Traveling for pleasure or business disrupts our daily routines including our fitness routines. Long flights, time changes and new environments can throw off our equilibrium and sense of place. Then add the breadbasket, local food specialties, the wine and decadents desserts we often can’t resist, and weeks of strength and conditioning gains we’ve made at home, come undone.
Good News! There’s no need to return home unable to zip our jeans. Foresight and diligence can keep our exercise regimen on track if we take the time to plan ahead. Keeping up a regular fitness regimen will keep those extra pounds at bay that we tend to add on when away and eating every meal at restaurants. Plus, having a workout routine will alleviate jet lag and travel fatigue during the day and help us sleep better at night, often an issue with time change and hotel rooms.
Just note that traveling to a foreign country and maintaining a workout schedule can be a bit more challenging due to language and customs differences. Finding a hotel with a fitness center is a great start, but heed this warning, many foreign countries often have a different idea of what a fitness center should be compared to our American standards.
I experienced that on a recent trip to Panama City, Panama.
I was excited to see that the hotel booked by the group I was traveling with had a fitness center, according to their website, so I didn’t pack any of my own portable equipment or make other contingent plans. I was going to workout every morning in their gym before breakfast! I should have been suspicious when there were no photos posted on the site. The “fitness center” turned out to be a 10 x 10 room with 2 rundown treadmills and a bench press with a few sets of weights. Not very inspiring!
I had to get inventive with my workouts. It got me to thinking of other ways that I could have planned for exercising while traveling and have put together a list for you. With these tips, there’s no reason not to keep in shape on your next business trip or vacation. Just think how great it will feel to come home tight, toned and maybe wearing loose fitting jeans!
- Be a hotel workout sleuth! If the hotel booked by your group offers a fitness center, e-mail the concierge personally for more information. Ask for specific information on hours, fees, equipment, etc. Is there a pool? Pack your bathing suit and goggles. This way you can plan your workouts ahead of arrival and around your schedule. If you are choosing your own hotel, take the time to find one with a well-equipped center. See if an all- inclusive package is available. It will motivate you to workout more than having to pay a hefty daily fee to use the facilities.
-Use your hotel room! Travel with light fitness equipment such as resistance bands and yoga straps which take up no space in your luggage. Add a light yoga mat if you can fit it in your bag. If you can’t pack a mat, a bath towel can be a substitute. A chair or desktop can be used as a ballet bar for balance exercises. Pack your favorite fitness DVD’s or download fitness apps onto your laptop, ipad or phone. Your hotel room is a 24- hour fitness center for you.
-Take a Class! Yoga, Pilates and Dance Studios can be found worldwide. They are usually pay-per-class facilities so no initiation or membership fees are required. Don’t worry about not knowing the language if you’re abroad. I took a Pilates class in Spanish and I don’t speak the language. The instructor was very accommodating to my needs. I used visual cues to follow along. It was fantastic! Trust me, it will challenge you to remain very present to the workout. Plus, you’ll be participating with the locals, a great way to get to know the citizens of another country.
-Be a city planner! Get a detailed city/town map and If the weather permits, go for a run or power walk. There’s no better way to discover a new place than by foot. Burning extra calories makes it so much more rewarding. Look at the sights and take in the sounds of your new environment. Take yourself off the beaten path promoted in guidebooks for a more interesting and intimate experience. Just make sure that the areas you choose are safe for tourists. Remember to carry your ID and a bit of cash for emergencies.
-Think outside the box! Investigate guided bike and hiking tours. They’re usually very affordable and a lot of fun. Having a guided tour is another fantastic to way to see a city while getting in a great aerobic workout.
-Use the stairs! Put on your fitness shoes and run up and down the hotel stairs. It’s heart pounding as well as a dynamic leg workout. Free with no weather constraints.
-Keep your word! Make the decision to commit to keeping up your fitness routine before you even pack your bags. Schedule it into your itinerary as if it’s an important business meeting. Just be prepared to be flexible about the schedule. This will ensure that any unplanned travel obstacles don’t hamper your workouts.
-Pack your fitness clothes! It’s important to have no excuses not to workout! Make sure that you pack the right clothes for the weather. Most weather websites have a 10-day forecast so you can plan well in advance of packing your suitcase.
