No Gym Needed!

So my wife and I are in our early 60’s now and finding it more and more difficult to keep the pounds off.  We don’t use the gym.  My wife walks and watches what she eats, while I sort of watch what I eat and work out every day on our treadmill, plank, lift light weights, and do some sit-ups.  In the last month, she has lost 9 pounds, and I have lost 8.  The moral of this story, is do whatever you feel will help you.  The main thing is to do something.

We love to travel and all next week will be visiting our son and six grandkids in San Antonio.  We travel a lot and know that traveling can throw off our routines.  Things like new cities, packed schedules, and unfamiliar environments make it easy to skip workouts.  But staying fit on the road doesn’t have to be hard or time-consuming.  With a little planning and creativity, you can keep your body in shape and your energy high, no matter where your adventures take you.  I did a little research and found these suggestions:

Pack Smart Fitness Tools

Travel light, but pack smart.  A resistance band, jump rope, or even a compact yoga mat can turn any hotel room, beach, or park into your own personal gym.  These tools are lightweight, take up very little space, and add variety to your workouts.

Use Bodyweight Workouts

Your body is your best fitness tool.  Exercises like push-ups, squats, lunges, planks, burpees, and jumping jacks require zero equipment and can be done almost anywhere.  Try doing a 20-minute circuit of bodyweight exercises first thing in the morning to get your blood pumping and metabolism going.

Here’s an example:

• 20 squats
• 15 push-ups
• 20 walking lunges (10 each leg)
• 30-second plank
• 10 burpees
  Repeat 3–4 times

Walk Everywhere

Skip the Uber and explore your destination on foot.  Walking burns calories, strengthens your legs, and gives you a better feel for a new city or town.  If you’re sightseeing, wear comfortable men’s shoes (comfortable women’s shoes) and track your steps.  You may be surprised how much exercise you’re getting just by being out and about.  Before you know it, you can easily log 10,000-plus steps.

Take Advantage of Hotel Amenities

Many hotels have gyms, even small gyms with treadmills and dumbbells, can be enough for a solid workout.  If there’s a pool, swim laps or do water exercises.  You can even use stairs instead of the elevator for a quick leg and cardio session.

Do Short, Intense Workouts

When you’re pressed for time, high-intensity interval training (HIIT) is your friend.  These workouts can be as short as 10 to 15 minutes and still deliver great results.  Think 30 seconds of intense effort (like fast squats or jumping lunges), followed by 30 seconds of rest. Repeat for 10 rounds.

Stretch and Stay Loose

Traveling often means sitting for long periods of time.  Whether it is on planes, in cars, or during meetings, most of what you do is sit.  Take time each day to stretch your legs, back, and hips. This not only prevents stiffness and injury, but also keeps your posture strong and your body feeling good.

Fuel Your Body Wisely

Exercise alone isn’t enough.  Stay hydrated, eat whole foods whenever possible, and don’t go overboard on vacation treats.  Balance is key.  Enjoy yourself, but don’t forget that your body works best with proper fuel.

Lastly, be consistent.  Being consistent beats intensity when traveling.  A short daily workout, a few good meals, and staying active throughout your trip can keep you fit, energized, and feeling great, without needing a gym or disrupting your travels.

Travel fit. Travel smart. Your future self will thank you.