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How to stay fit while travelling
Step 1: Plan ahead!
Step 2: Keep Hydrated
Dehydration is a common problem during travel
due to climate changes, high altitudes and accessibility.
Think like a camel and buy a super size bottle before you
depart to keep on hand. Water will keep you energized and
prevent cramping whether you’re stuck in an airplane,
train or car seat.
Step 3: Healthy travel snacks –
samples on table
Avoid unhealthy high fat foods on airplanes
and at business meetings by carrying a couple of your favorite
types of simple healthy snacks
- 1-2 handfuls of mixed nuts and / or dried
fruit
- Low Carb Crunch bars (or other protein
bar supplements)– Peanut butter, chocolate and chocolate
chip.
- Fruit – if flying internationally
you’ll need to finish before entering country.
- Celery or celery with almond butter
Step 4: Cardio
Jumping Jacks: This childhood favorite is
a great way to get your blood flowing and your energy levels
up for the day. One set of 25-50 jumping jacks will get your
day started faster than any cup of coffee and will also tone
your shoulders, arms, abs and legs!
Jump Rope: Grab one of these and throw it
in your bag – you’ll be whisked back to your childhood.
Jumping rope for five minutes will get you heart rate up and
get you ready for any activity.
Jogging: Plan a tour of the new city you're
visiting with a short jog (10-20minutes) around the block
once you arrive. You might even find a better place to eat
other than your hotel. Extend your Jog into a long run, if
time and weather permit.
Walk the terminals: Stuck at an airport
delay? Waiting for your train or bus to leave? Don’t
just sit and read a magazine, get up and walk around. No need
to run around the terminal, just get up, walk and explore,
and keep yourself moving.
Rentals: Rent a bike or pair of rollerblades
and go sightseeing. If you have a partner, rent a double-bike
and peddle away – it’ll make your trip that much
more fun.
Stair Climbing: This is the easiest way
to get in some activity. Every hotel has stairs – so
walk past the elevator straight to the stairwell. Plan a 10-20
minute workout climbing the stairs. Don't feel embarrassed
-- most people will admire your efforts.
Go dancing: If time and energy permit, find
the local hot spot where you are and show ‘em your stuff.
Dance the night away and get to know the local culture!
Step 5: Strength Training
Hotel Room Workout: Simple, Realistic and
with no equipment!
- Warm-up – 1 minute walking or
jogging on the spot, jump rope or 50 jumping jacks
- Push-ups – incline using chair,
knee push-ups, full push-ups (chest, arms, shoulders, Back)
- Back Extensions – Lower back and
abdominal stretch
- crunch, Reverse crunch - abdominals
- Squats (quads, hamstrings, Glutes and
calves)
- Step-up on chair – Quads, Glutes
- Dips – Triceps
Add easy to carry equipment
- Exercise bands
- Ankle weights – add for more resistance
Now you have worked all major muscle groups
and energized your body for the rest of the day.
Step 6: Flexibility
After sitting on the plan, train or automobile
do the simple and easy to do Full body stretches.
- Shoulder rolls
- Toe touches
Step 7: Stay On Track
Remember, you don’t need a gym to
keep in shape. Make the effort, plan ahead and drink plenty
of water while you travel.
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