Are you among the 86 percent of people who are planning to travel this holiday season? If so, it’s time to start thinking about your on-the-road fitness routine. It can be difficult to stay motivated when you’re away from home, but really, all it takes is a little more effort.
“Keep your workout routine tight and indulge in moderation,” advises Jenny Scott, top certified personal trainer for the National Academy of Sports Medicine. “Traveling is not a license to go crazy!”
Scott’s number-one trick to staying in shape when you travel is planning ahead. Make use of the hotel’s concierge, pack the right workout essentials and find inspiration in the small things.
Here are her top five pieces of advice:
Call ahead to your hotel and make sure they have a gym. Ask what kind of equipment they have. If there isn’t a gym on the property, ask where the closest fitness club is and call the club for details about guest passes. Your hotel may even provide transportation if the gym is close enough. Also, ask the hotel if refrigerators are available, so you can plan on bringing healthy food.
Bring a set of exercise bands. You can buy them at a sporting goods store and easily pack them in your luggage. Exercise bands can be used for upper and lower body moves, as well as to help stretch out after a long flight.
Make time to walk or work out each day that you are away. It doesn’t have to be as lengthy as your regular workouts at home, but be sure to schedule it in. Get up an hour early or change clothes and hit the gym after you finish the day.
Bring extra clothes! But being unprepared isn’t an excuse for not working out. You are not traveling to the moon, so if you forget something like shoes, good socks or a sports bra, there is usually a store nearby where you can buy those items. Check with the concierge.
Bring along your favorite fitness magazine. Or pick one up at the airport for inspiration. Most have a plethora of “at home” workouts and moves you can do in your hotel room or in a hotel gym, so you don’t waste your time trying to figure out what to do when you are there.
Unfortunately, flight delays may be a reality for some of us. If you find yourself stuck in an airport, make the most of it by taking a brisk walk around your terminal. Find a quiet place to stretch or do simple bodyweight exercises. Women’s Health Magazine published an easy-to-follow circuit that you can also run through in your hotel room:
- 100 jumping jacks (or four sets of 25)
- 30 to 60 seconds of push-ups
- 30 to 60 seconds holding a plank
- 30 to 60 seconds of lunges, per leg
- 30 to 60 seconds of burpees
Of course, there’s no better motivator than music. A tailored playlist may be just the thing you need to bring you out of the holi-daze. I love Spotify for its curated playlists, which are handpicked by experts. Here are a few to get you started:
- Running High Tempo > 140 BPM
- Cycling Music
Happy and healthy travels!