Years ago, kept your routine while travelling required a lot of commitment and dedication. I think nowadays we have good options to continue working out if we have to travel. Let´s review a few:
Hotels with gym. Unfortunately, not available for any pocket. But if you can afford it, this is one option you want to consider. Let me tell you it won´t be perfect, it will be a “new gym”. You may like it or not. You´re used to your gym and maybe you´ll miss your favourite machine. Don´t worry, it´s temporary. Get your workout done.
Local gyms. Search “gym, city” on google maps. As easy as that 🙂
If you don´t like gyms and usually workout at home. Then, what´s the problem? Don´t forget your resistance bands or TRX at home. If your room is not big enough, don´t be afraid to go outdoors. There is always a spot where to anchor your equipment.
Last, and most important. Even if you don´t exercise, you should stretch at the end of the day. Whether it´s a business or leisure trip, you shouldn´t skip your stretching routine. After a long day away from home, the best we can do is take care of our body, give some relief to our soreness muscles, getting ready to sleep… or enjoy the nightlife!
One way or another, all my trips include a lot of walking. I use these simple exercises to relief tightness and I strongly recommend you to give them a try.
1. Stand a little less than arm’s distance from a wall.
2. Step one leg forward and one leg back, keeping your feet parallel.
3. Bend your forward knee and press through your back heel.
4. Hold for 20 to 30 seconds and switch legs.
(I do this one, instead the standing stretch, because I have a lower back injury)
1. Lie on your left side on the floor with your legs extended straight away from your body. Allow your head to rest on the lower arm. Bend your right (top) knee bringing your right foot towards your right hip. Grasp your foot or ankle with your right hand. Keep your spine in neutral position.
2. Engage your abdominal muscles to stabilize the pelvis. Exhale and use your hand to gently pull yourfoot and lower leg backward and up toward your tailbone. Keep the bent knee pointing straight away from thehip joint. Hold this position for 30-45 seconds, then straighten the leg and engage the thigh muscles. Repeat the series for 2-5 repetitions; change sides and repeat with the right leg.
1. Lie on your back on the floor. Engage your abdominal muscles to stabilize your spine. Keep one leg extended as you bring the other knee to your chest. Hold it with both hands.
2. Exhale and slowly extend your leg to the ceiling by contracting the muscles on the front of the thigh. Pull your toes downwards toward your body and push your heel toward the ceiling. This will increase the stretch in your hamstrings and calf muscles. Do not allow any movement in your hips and low back during this stretch.
3. Hold this position for 15 – 30 seconds. Return to starting position and repeat with the opposite leg.
1. Lie on your back on the floor, with bent knees.
2. Cross your left leg over the right; resting your left foot on your right knee. With both hands, reach down and grab the back of the right thigh. Exhale and pull your right thigh and knee toward your chest. Try to maintain a ninety-degree bend in both knees while in this position.
3. Change legs placing the right foot on the left knee and repeat.
4. Exercise Variation: Use a chair (or bed), which will allow your hip and knee to remain at ninety-degree angles.
1. Sit on the floor with your legs extended in front of you, toes pointed toward the ceiling. Knees should be straight. Bend your left knee and place the sole of the left foot against the inside of your right thigh. Sit as tall and straight as possible keeping your head aligned with your spine. Place your hands on the top of your right thigh.
2. Exhale and bend forward from your hips, sliding your hands toward your ankle. Do not allow the back to round. Keep your head aligned with your spine. Do not lower or lift the chin. The knee should remain straight with the toes pointed toward the ceiling. This should stretch your hamstrings and calf muscles, with some stretching in your low and middle back.
3. Hold this position for 15 – 30 seconds. Relax and return to your starting position. Repeat with the opposite leg.
1. Sit on the floor with your legs extended in front of you. Point your toes towards the ceiling without bending your knees. Try to make your torso vertical to the floor and your head aligned with your spine. Place your hands on the top of your thighs.
2. Exhale as you slowly hinge forward at the hips, sliding your hands down your legs toward your ankles. Try to keep the back flat. Keep your head aligned with your spine, knees straight and toes pointed upwards toward the ceiling. This should stretch your calves and hamstrings, with some stretching in your low and middle back.
3. Hold this position for 15 – 30 seconds. Return to starting position. Repeat 3-4 times.