The gifts are wrapped, the bags are packed and long airport lines, crowded restaurants and chaotic family gatherings are just ahead. It’s holiday travel time. Is your body ready? Along with fun-filled days, you’ll likely experience diet temptations, sleep disruptions and stressful moments while you’re on the road. While it’s tempting to let loose, splurge and just go with the flow, there’s one part of your normal daily routine that shouldn’t be abandoned: exercise.
Squeezing in workouts on vacation may seem like a lofty goal, but it can be done. And the benefits – including relieving stress, lifting mood and improving sleep, to name a few – are exactly what you need when you’re off schedule and away from home. Here are six ways to make it happen.
1. Make a plan and stick to it.
Before leaving town, map out your workout plan for the days you will be gone, including a day off (if you plan it, you won’t feel as guilty). Wake up 30 minutes before everyone else and do your workout first thing in the morning. This way, you’ll be energized, the idea of exercise won’t be stuck in your mind and your plans won’t be disrupted.
2. Get a travel pass
If you belong to a gym, ask if they have a travel pass you can use or if they’re affiliated with any other clubs. Also,if you’re staying at a hotel, find out if they have any deals with local gyms. Many hotels offer free or reduced-price guest passes with gyms in the areas. Trying a different gym also gives you the opportunity to have fun with a new fitness class, yoga or new equipment.
3. Hit the hotel fitness room
When checking into your hotel, ask if a fitness room is available, and, if so, head down for a pre-breakfast workout each day you’re there. Hop on the treadmill for a run or walk, and use the machines and free weights if available, even if this isn’t your typical workout.
4. Pack a band
Some hotels or the homes of family or friends you’re staying with won’t have equipment available. Packing a small workout band takes up no space, and you won’t need a lot of room to exercise. Plan a workout that includes using the band for squats, bicep curls, shoulder presses, side and front lateral raises and kickbacks, then add in some lunges, pushups, situps and planks. You’ll be surprised how 3 sets of each exercise will give you a great full body workout.
5. Squeeze in some cardio
No cardio equipment available? No problem. Plan a tabata-type workout for your cardio exercise. You can download one on your phone or use mine below:
4-Minute Tabata:
(As fast as you can)
20 seconds jumping jacks (10 sec rest)
20 seconds run in place (10 sec rest)
20 seconds jump rope
20 seconds run in place (10 sec rest)
20 seconds jump squats (10 sec rest)
20 seconds run in place (10 sec rest)
20 seconds burpees (10 sec rest)
20 seconds run in place (10 sec rest)
Rest 30 seconds and repeat one more time
6. Exercise at the airport
Getting to the airport early is a must these days. You might also have extra time if your flight is delayed. Instead of sitting around waiting at the gate, do some stretching (head to a corner if you don’t want to stand out), then take a brisk walk around the terminal and stretch some more when you come back.
Nutrition tips to remember:
Don’t give up your healthy eating plan just because you are out of town! Keep hydrated, pack healthy snacks to eat throughout the day and continue to take your daily supplements (this is sometimes easily forgotten).