Travel Fitness
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Travel, whether it is for business or pleasure, can be very disruptive to your regular routines of eating, sleeping and exercise. But if you have a strategy for staying fit -- no matter where you are -- you can cope with the down side of travel and make the most of your trip. The following are some important tips for healthy traveling that will improve your chances of sticking to an exercise program and taking care of yourself while away from home:

• If you will be staying at a hotel -- ask these questions before you arrive or when you check in:

  Do you have a fitness center at the hotel or is there a commercial fitness center affiliated with the hotel?

  What are the fitness center's hours?

  Where is it located?

  What are the procedures to using it?

  What type of equipment is available?

  Is the fitness center staffed?

  Does the hotel have a mapped walking/jogging route? If yes, what is the mileage?

  What other fitness options does the hotel offer? Find out if there is a pool, aerobics class, in-room VCR with exercise videos, etc.

• If your hotel does not have fitness facilities available -- find out if area health clubs allow non-members to work out for a daily fee.

• If you are faced with a long airplane flight -- take a few minutes every hour to perform a series of stretches.

  Head Roll -- Roll your head very slowly from side to side, never in a complete circle.

  Pectoral Stretch -- Grasp your hands behind your neck and press your elbows back as far as you can. Hold pose for 30 seconds, then relax. Repeat.

  Shoulder Roll -- Slowly roll your shoulders forward five times in a circular motion. Then roll your shoulders backward five times with the same circular motion.

  Knee Kiss -- Pull one leg to your chest, grasp with both hands, and hold for a count of five. Repeat with opposite leg.

  Leg/Foot Stretch -- Make sure your seat is in the upright position. Take your shoes off and place a cushion behind you at your lower back. Place your hands on your knees and press down firmly. Flex your feet so your heels are on the floor and your toes are raised, then quickly switch so that your toes are on the floor and your heels are raised. Do eight times.

• Obtain a strength/toning workout on the road without muscular fitness equipment -- There are a number of exercises you can perform right in your hotel room. They include push-ups, modified push-ups (knees are bent), incline push-ups (feet are on a chair or bed), abdominal curls, and bicep curls using weighted objects such as thick books.

  You can also perform chair dips. Place your hands on the edge of a chair, feet out in front with your knees locked in a straight position. Start with your arms fully extended. Then, slowly lower your body by bending your elbow. Return slowly to start position and repeat 10 to 15 times.

  For the legs, you can perform wall squats. Place your back and heels against a wall with your feet one and a half feet away from the wall. Lean back against the wall and slide down so that you are in a seated position with your thighs parallel to the floor. Arms are at sides or folded in front of chest. Return slowly to start position and repeat 10 to 15 times.

  For shoulders and back, you can do side lateral raises. Stand with your feet shoulder width apart and your arms straight at your sides, and hold a weighted object in each hand. Raise your arms slowly to shoulder level, elbows slightly bent, palms facing the floor. Return slowly to start position and repeat 10 to 15 times.

Remember to pack your workout clothes and include exercise in your travel schedule. Remind yourself that a fit person is more productive than someone who is not fit. When you make fitness a priority, it's easy to stick to a healthy lifestyle and not let travel be an excuse for slacking off.

Disclaimer:
The information, including opinions and recommendations, contained in this website is for educational purposes only. Such information is not intended to be a substitute for professional medical advice, diagnosis or treatment. No one should act upon any information provided in this website without first seeking medical advice from a qualified medical physician.