Staying Fit on the Road
Staying Fit on the Road
by: Shannon Rowley
Have you ever taken a week off at the gym due to work or vacation travel? Staying fit on the road is a chore that I hear about on a daily basis. And, for most of us, being off for a few days to a week (especially without being injured) tends to feel like starting over from scratch once we return. Things such as endurance and flexibility can fall to the wayside with just a week or two off course, that’s when you have to say to yourself, is it worth it?
Whether you are on the road for business or pleasure it is a tortuous task to attempt to keep some sort of routine with exercise. Whether you are trying to get away from reality or bouncing from meeting to meeting, when you are away from your normal routine we tend to have some laxity in our fitness routine.
Staying fit on the road requires planning, flexibility and some degree of self-discipline. Start by planning your accommodations based on fitness needs. Pick a hotel that has a good work out room and/or pool. If these aren’t an option pick one that is close to trails, or gyms with trial memberships or day passes. That way you are close to some sort of fitness avenue. You are more likely to get your workout in, especially in the morning, if you are within close proximity to your scheduled activity. If you get your workout done right away you will feel more energized for a day full of conferences or for a day full of fun and relaxation. Next, go to places within walking distance. Take the car out of the equation and challenge yourself to forgo the wheels. If you have to travel by car, take frequent stops. Do some sprints at a rest stop, you’ll be surprised what that can do for not only your body but your mental state. If you’re with your family, make it a game. At the next rest stop see who can do the most squats or push-ups while mom goes to the bathroom! Traveling by pane? Use the terminal for walking. Arrive early and walk laps. Once you are at your destination be flexible. Things may not always be accessible or convenient but you have to stay motivated and get creative. When meetings and conferences run late and kids want to stay at that amusement park a little longer than anticipated, you can still sneak something in. Pack a jump rope, do some jumping jacks, squats and push-ups on your hotel floor. It will help you to relax and sleep more soundly at night if you get in a last minute workout before bed. Take every opportunity to make it about your health.
Even if you can only get in short incrememnts of physical activity when you are on the road, it will keep you on target and less likely to feel the negative effects once you get back to your normal routine. You will keep up on muscle tone, flexibility and endurance even in as little as a 20 minute workout daily. If you happen to have a great vacation planned, make it all about how active you can be.
I will leave you with a sample tricep hotel workout you can do in the smallest of areas.
50 jump squats
20 triceps push-ups (on floor or use 2 chairs)
100 jumping jacks
1 min plank
Triceps dips using bed or chair x 20
30-Angry crabs (in crab walk position, touch right hand to left foot, then switch)
100 mountain climbers
1 minute plank