Whether you’re on the road for work or vacationing with friends and family, keeping up with fitness goals can prove rather difficult when you’re traveling. But that doesn’t mean you should let all your hard work go to waste just because you are on the go. To help you maintain your fitness regimen while entertaining a busy schedule and living out of a hotel room, we asked Edwin Santiago, body architect at Anatomy at 1220 in Miami, for some quick and effective workout tips for traveling.
Among Santiago’s recommendations are taking the stairs instead of the elevator, stretching on the daily, and swapping gym workouts for a resistance band routine. And while these workouts seem rather doable, they don’t take much time either (all of Santiago’s tips take just 30 minutes or less). For quick and easy ways to workout while traveling, keep on reading.
1. Research Group Classes
Before heading to your destination, Santiago recommends researching classes in the area and signing up for an early-morning session. Not only will signing up for a class hold you accountable, but Santiago says that you are also more likely to work out in the morning than you are in the afternoon, as work and travel plans often arise throughout the day.
Travel and lower-back pain go hand in hand thanks to uncomfortable airplane seats and an extensive amount of sitting. Therefore, Santiago says daily stretching is of the utmost importance. To prevent back pain, he recommends performing a series of flexibility exercises that improve back stiffness such as the stretching of your hamstrings and hip flexors.
3. Join A Walking Tour
If you want to get in some sightseeing as well as a workout, Santiago says there are plenty of walking and running tours in major cities that allow you to do just that. And while not all cities have this feature, there are apps such as the Field Trip App that essentially give you your own personal walking tour. Simply walk around your neighborhood of choice, and the app will show you cool new destinations, restaurants, and more as you simultaneously get a cardiovascular workout.
4. Resistance Band Workouts
If your hotel doesn't have a gym, Santiago says a great way to maintain strength is with resistance bands. Not only do resistance bands aid in muscle formation, but they are also travel-friendly (they weigh nearly nothing) and are easy to use in the privacy of your hotel room. If you have yet to try a routine like this, we highly recommend this full-body resistance band workout from Tone It Up that takes but 15 minutes of your time.
5. Take The Stairs
Sometimes working out is as simple as taking the stairs. If your vacation or work trip involves little activity, Santiago recommends taking the stairs over the elevator or walking to your destination instead of taking a cab, as this will help to maintain a good cardiovascular system, while also allowing you to get a feel for the city.