Whether you are on a family holiday or a business trip, finding the time and sometimes even the place to get in a workout on the road can be a challenge. Throw in the task of also trying to eat healthy and get a good night sleep on a different bed and travel can really take a toll on your personal health. Add in the fact that your schedule, be it work or personal commitments, may not allow you to get in the workout you desire and stress might kick in that all your hard work may be lost (not exactly true, a couple of days off will not hurt you physically, however mentally it might throw you off, even if the extra rest days may be much needed). However, all is not lost as there are multiple ways you can still get in a good workout even when you are on the road and for whatever reason are unable to get to a gym.
When you are on the road, being creative helps keep your workout fresh. Use a fully packed suitcase to do bench presses or overhead presses. Use a chair to do dips. Pop your feet up on the bed to do decline pushups. Grab a couple of hand-towels from the housekeeper cart and use them as gliders for your hands or feet for lunges or planks.
If the hotel you are staying at has its own gym and nowadays most major chains do, then at the very minimum you will have a treadmill, some floor space and up to 40lbs for dumbbells and some universal equipment. The problem is, there could be a hundred or so rooms worth of people potentially trying to use the same area, which could leave you sitting in your home daydreaming about owning your own gym. If a packed hotel gym is not an option, bring some of your own equipment and be creative in your room, at a park or wherever you may find free space.
Body Weight: If you are unable to get to the gym, fear not, just use what god gave you. Push-ups, squats, lunges, planks, burpees are just a few exercises that you can do in a limited space with no equipment and by changing the form of each of these exercises, you can target different muscle groups during your workout. Although simple in theory a body weight workout of 100 pushups, 100 squats, 100 burpees and 10 one-minute planks is a great full body workout that will make anyone tired.
Resistance Bands: The most convenient and affordable pieces of equipment that will provide you with a variety of weight resistance/tension and length for countless exercises. Curls, rows, presses, flys, squats, lunges can all be done with the addition of bands as can abduction and adduction exercises on both arms and legs.
Jump Rope: Great for a warm-up exercise or as part of your cardio workout
Foam Roller, Stick Roller or Massage Ball: Whether you prefer to use a foam roller, a stick roller, or massage balls and depending on the amount of room you have in your luggage, these will be a lifesaver on flights, car trips or pre/post workout. After sitting in cramped confines of an airplane or drivers’ seat, massaging sore and tight muscles as well as increasing blood flow through your body will help eliminate pain and soreness and make your trip more enjoyable.
There you have it, just three small things that can easily be packed into your suitcase or backpack to help maintain your fitness goals while on the road. Most people will agree that working out while away from your usual daily routine isn’t ideal as you are either swamped with work related commitments or you are just trying to get a couple days of relaxation and recovery. However if you have a few minutes in your day and you don’t have the option of hitting a gym (For those who need some assistance in finding the best place to train while on your trip, check out the “Fitness Centers Near Me” on www.wesellgyms.com), consider the using the above options to get in a quick workout while you wait for your next flight or are on a rest break and need a bit of an energy boost.