a travel foam roller, long, flat resistance bands in light medium and heavy stregnths, a door anchor so those bands can be used for more exercises and sliding disks. Skip packing the yoga mat unless you have a thin soft foldable and just use an extra hotel towel when you are on the floor.
Get in a good core workout right before your trip. Long hours in an airplane or car can wreak havoc on your back & neck, tighten your hip flexors and a whole lot more. Starting off with those deep core and spinal muscles awake and engaged will help minimize the damage. If you are traveling early morning, get your workout in the evening before.
Keep moving along the way. Whether you are in a plane, train or automobile, get up and move at least every 2 hours. Walk the length of the plane, do a few toe raises, reverse lunges, side steps or squats. You can also do isolation movements for your abs, upper back and neck while you are seated. Doing those things will help keep you from getting stiff and out of alignment and it also helps prevent the chance of a blood clot developing.
Work the kinks out when you arrive. When you get to your destination, before you flop into bed. Take a few minutes to foam roll and stretch, especially your hip flexors, lower back, chest and shoulder. Then lightly engage the opposing muscles, your glutes, abs and upper back with one set of something so you even out before you sleep.
While you are on the vacation, make it a point to get at least 10 - 15 minutes of exercise in the mornings before you head out for the day to keep you engaging muscles in the right way all day long. You’ll also know you did something that benefits your body even if the rest of the day does not allow for exercise.