8 Best fitness tips for traveling
I’ve been on nine trips in the last two years. I kept up with my fitness routine, but had to get creative.
You might expect me to say, “Head to your nearest hotel gym”, or “You should be doing squats and push ups daily”. Those are definite musts if you can, and you’ll find a few of those included later on, but here are seven things you can do while traveling. By this, I mean, planes, trains, and automobiles.
How I stay fit while traveling:
#1 Take the stairs
Take the stairs, or the escalator? (Or elevator, or travelator, etc.) You may not even realize you have a choice because the majority of foot traffic will be heading straight for the chance to be carried instead of the option to exert energy. Trust me when I say, you will stand out by taking the stairs, especially if you are carrying luggage up or down them. People will be resting on the escalator (after they’ve just rested for hours in transit) while you huff it up or down the steps. This brave and quick decision will make all the difference between strengthening your legs while traveling and having legs that fall asleep and ache.
Airport stairs in Munich
#2 Walk when you have the choice.
Walk instead of ride when possible. Just like the stairs, it won’t always be an obvious available choice. When I was in New York with a friend, we finished our meal and were about to call a taxi when I said, “Do you want to walk?” (only because it was a safe area and daytime so no risk was present). She thought it was a great idea, so we walked instead of cabbing it. We strolled down 5th Ave. and crossed the Roosevelt Island Tramway all because we were walking! We saw and experienced so much more, and we got our steps in too. :)
#3 Pelvic floor exercises
The pelvic floor muscles can become tight just like your hips and back when sitting for long periods of time. Your changes in movement, bathroom, and diet routines from traveling can add additional stress to pelvic floor muscles. So, while you’re sitting on transportation, standing in a lineup, or waiting for food in a restaurant, practice lifting and engaging—and releasing!—the muscles of the pelvic floor. You can practice the specific exercises taught in the Pelvic Floor & Core Strengthening Program or simply lift and release to increase blood flow and avoid tense and stiff muscles. By the way, stiff and tense pelvic floor muscles lead to low back and hip pain, so go for it and get those lifts in daily!
I had time for pelvic floor exercises in this line up 😳
#4 Food choices matter
Food can affect your body and mind for up to 5 days after your meal. Five days!! That means if you eat not-so-good-for-you food on Saturday, you may feel lousy, tired, and sluggish on Thursday and not know why. You’ll be tempted all along the way and it’s inevitable that you’ll be off your regular food regime, but it’s important to know that your choices do matter. As much as possible, choose the salad, opt for lemon water, and the healthy protein that will support your body so you can feel proud of yourself and great instead of in constant recovery mode.
Restaurant in Mexico City
#5 stretch and breathe
When I was traveling with my teen for dance, the hours were brutal. Sometimes we were at an event for 6-10 hours, and sometimes until 1 a.m. Getting back to the hotel that late, I was spent. I had my yoga mat or a hotel towel set up in a place on the floor so that when I got back for the night, I could lie down and stretch before getting into bed. It felt sooo good! Traveling bodies get tired and sore, and stretching is like the elixir of the gods for a body like that. It also made a big difference to my sleep. Instead of crawling into bed all stiff and crippled, I felt good and ready to cuddle into it. Check out the Flexibility & Mobility category on the Tasha Mae Method app for great follow-along classes for times like these.
*New category coming soon on Tasha Mae Method ~ Classes to help you sleep 😴
Stretching in my Munich hotel room
#6 Pack bands and lacrosse ball
If you’re considering bringing something to help you stay in shape while you travel, I recommend the lacrosse ball and a set of bands. The Tasha Mae Method app has classes using this equipment if you want guidance and inspiration. Squats, clamshells, back flies, rotator cuff exercise, and a single-arm row are a few of the best exercises you can do with bands in a small space like a hotel room. The lacrosse ball will help you roll out your feet and massage those knots that form in the shoulders. Check out the Bands Only Workout on Tasha Mae Method app.
Foot massage and exercises with lacrosse ball
#7 Calf raises
This is a simple one that can be done anywhere. I’ll randomly do it at times like while waiting in line for food at the airport. No one will question you or look at you funny if you simply come up onto your toes, then back down again. Bonus points for staying up on your toes for an extended period of time. Double bonus points if you also have a backpack on for added weight or if you add an extra ‘lift’ when you’re walking up those stairs. :) Your feet, ankles, and calves will thank you for it!
#8 bring classes with you
For guided classes you can bring with you anywhere, and access anytime, be sure to subscribe to the Tasha Mae Method
If you set out with these things top of mind, you’ll be way ahead of the game when you return home. You’'ll be so happy you put in the added efforts. Happy practicing!
With love,
Tasha
