Getting regular exercise while traveling is challenging. You’re away from home, your gym, and your normal routine, so it can be easy to let your fitness slide.
Even if you have a strict fitness program at a gym or at home, it’s a challenge to keep it up when you’re away. Exercise while traveling isn’t always easy to fit into your schedule and taking travel exercise equipment can be difficult if you’re limited on luggage space. Fortunately, there are ways to fit in your fitness no matter where you are. There are some exercises you can do with no equipment, just using your body weight, and others that require minimal exercise equipment. Read on to learn more!
Work Out in Your Hotel Room With No Travel Excercise Equipment
You really don’t need a gym or expensive travel exercise equipment to get a good workout away from home. You’ll usually spend a bit of time in your hotel room when traveling, so why not make 15-20 minutes of time to exercise before breakfast? Even the smallest of hotel rooms should have enough floor space to do simple body weight exercises, such as:
Tricep dips
This is an easy exercise to do that only requires a stable chair or bench. Here’s how to do tricep dips:
• First, sit on the edge, gripping a chair or bench beside your hips.
• Then extend your legs out with your feet hip-width apart and your heels on the floor.
• Lift your body by pressing your palms down and move your body forward so your body clears the edge of your seat.
• Finally, lower yourself until your elbows are between 45 and 90 degrees and then raise.
• Repeat as many times as you can.
Lunges
Lunges are great for working the hamstrings, calves, quadriceps, and inner thighs. They’re also a great option when you’re on-the-go because it requires minimal space. About three sets on each side is enough to get you limbered up for the day. Here’s a quick overview on how to do lunges:
• Stand with your feet apart at hip width.
• Take a step forward about three lengths of your foot with your right leg, shifting your weight forward so your heel hits the ground first.
• Lower your body until your right shin is vertical and your thigh is parallel with the ground, all the while keeping your back straight.
• Push your body up using your heel.
• Repeat for 30 seconds before switching to your other leg.
Bodyweight Squats
Bodyweight squats require no exercise equipment and can work your legs and glutes in a very small floor space. They’re also simple to master since it’s basically sitting and standing repeatedly.
• Stand with your feet shoulder-width apart and turned out slightly and your hands flat on the back of your head.
• Lower your body until your thighs are parallel to the ground
• Pause briefly and push back to your starting position using your leg muscles and glutes.
• Repeat according to your time constraints and fitness level
Push-ups
There are a variety of ways to do push-ups, depending on your strength and fitness. Again this exercise requires no equipment and very little space, so it’s ideal as a travel exercise. There’s the classic pushup with your hands shoulder-width apart and your toes on the floor, or if your fitness level is lower, your knees on the floor. You can also do an incline push-up using a chair, bed or desk, adjusting your angle according to your strength. Just remember to always keep your back and legs in a straight line to maximize the effect on your core muscles.
Find a Local Playground
If you prefer to get out of your hotel room and exercise outdoors, playgrounds are an ideal environment for a workout. Wherever you’re staying, you’re sure to be able to find a local playground. You can use benches for tricep dips, put your feet on the swings for inclined pushups and use the bars for pull-ups. With a bit of imagination, there are endless possibilities.
Travel Exercise Equipment That Fits in Your Hand Luggage
There are a few types of exercise equipment that are easy to take with you, no matter how light you are traveling. But first, always remember to pack your sneakers and some athletic wear. If there’s a pool in your hotel, that’s an excellent way to keep fit, so make sure you pack your swimsuit. A few extras you can pack in a small space include:
• An exercise ball (just don’t forget the pump!)
• Some ab wheels come apart to make them easy to take with you
• Ankle or wrist weights
• Inflatable portable kettle weights can be filled from the tap in your hotel room and take up almost no space at all
• Resistance bands can be attached almost anywhere and can take the place of weights in your workout
In a pinch, you can always use your suitcase for doing a few exercises such as one-arm luggage rows.
Extra Tips to Keep on Top of Your Travel Excercise Routine
As you can see, there are plenty of ways to keep on top of your fitness when you travel, and you don’t have to buy expensive travel exercise equipment. To help you keep on track here are a few final pointers:
• Treat your exercise time as non-negotiable, much like brushing your teeth or taking a shower.
• Schedule time for your exercise routine.
• Watch what you eat. We all tend to eat more ‘junk foods’ while we’re away from home, and having some treats is fine. Try to choose healthier options, like fruits and veggies, whenever you can.
• Vary your routine so you don’t get bored of the same workouts.
Above all, make sure you have fun!
