Taking Fitness on the Road
By: Source: AARP.org Date Posted: 2003-06-09 14:23:00-04:00
Travel can be fun and exciting. But it also can disrupt your daily routine, including your time for physical activity. Whether you're traveling for business or pleasure, you don't have to leave fitness behind.
Fitting fitness into your travel plans is easier than you think. With a little effort, you can work around the jet lag and busy schedules to squeeze in some regular physical activity. And you'll feel better for it, especially if being away from home means you're under stress or not eating and sleeping well. You'll have more energy to see the sites, impress your clients, or just enjoy your vacation with more gusto.
Plan Ahead
Start planning before you leave. Call the hotel or place you'll be staying to see if there's a pool, health club, or exercise room. If not, ask if there's a health club or fitness center nearby. Some hotels offer guest passes to clubs in the area. You also might be able to buy a day pass.
Always pack a swimsuit and walking or running shoes. You also can bring a "portable gym" by packing:
- An exercise video (find out if there's a VCR or DVD player in your room when you ask about the pool and health club)
- A resistance band or tube
- A jump rope
Getting There
If you have a long trip, you might want to start moving before you arrive. Here's how:
- Use your feet more instead of taking the moving walkways, escalators, elevators, and motorized carts on your way to the gate. Walk around the airport, or train or bus station while waiting to leave
- If you're on a plane, train, or bus, get up and stretch your legs at least every hour and a half by walking up and down the aisle when you can
- When seated, point and flex your feet, rotate them around in both directions, and do little seated leg lifts - hold a leg out straight with toes pointing up and raise it gently two or three inches; switch legs.
- Stop at a park or rest stop every hour or two and take a brisk walk if you're driving
Once You Arrive
Once you reach your home away from home, scope out the surroundings. Walking around the hotel or facility when you first arrive is a good way to unwind, get some exercise, and figure out where everything is.
See if there's a park where you can walk or jog. Maybe there are walking trails around the building or complex. A nearby mall offers a good place to walk if it's raining or very hot or cold outside.
If you're on business and going to be stuck in meetings all day, try climbing stairs or walking around the inside or outside of the building during coffee and lunch breaks. Not only will you feel recharged, you'll be able to avoid those high-calorie snacks and treats.
If there's no health club in sight or you like to work out alone, turn your room into a mini gym! Your jump rope and resistance band or tube can provide a super cardio and strength-training workout.
If you need some motivation, see if there's an exercise program on television that you can follow along with. Your chances of finding one are better if there's cable or satellite TV.
Or why not crank up the radio and do some exercises that don't require anything but your body - dance moves, pushups, sit-ups, leg lifts, jumping jacks, squats, and marching in place. If you do yoga or Pilates at home, also practice when you're away.
Eating Right Matters Too
It's important to stay active when you're away from home. But don't forget to eat right, too.
Business trips and vacations offer the perfect excuse to overeat or make poor food choices - you're on holiday, you'll go back to a healthy diet when you get home - you get the picture. You also can count on restaurants, airports, and airplanes to serve up large helpings of high-fat, high-calorie foods that are low in nutrients.
Choose salads and broiled or baked food over fried. When you can, pack healthy snacks or try to pick some up along the way. Carrot sticks, nuts, fresh fruit, and whole-grain crackers will keep you from stuffing yourself at the next all-you-can eat buffet.
Taking care of yourself when you're on the road will make your trips more pleasant. And you'll feel better when you get home.
AARP Resources
Eating Right When Eating On The Run
Don't leave your healthy eating habits at home when you're traveling. You can eat well when you're eating out.
Fitness Getaways Lure Health-Conscious Baby Boomers
A sure way to work exercise into your travel is to plan a fitness getaway. More Baby Boomers are choosing active vacations for fun and fitness.
Healthy Snacking
Learn how to dodge the frosted donuts and beer nuts and eat healthy snacks when you're on the road.
Additional Resources
Yoga For Travelers
Practice the poses shown on this site to work out the kinks after a long flight or drive.
Ten-Minute Vacation Workout
Give yourself a full-body workout in 10 minutes without leaving your hotel room.
Strength Training Without Weights
Taking these resistance tube exercises on the road will let you strength train without weights.
Books
Find these books online at Borders.
Fitness For Travelers: The Ultimate Workout Guide for the Road, Suzanne Schlosberg, Houghton Mifflin Company, 2002.
How To Stay Healthy and Fit on the Road: The Ultimate Health Guide for Road Warriors, Joanne V. Lichten, Nutrifit Publishing, 2001.
Vagabond Fitness: A Field Manual For Travelers, Hank Schacte, Orca Book Publishers, 1997.
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