Traveling can do a number on your workout routine. You may have perfected your exercise schedule at home but hit the road for a few days of business travel or an unexpected trip out of town, and your carefully-crafted regimen could easily swirl away from you.
However, it doesn’t have to. Some workout methods actually fit right in with the ups-and-downs of traveling.
Airports are not for sitting: If your travel itinerary starts with a flight, slip on your most comfortable shoes and take advantage of those long airport concourses. Why sit and wait for a flight when you’ll just have to sit down again when you board the plane? Use your extra time before or between flights to log some mileage in the vicinity of your departure gate.
Working out in small spaces: If you don’t have access to a gym, you’ll need to shift to exercises you can do in a compact space, like your hotel room.
Using the edge of the bed or a sturdy chair for balance, you can perform bodyweight exercises like triceps dips, left lifts and incline pushups, according to the Livestrong Foundation. They even put together a series of 15 fitness moves for a full-body workout in a small space. Break up resistance work by running in place for a minute between exercises to add cardio.
Embrace the HIIT: If you’re pressed for time, hop on the latest trend: high-intensity interval training (HIIT). This quick series of concentrated exercises like pushups, squats, planks and jumping jacks can be done in the space of a small bedroom with little to no equipment, Harvard Health explains. And it’s perfect for people who don’t have time to squeeze in their regular workout session. By compacting a string of exercises into an intense session, you can whittle a 30-minute workout down to just 10 minutes or less.
Don’t forget to refuel: Once you’ve squeezed in your workout, don’t let a tight travel schedule keep you from getting the nutrients your body needs. Packing something as simple as a BodyKey™ by Nutrilite™ meal replacement shake mix or a BodyKey™ bars will help keep you fueled.
With a little creative thinking, fitness can be a regular part of any travel day.