Simple Travel Strategies and Exercises to Stay Fit

Sep 2016
Traveling is always a pleasure no matter what the reason. But, one thing is certain, if you love to workout every day, your normal workout routine will definitely get thrown out of the window. It is rather easy to wake up at the same time, eat all the meals, workout and go to sleep. Therefore, it becomes even more important to stay fit and healthy on the road. To do that you don't need a gym, all you need are the following strategies and exercises to keep you in shape.

Make Healthy Eating Choices
While dining out, always remember to make sensible and healthy choices. In order to do that, take time to evaluate the menu. Select foods that are steamed, roasted or boiled. Avoid foods that contain fats, at all cost. If you want your food to be prepared in a way that is not on the menu, don't be afraid to request. Most chefs are happy to make the changes. Don't deny yourself the pleasure of eating out, but remember to keep your choices as healthy as possible. Else, bring your own snacks to ensure that you have those convenient foods that you will actually enjoy.

Always Stay Hydrated
Aim for 2-3 liters of water a day to stay hydrated while traveling. It not just only keeps our system running efficiently, but also helps to balance the fluids in our body and prevent feelings of hunger between the meals. The more water we drink, the more we shed the unwanted weight we add.

Learn To Exercise Efficiently While Traveling
On a vacation no one has the time to work out for long hours. So, instead work smarter, not longer. All you will need is thirty minutes a day of your precious time. In that, go for a high intensity workout plan to help your body build muscle and leave it more insulin sensitive post workout.

However, there is nothing wrong with a longer duration restorative exercise as well. Therefore, to deal with such confusion, we have sorted the best bodyweight exercises that can be done anytime and anywhere. Just do not forget to keep your favorite body cleansing wipes by your side. You'll need them more than you realize.

Calf Raises
Target: 30 Repetitions
From the standing position, slowly rise up on the toes. Keep the knees straight and heels off the floor. Hold the position briefly and then come back down.

Static Lunge
Target: 10 Repetitions
Stand with your hands on the hips. Take a long stride forward. Hold the position and slowly lower the body until the knees of the opposite leg is close to or touching the floor. Now, to go to the starting position push yourself back up and repeat with the opposite leg.

Target: 10 Repetitions
Lie with your back on the floor, arms by your side and with the knees bent at 90 degrees. Push through the heels and use your glutes to lift your hips as high as possible. Hold this position for as long as you can and then come back to the starting position.

Reverse crunch
Target: 20/30 seconds
Lie flat on the ground with your hip flexed at a 90 degree and the knees bent. Pull your knees towards your head, lifting your buttocks off the ground. If done correctly, this exercise works more on the lower abs and obliques than the regular crunch.

Target: 20/30 seconds
Lie down with your forearms on the floor, legs extended behind you and the toes raised. Keep the back straight, tighten the core, quads and the glutes. Hold the position for 30-60 seconds or as long as you can.

Push up
Target: 10 Repetitions
Position your hands shoulder width apart and brace your core. Make sure your body is in a straight line from head to toe. Bend your elbows close to the body, until your chest is close to the floor. Now, quickly push back up to return to the starting position.

Target: 15 Repetitions
From a standing position squat down and place your hand in front of you. Kick back into a push up position. Then quickly bring them forward landing in a squat position. Jump so your feet leave the ground and repeat.

Hit the Pool or go for a Walk
If swimming is your thing, then you do already know the fact that there is no better way to stay in shape than a daily swim. Make the most of the hotel pool. It not just only helps to give you the much needed energy boost, but also spur your appetite. However, if you do not want to stay within the confines of the hotel, go on a local sightseeing walk, discover a new route every day or maybe even rent a bike to cover more ground and see more of a city in a shorter time. Or, hit a nightclub and groove to the music and have a blast!

Maintain your Personal Hygiene
Your personal hygiene plays a rather important role to help you stay healthy and fit. Whether you are traveling or not, doctors always recommend washing hands with the best antibacterial soap to prevent the spread of germs. However, for the travelers there are times when this simply isn't an option. In those cases, your best bet is a sanitizer for the hands and body cleansing wipes for the rest of the body. Apart from this, do take a shower after an intense workout. Keep only the best body cleansing wipes handy to deal with the excessive sweat. Change your clothes and wash them regularly.

While traveling, it is the little things that matter the most. Stay fit and healthy following these strategies regularly. And, do not forget to share your thoughts and experiences about it with us!