7 Movements to Stay Fit on Vacation

by | Jul 22, 2017 | Be Active, Building Healthy Habits, Self Care | 2 comments

It takes creative strategies to stay fit on vacation. To begin with, we are creatures of habit. For example, we have a regular routine (wake up, eat meals, work out, go to sleep at the same times). With this in mind, most of us occasionally leave the comfort of our normal routines.

When we travel, however, nothing is normal. In fact, many of us take vacations resigned to thinking we will gain weight and lose some of our fitness level. At the same time, we don’t do anything to disprove that thought. In reality, thinking exercise is something that has to be confined to the four walls of a gym, makes this a self-fulfilling prophecy. 

On the contrary, you don’t need a fitness class or a gym to continue your routine on the road. With this in mind, you don’t even have to pack a single fitness tool. Significantly, you can get a great workout with simple bodyweight exercises. Certainly, if you’ve been working out with equipment, you may not increase your fitness level while you’re away. On the other hand, you certainly can maintain until you return home.

 

 

7 Movements: A Workout You Can Do Anywhere

To begin with, when you’re away, it’s not likely that you’ll be able to (or even want to) keep up your full workout regimen. As a result, don’t set rigid expectations for yourself; aim for even half of what you normally do as a good goal.

Squat

  • This can be done free standing or against a wall. Stand with your feet shoulder-width apart.
  • Place your hands on your hips or together at your heart.
  • Lower your body as far as you comfortably can by pushing your hips back and bending your knees.
  • Pause, and slowly push yourself back to stand.
  • Repeat 10 times, rest, and repeat.

Plie Squat

Plie Squat

  • Stand with your legs wider than your hips, toes turned out; place your hands on your hips.
  • Push your hips back and lower your body until your thighs are parallel to the floor.
  • Pause for 4 seconds and slowly push yourself back to stand.
  • Repeat 10 times, rest, and repeat.

Hip Hinge

Hip Hinge

  • Stand on one leg, your knee bent slightly
  • Bend at your hips and lower your torso until it’s as parallel to the floor as possible.
  • Keep your leg in line with your body as you bend your torso forward.
  • Return to standing.
  • Repeat 10 times, then repeat on your other leg.

Reverse Lunge

Reverse Lunge

  • Stand with your feet hip-width apart and your hands on your hips
  • Step back with one leg and slowly lower your body until the back knee is bent about 90 degrees
  • Hold the position for 4 seconds, then stand up, bringing your back foot together with the front.
  • Repeat 10 times, then repeat on your other leg.

Seated Rotation

Seated Rotation

  • Sit on the floor with your legs in front of you, knees bent, and heels on the floor; lean back at a 45-degree angle and extend your arms straight in front of your chest, palms together. Slowly rotate your torso to the right, pause, then rotate to the left.
  • Repeat 10 times.

Plank

Plank

  • Lie on your stomach
  • Supporting yourself on your hands, and raise your body in a straight line from your head to your heels.
  • Keep your arms straight, core (abdomen) engaged, and head neutral
  • Hold the position for 30 seconds, then lower to the floor.
  • Repeat 2 to 4 times

Side Plank

  • Start in a plank position with your body in a straight line from your head to your heels.
  • Rotate your torso to the right, and shift your weight onto your left elbow,
  • Raise your right arm toward the ceiling so that your body forms a T.
  • Pause for 4 seconds, then return to the starting position and repeat on the other side.
  • Hold the position for 30 seconds, then lower to the floor.
  • Repeat 2 to 4 times on each side.

 

 

Take Credit for Your Effort

To put it differently, don’t let two weeks of relaxing and unwinding derail the work you do all year. That is to say, it’s challenging to take time to work out while away from home, but it’s not impossible.

 

Audacious-Aging.NYC

In-Home Personal Training in Manhattan

My name is Jacqueline Gikow. I’ve worked as a personal trainer for a while. I understand bodies, and how to support people who may not like working out. Specifically, I make it easy for you move from a reluctant to willing exerciser.

Every week I publish an article about health (getting active and fit), or wellness (enriching your life).

Contact me, through Audacious-Aging.NYC®, to learn more, or work with me.

 

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