I am, and I know that this will be an interruption to my regular exercise routine. But that is also something I'm excited about. It's fun to mix things up a bit. Traveling doesn't have to mean not maintaining a healthy level of fitness; rather, it can infuse freshness in an old routine.
I don't anticipate that my overnight accommodations will have fitness facilities, though a few will have a swimming pool.
It looks like I'm going to be on my own to construct something. I plan on arming myself with the following equipment: running shoes, an elastic resistance band, and swim goggles.
Let's get this party started...
THE AIRPORT: Of course during any airport layovers I can go on a brisk walk, do lunges or stretch. No using elevators or moving sidewalks, as that would be self-defeating. I'm going to be sitting for a long time on that upcoming flight, so now is the time to get moving. Maybe I'll be able to tire myself out enough to catch a nap on the plane!
THE LONG PLANE FLIGHT: There are several ways to slip in exercise. No, I won't be running up and down the aisles or leading the flight in group aerobics. But I can do some stretches to keep discomfort at bay. If I'm seated in an aisle seat, I can get up every half hour or so and walk down to the restroom (whether I need to go or not). Not a great calorie burn, but good for keeping circulation moving. But if I'm stuck or don't want to disturb those next to me, there is still plenty I can do. Of course there are neck rotations and deep breathing and twists and shoulder shrugs to be done. Isometric exercises use one body part against another to provide resistance and hence, strength building. Here are some great isometric exercises for a long plane ride:
- After sitting for many hours, it's easy for our sitting "parts" to go, uh, well... numb. Isometrics to the rescue! While sitting, simply tighten the muscles in that southern region, hold for 5 or 6 seconds, then relax. So tricky! Your little secret... no one will know!
- Isometrics can also be used to work your abs. Press palms against the thighs just above the knees. Lean forward, flexing your stomach muscles. Pressing against your hands while maintaining the tension serves to provide the resistance. Hold for a count of whatever, and repeat.
- Bicep "curls" can be accomplished by the following: with a bent arm, turn the palm of your right arm up; put your palm-facing-down left hand on top of your right. Try to lift your right arm while simultaneously pushing down with your left. You'll feel this in the bicep of your right arm, but also in the tricep of your left. A 2-for-1!
- You can also work your quad (thigh) muscles while flying. Lock your feet underneath the seat in front of you and flex your quads to lift yourself up a little. Be mindful of that guy in front of you, as he may be cranky if awakened from his nap. And it might look a little strange to the person behind you, seeing you bob up and down like that, but your legs will thank you.
BUS RIDE: All those same stretches and isometric exercises apply here. If you're on a really crowded bus, climbing skills may come in handy. With a little imagination, this can also be kind of like a moving climbing wall. And if you've got some monkey-like skills, you can challenge yourself to circumnavigate the entire bus. Let me know how that goes for you.
SHOPPING: Walk, walk, walk, walk.
EXPLORING THE LOCAL AREA: Walking or running are great options. Getting out in the early morning can afford experiences most would never have. See the farmers as they bring their produce in to sell at the markets. Smell the rich aroma of the bakeries as they prepare for the day. Talk with the shop owners out sweeping in front of their establishments. This is off-the-beaten-path
AT THE HOTEL: Should you be lucky enough to have an accommodation equipped with a fitness facility, use it! You'll be one of the few who actually does, and won't you feel good about yourself for having done so?! Many hotels have swimming pools (hence the goggles in my suitcase). You can swim a few laps, tread water, run in place, practice your handstands and backflips (you know you want to)... you get the picture. The gentle resistance of the water feels good and will leave you invigorated.
But what if there are no fitness facilities where you're staying? I am bringing along an elastic resistance band, and there are a ton of exercises you can do with one of these wonders... biceps curls, overhead presses, triceps kick-backs, squats, bent over rows, upright rows, forward raises, lateral raises, sword draws, bent over rear delt flies, overhead triceps extensions. If you're: a) confused at what these are, or b) otherwise intrigued, have a look at this website for diagrams and further instruction. They used resistance tubing with handles on the end, but I deemed that too bulky for my already full suitcase and am just bringing an elastic band, like the one in the picture at the beginning of this post.
What's that you say? You're not bringing a band? No problem. To quote fitness guru Jillian Michaels, "Body weight exercises are where it's at, baby!" Surely one could be kept busy with jumping jacks, pushups, jumping lunges, handstand pushups, planks, side planks, skaters, mountain climbers, cross punches while in a squat, wall sits, triceps dips on a chair, stepping up on a chair, burpees, rock star jumps, reverse lunge knee-ups. Here are a ton of examples. Too many, maybe.
Or you could just call it a yoga day, and lay in the sun in corpse pose. Sounds pretty good, too.
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