When we travel, there are always temptations around to let our healthy habits slip. Between trying new foods, indulging in drinks, and being out of our usual routine, fitness is often the first thing to go. But it doesn’t have to be that way. You may not have access to a fancy gym or your usual workout equipment, but there are plenty of exercises you can do on the road that take up little to no space and require zero equipment. As a traveler or remote worker, your health and fitness don’t have to take a backseat. In this article, we’ll cover some tips and exercises you can do anywhere to stay fit and healthy while on the go.
Fit Anywhere: Exercise Tips and Workouts
Take advantage of your surroundings: Whether you’re on a beach, in a park, or up in the mountains, your surrounding can easily become your gym. Use rocks, benches, and tree limbs as props for strength training exercises – squats, calf raises, push-ups, dips, incline/decline push-ups, and more. Run or jog around scenic routes to combine cardio with a view. Don’t be afraid to get creative with your environment.
Resistance bands: A resistance band is a piece of compact equipment and easy to carry in any bag. You’ll be amazed at how many exercises you can do with one of these. Attach it to a door or tree branch to mimic cable exercises like tricep push-downs, chest flys, bicep curls, pull-aparts, and rows. Resistance bands come in different colors that have varying tension capacities depending on your goals.
HIIT Workouts: High-intensity interval workouts are perfect for travelers and remote workers alike. You don’t need much space, equipment, or time. A combination of exercises such as jumping jacks, high knees, and burpees for example will work for the cardiovascular system while building endurance. Keep up the repetitions for 20 seconds or more then rest between reps. Keep repeating this cycle for anywhere from 20-45 minutes to feel the burn.
Bodyweight exercises: These require no equipment at all and can be done anywhere. They can help to strengthen your muscles and improve your endurance. Exercises such as plank, squats, lunges, sit-ups, push-ups are great ways to include bodyweight exercises in your routine. Start with two to three sets of 10-12 reps each and slowly increase the volume.
Yoga: Yoga is a great way to stretch out tight muscles from sitting in planes or working on a computer all day. You can find a quiet space to lay down a mat or a towel, and do some yoga exercises or take classes that help you de-stress and stay focused. Yoga also helps you engage in some deep breathing to improve your respiratory health.
Staying physically active while traveling or working remotely can be a challenge, but it shouldn’t have to be so. By embracing your surroundings, using simple equipment (such as resistance bands), or doing body-weight exercises, taking time for yoga or HIIT workouts, you can stay fit while still enjoying the beauty of your environment. The best part is that you don’t need to spend hours working out, just set a target, and keep consistency with your plan. So, no more excuses – let’s get that heart rate up, endorphins flowing, and sweat rolling – wherever, whenever. Remember, a healthy lifestyle will always give you energy, strength, and focus for your travels and remote work.