Traveling whether for business or pleasure can be a set up for the workout blues. Generally, we overestimate the time available for working out when not in our natural environment or on our regular schedules. Inevitably, early morning meetings, glimmering lights or the call of breakfast croissants can end up derailing even a seasoned athlete. This is a case where aiming lower rather than higher may be your best bet.
Follow these do’s and don’ts rules below to set yourself up for a manageable and successful travel fitness routine.
Don’t: Bring Equipment
Bringing equipment is a no no, even if it’s just a resistance band. Chances are that you are more likely to use the band as a belt than a workout tool. If left unused, it will just stare at you from the depths of your suitcase and serve only to remind you of your foiled workout plan. Who needs the guilt?
Do: Let Your Body Double As A Gym
Your body weight and the resistance it provides can be used to perform a variety of exercises anywhere, anytime. This eliminates the need for equipment and cuts out travel time to get a gym. You can roll out of bed and do a workout in your hotel room or venture to an outside area. The body can be used to perform a basic workout of push-ups, decline push-ups, triceps dips, lunges and squats. Inside a hotel room you can use a bed or chair to support these exercises and outside all you need is a low wall or bench.
Don’t: Plan Long Workouts
If you’re not a seasoned exerciser, chances are your workout plans will go out the window once you reach your destination. There are way too many new and possibly novel distractions begging for your time. A long workout may become a dreaded workout.
Do: Plan A Mini Workout
Movement is inspiring. Often, when you plan to just wipe down a kitchen counter or two you’ll find that once you get started you can’t stop. One cleaned counter top leads to scrubbed floors and an oven full of oven cleaner.
The same concept goes for working out. If you set your sites on a mini workout you’ll likely find yourself doing more than you had initially planned. And if you don’t do more, you won’t feel guilty because you did the intended minimum. It’s a win-win all around.
Don’t: Beat Yourself Up
Berating yourself for not working won’t change the fact that you didn’t work out. It will just make you feel bad and most likely lead to continued failure. The ole “I already blew it so what’s the point?” inner dialogue is likely to ensue. No one wants to unleash that beast!
Do: Be Proud Of Your Accomplishments
Be proud of any exercise you do, no matter how little it may be. Feeling content with doing some type of workout is always preferable to being disappointed in yourself because you planned big and
did nothing. Positive reinforcement is much more likely to result in the continued desired behavior. So, go ahead and pat yourself on the back even if you only did one set of 10 push-ups. Perhaps tomorrow you’ll do two?
So, next time you travel go easy on yourself. Plan a light and easily accomplishable workout. Use your body as a workout tool and be happy with any and all fitness you achieve. Your regular routine will be ready and waiting for you when you return home.