Easy Workouts for Travelers
Exercise for Travelers
Excited about going on vacation? While traveling is fun, simply getting to a vacation destination-whether by plane, train, bus or car-often involves extended periods of immobility. Hours of inactivity associated with air travel-first in the airport waiting lounge and then on the plane may leave you achy and sore before your vacation has even begun!
To help combat potential problems associated with traveling, try these suggestions below from L. Leiber, who earned her master's degree in public health from Berkeley, and teaches Pilates in Oakland, CA.
Non-traditional Exercises
What can you do when you are virtually held captive in boarding lounges at the airport? Perform these exercises that all begin with the following sustainable seated posture:
Place your feet solidly on the floor, about 4 inches away from each other.
Sit up straight.
Tip your hips so that your pelvis is vertical.
Push your shoulders down, away from your ears.
Breathe in, and on exhalation, draw in abdominals, engaging the core. Return to this position between each seated exercise.
Figure-Four Stretch. Place one ankle on top of opposite knee. Hinge forward at hips, keeping spine neutral. Hold for 15-30 seconds, feeling a deep stretch on outside of hip. Repeat on other side.
Seated Twists (Do not do this if you have disk issues). Keeping your knees & hips to the front, then reach to one side with both hands and hold the back of your chair. Breathe in. When you exhale go farther while maintaining a tall posture. Hold stretch for ten to fifteen secs. Repeat on the other side.
Shoulder shrugs and rolls. Inhale and lift your shoulders toward your ears. On the exhale push your shoulder blades back and down into your back pockets. Continue and repeat this exercise for 4 to 6 repetitions.
Neck Stretch. While your chin tucked in slightly, let your right ear push down to your right shoulder. Hold this for three to four breaths, then let the weight of head stretch other side of neck. Release slowly and repeat on the other side.
Rock a Bye-Baby. With your right hand on your opposite elbow and left hand on your right elbow and with folded arms, draw your right elbow as far as possible toward the right side and feel the stretch on the outside of left shoulder. Repeat two to three repetitions on both sides.
Standing Exercises: You will be standing in line very often while on your trip. Airport security is just the first stop. Why not make the most of these opportunities with some of these moves?
Calf Raises. With your feet side by side, slowly roll up on to the balls of your fee. Hold for a count, then return to the starting position. Repeat this exercise 10 times.
Prancing in Place. Use same start position as in exercise above. Come up onto balls of feet. Lower one heel to floor while keeping other heel raised. Alternately press one heel up as other heel comes down to floor. Repeat 12-15 times.
Thigh Lift. While keeping your hips level to the ground, raise your knee until your thigh is level to the ground as well. Keep your spine neutral and balance in this position for as long as possible. Repeat on the other side.
Back-Curl. While standing upright begin curling forward one section of your spine at a time until you are bent over at the waist, arms hanging forward. Be sure to keep your knees slightly bent during this exercise. Come back up to a full standing position one vertebrae at a time. Repeat 3-5X. - 17269
Excited about going on vacation? While traveling is fun, simply getting to a vacation destination-whether by plane, train, bus or car-often involves extended periods of immobility. Hours of inactivity associated with air travel-first in the airport waiting lounge and then on the plane may leave you achy and sore before your vacation has even begun!
To help combat potential problems associated with traveling, try these suggestions below from L. Leiber, who earned her master's degree in public health from Berkeley, and teaches Pilates in Oakland, CA.
Non-traditional Exercises
What can you do when you are virtually held captive in boarding lounges at the airport? Perform these exercises that all begin with the following sustainable seated posture:
Place your feet solidly on the floor, about 4 inches away from each other.
Sit up straight.
Tip your hips so that your pelvis is vertical.
Push your shoulders down, away from your ears.
Breathe in, and on exhalation, draw in abdominals, engaging the core. Return to this position between each seated exercise.
Figure-Four Stretch. Place one ankle on top of opposite knee. Hinge forward at hips, keeping spine neutral. Hold for 15-30 seconds, feeling a deep stretch on outside of hip. Repeat on other side.
Seated Twists (Do not do this if you have disk issues). Keeping your knees & hips to the front, then reach to one side with both hands and hold the back of your chair. Breathe in. When you exhale go farther while maintaining a tall posture. Hold stretch for ten to fifteen secs. Repeat on the other side.
Shoulder shrugs and rolls. Inhale and lift your shoulders toward your ears. On the exhale push your shoulder blades back and down into your back pockets. Continue and repeat this exercise for 4 to 6 repetitions.
Neck Stretch. While your chin tucked in slightly, let your right ear push down to your right shoulder. Hold this for three to four breaths, then let the weight of head stretch other side of neck. Release slowly and repeat on the other side.
Rock a Bye-Baby. With your right hand on your opposite elbow and left hand on your right elbow and with folded arms, draw your right elbow as far as possible toward the right side and feel the stretch on the outside of left shoulder. Repeat two to three repetitions on both sides.
Standing Exercises: You will be standing in line very often while on your trip. Airport security is just the first stop. Why not make the most of these opportunities with some of these moves?
Calf Raises. With your feet side by side, slowly roll up on to the balls of your fee. Hold for a count, then return to the starting position. Repeat this exercise 10 times.
Prancing in Place. Use same start position as in exercise above. Come up onto balls of feet. Lower one heel to floor while keeping other heel raised. Alternately press one heel up as other heel comes down to floor. Repeat 12-15 times.
Thigh Lift. While keeping your hips level to the ground, raise your knee until your thigh is level to the ground as well. Keep your spine neutral and balance in this position for as long as possible. Repeat on the other side.
Back-Curl. While standing upright begin curling forward one section of your spine at a time until you are bent over at the waist, arms hanging forward. Be sure to keep your knees slightly bent during this exercise. Come back up to a full standing position one vertebrae at a time. Repeat 3-5X. - 17269
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