June 16, 2024

How to Stay Fit when Traveling by Sarah Johnson

Exercising on the go can be difficult: you’re in an unfamiliar place, the equipment you’d usually use isn’t available and the time constraints can all interfere with your best intentions of fitting a workout in.

These 5 exercises can be done in a hotel room (or guest bedroom) and require no additional equipment. Always seek medical clearance before beginning exercise. Perform exercises at own risk.

Repeat the workout 2-3 times to get in a quick fix while traveling!

1. Bed Pushups: Place your hands on the edge of the bed, a little wider than shoulder-width, and your feet on the floor. Keeping your back straight and core engaged, slowly lower your chest toward the bed, bending your elbows out to the sides. Push yourself back up to the starting position.

2. Wall Sits: Find wall space clear of objects. Place your back against the wall, and your feet on the floor, shoulder-width apart. Slide your back down the wall, and walk your feet away until your knees are over your ankles (no lower than a 90 degree bend at the waist). Hold, keeping your toes loose and leg muscles contracted, for up to one minute.

3. Jumping Jacks: Cardio break! Perform jumping jacks for one minute continuously.

4. Towel Twists: Grab the bath towel with one hand at each end, lengthwise. Sit on the floor, knees bent, feet down. Extend your arms forward, at chest height. Tilt back slightly, keeping your core engaged. Slowly rotate toward your right, bringing your hand towards the floor. Exhale and return to the center and twist toward the left, alternating sides.

5. Burpees: Cardio break! (Make sure there is enough room on the floor to safely perform) Place hands on the floor, shoulder-width apart. Jump or step back with both feet, until you are in a pushup position. Quickly jump or step forward, towards hands, then reach both arms up towards the ceiling (add one more jump up for an extra challenge!)

Follow Sarah on Twitter via @SarahJChicago

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