The novelty of travel wears off fast when you do enough of it. The first few trips might feel like an adventure, but when you travel regularly for work — or other reasons — chances are it’s the stability of a routine you crave more than anything.
As long as you have enough room to lie down on the floor, you have enough room to do the superman. This move is excellent for strengthening your lower back and glutes.
The move: Lie on your stomach on the floor, with your arms stretched out in front of you and your legs behind. Lift all of your limbs at the same time and hold for 5 to 10 seconds. Repeat for 5 to 10 reps.
Another floor-based move, the plank is even easier than the superman. Excellent for building core strength and improving your posture, you’ll feel it when you’re sitting nice and tall in all those business meetings.
The move: Lie on your stomach and prop up your body by placing your elbows directly below your shoulder. Your ankles to your neck should be a straight line. Engage your core, and breathe normally. Hold for 30 to 60 seconds.
If you’re staying in a hotel, you might as well make use of the equipment you have on hand; namely, the bed. Slightly easier than a regular push up, a bed push up is still great for your whole body but especially your core, shoulders, and arms.
The move: Stand facing the bed and put your hands shoulder-width apart on the edge of it. Walk your feet out backward until you’re supporting yourself at a 45-degree angle. Lower yourself as if you were doing a regular push up, and then push yourself back up. Repeat 5 to 10 reps.
Want to switch things up? Try the glute bridge — with your feet on the bed — which strengthens your posterior and is excellent for people who spend a lot of time sitting.
The move: Lie on the floor on your back and put your feet on the edge of the bed. Lift your hips upwards until your knees to your neck creates one straight line. Repeat 5 to 10 reps.
If you’re looking for a more serious muscle burn but fear a full burpee might knock down the decorative vase in your hotel room, then a half burpee (also called a frogger) might be best.
The move: Get in a plank position, but with your arms fully extended below your shoulders. Jump your feet forward so they’re next to, but outside, your hands (you should look like a crouching frog) and then jump them back into a plank position. Repeat 5 to 10 times.
All of these moves, as well as the number of reps you do, can be modified somewhat to fit the space and time constraints you’re working with when you travel. Don’t hesitate to take it easy if you’ve strained anything while traveling, and consider packing a massage tool to treat any pesky problem areas.
Additionally, a good travel cushion goes a long way toward preventing travel injury and allowing you to continue your workout routine despite being on the road. Whatever you do: Establishing and sticking to a routine can make traveling a whole lot healthier, and less stressful.
For other exercises you can do in tight spaces, check out these seven stretches and to stay in the know about the latest wellness news, follow The Back Store on Instagram.
Frequent Travel Can Make it Challenging to Stay Healthy
A packed travel schedule and its routine-inhibiting nature can have negative impacts on your health. It’s trickier to pre-plan healthy meals, sleep quality is often compromised — not to mention, finding the time, space, or energy to exercise regularly can feel next to impossible. That’s why it can help to set aside some time and develop strategies to maintain a fitness routine while on the go — you’ll be healthier and happier in the short and long term for it. If you’re looking for some simple exercise while you’re traveling, here are six you can try without even leaving your hotel room. They’re perfect for when you’re in a pinch for time — and they just might prevent a pinched back from all the stress and strain of traveling!Superman
As long as you have enough room to lie down on the floor, you have enough room to do the superman. This move is excellent for strengthening your lower back and glutes.
The move: Lie on your stomach on the floor, with your arms stretched out in front of you and your legs behind. Lift all of your limbs at the same time and hold for 5 to 10 seconds. Repeat for 5 to 10 reps.
Plank
Another floor-based move, the plank is even easier than the superman. Excellent for building core strength and improving your posture, you’ll feel it when you’re sitting nice and tall in all those business meetings.
The move: Lie on your stomach and prop up your body by placing your elbows directly below your shoulder. Your ankles to your neck should be a straight line. Engage your core, and breathe normally. Hold for 30 to 60 seconds.
Bed Push Up
If you’re staying in a hotel, you might as well make use of the equipment you have on hand; namely, the bed. Slightly easier than a regular push up, a bed push up is still great for your whole body but especially your core, shoulders, and arms.
The move: Stand facing the bed and put your hands shoulder-width apart on the edge of it. Walk your feet out backward until you’re supporting yourself at a 45-degree angle. Lower yourself as if you were doing a regular push up, and then push yourself back up. Repeat 5 to 10 reps.
Glute Bridge
Want to switch things up? Try the glute bridge — with your feet on the bed — which strengthens your posterior and is excellent for people who spend a lot of time sitting.
The move: Lie on the floor on your back and put your feet on the edge of the bed. Lift your hips upwards until your knees to your neck creates one straight line. Repeat 5 to 10 reps.
Half Burpees
If you’re looking for a more serious muscle burn but fear a full burpee might knock down the decorative vase in your hotel room, then a half burpee (also called a frogger) might be best.
The move: Get in a plank position, but with your arms fully extended below your shoulders. Jump your feet forward so they’re next to, but outside, your hands (you should look like a crouching frog) and then jump them back into a plank position. Repeat 5 to 10 times.
All of these moves, as well as the number of reps you do, can be modified somewhat to fit the space and time constraints you’re working with when you travel. Don’t hesitate to take it easy if you’ve strained anything while traveling, and consider packing a massage tool to treat any pesky problem areas.
Additionally, a good travel cushion goes a long way toward preventing travel injury and allowing you to continue your workout routine despite being on the road. Whatever you do: Establishing and sticking to a routine can make traveling a whole lot healthier, and less stressful.
For other exercises you can do in tight spaces, check out these seven stretches and to stay in the know about the latest wellness news, follow The Back Store on Instagram.