| Travel itineraries are often so crammed with | | | | A cheap alternative: save the empties when you |
| planned activities that we forget to allot time for | | | | buy bottled water and use them as weights |
| relaxation and exercise. When you combine busy | | | | instead. A bottle filled with one pint of water |
| schedules with decreased physical movement, | | | | weighs approximately one pound. You won't bulk |
| lowered liquid intake, and strange sleeping | | | | up with such small weights, but fast repetitions will |
| quarters, your system reacts by becoming | | | | give you an aerobic workout. |
| sluggish. The ultimate negative side effect is a | | | | Overall Body Workouts |
| holiday infused with lethargy. | | | | 1. Avoid the elevator when possible and use the |
| Guess what! Exercise can easily be incorporated | | | | stairs. |
| into your travel routine. | | | | 2. Walking alone through strange streets can be |
| Effective Planning | | | | intimidating (and even dangerous) in some areas. |
| Be sure to plan physical activities such as walking | | | | Instead, park outside a large shopping mall and do |
| tours, hiking, bicycling, swimming, or snorkeling. | | | | a brisk window-shopping tour. |
| Easy Exercises | | | | 3. Instead of watching TV from a sitting or |
| The tensing and relaxing of any muscle group | | | | reclining position, briskly walk in place, pumping |
| increases blood flow to the area. Try the following | | | | your arms vigorously at the same time. |
| exercises. Many can be performed while seated | | | | Special Equipment |
| or standing in line - i.e., waiting in the airport, on | | | | In addition to the water-filled dumbbells mentioned |
| long flights, or while sitting in a bathroom stall. | | | | previously, consider packing one or more of the |
| Avoid germy hotel carpets and floors by | | | | following. They won't take much room in your |
| performing reclining exercises on a bed or Yoga | | | | suitcase or add a lot to your luggage weight. |
| mat. | | | | 1. Exercise resistance bands |
| Glutes: | | | | 2. Exercise fitness ball (with pump) |
| Clench and relax the glute muscles. Repeat | | | | 3. Hand grip exerciser |
| several times. This movement will sculpture a | | | | 4. Compact non-slip Yoga mat |
| rounded, toned posterior. | | | | 5. Pilates or Yoga book |
| Abdominal Area: | | | | 6. Book of mat exercises |
| 1. Forcibly pull in your abs while you breathe out. | | | | 7. Mini stair stepper with resistance cords |
| Hold for a few seconds, then relax and repeat. | | | | Use your Imagination |
| You can do this exercise dozens of times daily. | | | | This article has given you a few guidelines. With a |
| 2. Perform leg raises from a reclining position, | | | | bit of ingenuity and imagination you should be able |
| keeping the small of your back pressed into the | | | | to add to the ideas and produce an individualized |
| bed or mat. Repeat until your abs feel tired. | | | | system that works well for you. The big payoff |
| 3. Tense and relax the muscles of the pelvic floor. | | | | will be increased energy while you travel and a |
| This exercise tones the lower abs and the | | | | brighter outlook when you return home. |
| muscles that control the bladder and other nearby | | | | Important |
| organs. | | | | On long flights, get up and walk around as often |
| Calves: | | | | as possible. This will keep your circulatory system |
| Flex calf muscles while keeping your heels on the | | | | working efficiently and help to avoid deep vein |
| floor and raising your toes, then do the same | | | | thrombosis (DVT). |
| while keeping your toes on the floor and raising | | | | Do not attempt to introduce intense exercise |
| your heels. | | | | during your vacation if you are out of shape to |
| Arms, Shoulders, and Back: | | | | begin with. Check with your physician, |
| 1. Do pushups on the bed, or against a wall. | | | | physiotherapist, chiropractor, or other health care |
| 2. Concentrate on pulling your shoulder blades | | | | professional about a pre-holiday exercise routine. |
| together while tensing the muscles, and then relax. | | | | Ask specifically about the exercises in this article |
| Repeat often on long flights. | | | | to ensure that they will not exacerbate any |
| 3. Packing a set of dumbbells is not practical when | | | | pre-existing problems or back injuries. |
| you are trying to keep your luggage light. You can | | | | ©Copyright Kathy Steinemann: This article is |
| set up an easy weight lifting routine with | | | | free to publish only if this copyright notice, the |
| water-filled weights. An internet search for 'water | | | | byline, and the author's note below (with active |
| filled dumbbells' will locate numerous online stores. | | | | links) are included. |