Traveling can make it hard to keep up with your exercise routine.
Whether you’re hauling bags through terminals, sitting for hours on a plane/bus, or just sleeping in different beds, your body is doing something different than it’s normal routine and may not be happy about it. It’s not uncommon for people that travel a lot to experience back pain, neck strains, and tension headaches.
Some hotels and ships have gyms but not all do plus quality and availability of equipment can greatly vary. Add to that the fact that you are probably eating (awesome) calorie-packed foods which are totally out of any normal routine you follow at home. It’s easy to see why some travelers return from trips feeling a little sore and with a few extra pounds.
So how do you tackle this while away from home?
The thing is, we tend to make working out an event. If you belong to a gym or studio, you pack your bag, drive there, find your locker, get dressed, go to a class or do your own workout. You might shower afterwards. All of this takes time. Our workouts start to feel like a 2-hour commitment, because that’s what we do when we’re at home and have the time.
The truth? You can work out your whole body in about 20 minutes, anywhere, with zero exercise equipment.
All you really need is your own body to provide the resistance and the bag you brought with you. Here’s a super-simple 2-step hotel room workout developed by fitness expert Steve Kamb that you can take anywhere (even outside!) and tweak as you progress:
Step 1: Warm up (3-4 minutes). Get your core temperature warmed up, get blood flowing, and loosen up muscles by doing the following in rapid succession:
Step 2: Work the circuit (15 minutes). Go through these exercises below as many times as you can in succession in the next 15 minutes, ideally without breaks. Although you may have to build up to that over time. The most important thing is to keep proper form for each one. Just do the best you can.
20 Body Weight Squats (see this guide for the best form)
15 Incline Push Ups (have your feet on the floor and your hands on the edge of your bed or desk)
10 One-Arm Luggage Rows (each arm, use your suitcase, carry on, or backpack as your weight)
10 Reverse Crunches (here is a guide for doing this while protecting your lower back and strengthening your core, which will help fend off the lower back problems)
And…that’s it. 20 minutes tops and you’re done. Finish up with a few minutes of stretching and deep breathing, and you’ll be set. This can make a big difference in your physical well-being even if you can only do it 2-3 times in a week. You can do this routine on the beach, in a park, in your hotel room… Once you make it part of your travel routine, you’ll find all kinds of new (and sometimes hilarious) places to take 20 minutes to care for yourself.
As always, if you need help finding the perfect vacation spot in which to do these travel exercises, I would be delighted to help you. You can get in touch with me today by clicking here. I look forward to hearing from you!