Vacation Doesn't Have to Sabotage Your Fitness Routine
Underlying all that resting and relaxation, fitness-minded vacationers may
be worrying that their fitness routine has gone down the tubes. But vacationers
need not fret. In fact, they might actually benefit from the change in pace and
environment, which can provide new and entertaining ways of exercising. And
because it's fun, traveling exercisers won't be counting the minutes until the
workout is over.
Sightseeing is a great opportunity to
exercise. Taking a 20-minute brisk walk instead of a stroll can turn a day tour
into a workout. Or, for a faster pace, sightseers can rent a bike or strap on a
pair of inline skates and head for the park.
For those drawn to the seashore, a bounty of
activities can help you burn calories. Beachcombers can take an extended swim
or play a bit of beach volleyball. Or consider surfing, canoeing, bike riding
If a gym routine is a must, local health
clubs typically offer day rates, and some hotels are equipped with gym
Even without a fully equipped gym, the hotel can still be a good place for a
workout. Space-saver circuit routines can be done easily in the confines of a
hotel room. The routine involves alternating one-minute each of push-ups,
sit-ups, lunges and squats with two minutes of marching in place. Going through
the circuit twice in 12 minutes will help you to keep the heart pumping and the
One of the biggest problems with vacationing
is the long period of time spent traveling. Whether by plane, train, boat or
car, travel involves a lot of time in a stagnant, seated position. Prolonged
periods of time spent sitting can be demanding on muscles, in particular those
in the lower back, shoulders and neck. These exercises can help you to maintain
proper posture, increase circulation and reduce muscle tension during
Centering and breathing:
Focus on aligning your posture, taking in full, deep breaths for a few seconds.
Sit tall, ribcage lifted, shoulders back but relaxed, pelvis aligned with the
head in a natural extension of the spine. Place one hand right below the
ribcage and inhale through the nose. Take air in deeply, feeling the stomach
expand beneath the ribcage. Slowly exhale while you make a hissing sound in the
back of your throat. Take 10 of these deep breaths while maintaining good
Tension-reducer for the neck and
upper back: Sit tall, lengthening the neck. Tilt your neck to each side and
rotate to look behind each shoulder; hold each position for five to 10 seconds.
Squeeze your shoulders, rolling them up, back and down. Hold the down position
for a few seconds, being sure to squeeze the shoulder blades together while
holding. Repeat the shoulder rolls several times.