I don’t know about you, but when I start to miss days of exercise I can really start to feel it in my muscles. Exercise releases endorphins, keeps you strong, gives you energy, and healthy muscles keep joints safe. Depending on the type of travel, whether it be for business or for pleasure depends on how I manage to keep moving.
I love to walk around and sightsee. I try to do as much walking as possible and drive/ride in taxis as little as possible. Walking is free, you see more, and you get more exercise than you would if you were walking. Plan ahead and bring shoes that are comfortable. Many travel guides now offer walking tours that you can follow along. Rick Steves has some great guides and gives you routes to follow along if you are in Europe. Many american cities are now offering smaller spaces with outdoor cafes and shopping areas. Try to find these to visit. Pack a pedometer. See how far you walk!
Remember that this is a vacation and to relax. Give yourself downtime. Stress and cortisol leads to weight gain. You want to have a refreshing vacation that allows you to get back to work fresh and renewed.
That being said, a jump rope is very light and packs small. Que up some of your favorite high energy songs in a row and jump till the songs are finished. Change it up, jump fast then slow, then fast again. This shocks your muscles and gets a better/quicker response.
Resistance bands are also easily packed. I like to find a half hour show and then do some movements while taking advantage of the hotel TV. I work out the rotator cuff muscles, do some standing leg movements with the bands. Find a magazine that gives a routine and try it out.
Hotels are now offering very nice workout facilities to take advantage of. If I know I’m going to be sitting in hours upon hours of lecture, I plan ahead. I get on the treadmill or eliptical machine and do a minimum of 30 minutes. I always find I retain more information and can concentrate easier to what is being said.
Take the stairs. I know you hear this all the time and are probably thinking enough already! but I am always surprised at how few people I see on the stairs. Unfortunately, not all places make this possible. I have ended up in the stairwell and the only way out is via the ground floor. This is so unfortunate. I usually ask now before I take the stairs.
I take a walk at lunch and try to find a colleague to accompany me. I review what I’ve just heard and then like to think about it while walking around.
During breaks, get up and walk around.
Remember the simple tried and true exercises that are free and can be down practically anywhere!
- Wall seat
- Mountain climbers
- Punch the air as fast as possible
So happy travels and stay healthy and happy!