Tips and tricks for staying healthy and fit while traveling
Travel certainly can have a way of interrupting our daily diet and fitness routines, but truth be told I’m rather tired of hearing excuses for being unable to exercise while on the road. Regardless of where our travel plans take us, there are countless options for maintaining a workout routine. NO EXCUSES!
- If you’re lucky enough to be by a lake, park or beach, take a brisk walk or run along the shore or boardwalk. If you get out early enough in the morning you’ll beat the crowds for a better experience. Added bonus: it’s pure therapy!
- If you’re hotel-bound, chances are pretty strong that there is a gym located on the premises. While running on a treadmill in the confines of a hotel gym may not be your top preference, it’s a helluva a lot better than doing nothing! NO EXCUSES!
- If you’re not a “gym person”, your hotel room will more than likely be a suitable option for the 20-minute workout I’ve listed below. If not, use that time to enjoy a power walk or run around the hotel perimeter or the block. NO EXCUSES!
- Always pack a jumprope and running/training shoes. Jumprope exercises are fantastic workouts for calorie burning, endurance and core strength. They can be done in your hotel room, at a nearby playground or any number of convenient spots. NO EXCUSES!
If you have 20-30 minutes of free time (you’ll never convince me that you don’t), pack in three sets of this series of movements for a full body workout. All of these exercises can be completed in a hotel room so again, NO EXCUSES! (Just be sure to place a bath towel or yoga mat on the hotel room floor … Ewww!)
- 25 wide-arm pushups. If you’d like to mix it up, do 25 close-arm pushups (elbows back and upper arms brushing the side of your ribcage) on your second set, and 25 diamond pushups (elbows back and thumbs touching on the floor below your chest) for your third set.
- 100 jumping jacks or 100 jumprope movements.
- 1-minute plank hold, making sure to tighten your core/abs the entire minute.
- 60 forward lunges-30 per leg. For your second set do 60 reverse lunges; third set do 60 side lunges.
- 60 squats
- 12 burpees
- 60 mountain climbers
No excuses — no regrets. Just do it — you’ll be so glad you did!
A few more tips and tricks for staying healthy and fit on the road …
- Skip the elevator and use the stairs whenever possible.
- If you’re in conferences or sessions, pack a pair of sneakers in your laptop bag and spend the first part of your lunch break on a brisk walk around the perimeter of your hotel. Eat afterward so that your elevated heart rate will more effectively metabolize those lunch calories. Consume the fruits and veggies on your plate first, saving the bread, pasta etc. for the end when you’re more than likely feeling full.
- Always skip the sodas and sugary drinks, opting for water instead. Airplanes, hotels, higher sodium levels in restaurant food, alcohol consumption, and varying weather patterns invariably suck the hydration right out of us. Water is by far the best solution for replenishing. This may mean a few more trips to the bathroom, but it’s absolutely amazing just how much better you’ll feel … and sleep … when you’re properly hydrated.
- You’ve no doubt registered that I didn’t mention caffeine … there is absolutely NO chance of me giving up my cup of morning jo!