We’ve been working hard to build this workout routine, then all of a sudden it’s time to travel. Traveling can be anything but routine, you’re probably keeping a different schedule, doing things you’re not typically doing and if you’re anything like me, eating too much. When I travel, I lower, but never remove my expectations, my goal is to maintain and control the slide as much as possible. Below includes some ideas as well as my recent experience traveling and maintaining a light workout program.
See What’s Available
Staying on top of an exercise routine is difficult. One of the things I like most about running is that you can do it almost anywhere. Before you travel, you’ll have to see what’s available for you to use. If you’re part of a national gym chain, see what’s available where you’re going. You may be able to go to a local branch of that gym and find all the same amenities you’re used to. If you’re staying at a hotel or even on a cruise, there’s a good chance there is a limited fitness center available, look online to get an idea of the equipment available. If you don’t have either of those options, can you at least get out and run? Maybe you can drive somewhere near by to find a nicer running trail or use it as an opportunity to explore the community? If it’s too hot, too cold, too dangerous and you’re stuck inside without a fitness center, there are still options. Bring your resistance bands or find some equipment free work that you can do in a small space near your bed. Darebee is an excellent resource for low/no equipment workouts, many of which can be done in a small space if needed, explore their site for a lot of different resources from guides to challenges, long programs to short workouts.
Make a Plan
Set up a plan for the work you want to do. Personally, I like to fit in something small each morning and evening. This can include walking, running, swimming, strength training, even cycling if you’re some place with rental or tour options.
Do Your Best
Push yourself to get out and do the work like you do at home, but understand your goal should be to maintain, not make gains while you’re traveling. If you get out and do something, you’re probably doing better than a vast majority of travelers and deserve credit for keeping on it.
Don’t Underestimate Travel Stress
Travelling isn’t easy, you’re likely spending a lot of time at an airport, sitting on a plane and getting organized in a new town. You’re also likely keeping a busy schedule for the reason you’re traveling, it might be for work, to see family or even leisure, regardless, it’s busy and stressful. You’ll also be sleeping in a strange place which means your recovery isn’t necessarily what you’re used to.
My Recent Example
I am currently traveling for work; I left Monday morning and returning first thing Friday morning. I’m in the Chicago area in the middle of January, running outside on ice is not something I want to do. I am in a hotel with a decently stocked fitness center that I have taken advantage of. Every evening I got on the treadmill. I don’t like running on treadmills since they often slip and make my heart skip for a minute. Instead, I pushed myself to do 20 minutes at 3 MPH at a 10% incline, something I’ve been trying to do once a week at home. Tuesday, Wednesday and Thursday mornings I took advantage of the dumbbell sets. I adjusted my strength training to keep the machines on Monday morning (at home before I left) and Friday afternoon (at home after I return) and fit the dumbbell workouts during the week. I also thought this was a good opportunity to try some different curls, something I realized was missing from my routine. I am happy to say that so far this week I’ve been perfect on completion of my workouts.
Travel Hacks
When you’re travelling, you may want to take advantage of a few opportunities to fit in a bit of micro exercise. Avoid the moving walkways or even trams if there’s an easy alternative. Chances are you’re going to hurry up to get to the gate or baggage claim only to wait. I’ve also done some extra walking around the airport to get steps in. To make sure you get credit, you may want to make sure you’re not pulling your roller bag with your watch arm. When you’re parking somewhere, just grab a parking spot, it’ll give you the opportunity to get out and stretch your legs a bit more, of course this also works at home. If you’re in a small hotel, can you take the stairs? I’m often at 2-3 story hotels, normally on the top floor. If I have my bags, I’ll take the elevator, but for most other trips in and out, I will use the stairs. If you’re on a cruise, you don’t have to use the stairs every time, but I’d challenge you to use them occasionally. I even used them as a workout every day I was on my last cruise, starting on my deck and going all the way down, all the way up and down back to my deck. Look to fit in the little things to help offset the extra sitting and/or eating you might be doing while you travel.
Summary
Establishing a workout routine is not easy, you’ve been working very hard to get into a good rhythm, then you need to travel. It’s important to understand that this will change things, but it doesn’t have to stop things. You can stay active while you’re traveling and prevent yourself from sliding and feeling like you need to start over when you return to real life.