How to Incorporate Movement While Traveling IF YOU WANT TO! Or inexpensive exercise gear and movement ideas that you can use for at-home workouts…

by Chantal Collette, MSW, & Certified personal trainer

This blog is somewhat of a 2 for 1. It covers both moving/exercise ideas while on vacation and exercise equipment that’s easy to use, inexpensive, along with links to some workouts that you can try with stated equipment. There are many ways to look at movement while on vacation. For some, it’s a time to unplug, recharge, and relax and movement is definitely not included in vacation plans. There are others who like to continue to follow their exercise plan while on vacation, or if they travel often for work. For me, I like a more “middle ground” nuanced approach towards exercise while traveling. I view exercise while traveling as an opportunity to move, whether it happens or not, depends on many factors. I always pack my athletic shoes and a few outfits to exercise in while traveling, so that I’m prepared if I feel like moving. Exercising while on vacation can be beneficial for both mood and overall mobility. If you’re looking for easy to pack fitness gear that’s versatile and beginner friendly exercise routines that you can do while traveling or at-home, read on!

Let’s be honest-not all travel is relaxing! Many of us have been stressed while traveling, be it for work, or going back home to visit family- as stated not all travel experiences are relaxing and rejuvenating. Carving out some “you time” to move can help you manage travel stressors better and give you some needed alone time. It can be an opportunity to take a mental pause and reduce feelings of stress or irritation. Also, we can all benefit from stretching and walking around after being stuck in a car or plane for hours!

Exercise gear that I sometimes travel with: jump rope, ab wheel, & resistance bands *for carry-on trips bands take practically zero space

Resistance Bands

Resistance bands are so versatile, you can do both upper and lower body exercises, and they easily fit into your luggage, whether you are checking a bag or not. The Fit Simplify Resistance Loops come in a variety of resistance that are perfect for a full body workout. Wondering how to use resistance bands? Click here for a versatile HIIT type workout that uses resistance bands! It’s a quick and fun workout that takes less than 30 minutes to complete!

For glute bridges you may prefer a heavier woven band. They can provide more tension than other types of bands and they also tend to stay in place. For overall versatility I prefer lighter resistance bands, but woven bands provide a heavier resistance that you may want and need at times. Not sure how to properly do a glute bridge? This video demonstrates proper form and technique.

Having both types of bands in a suitcase won’t add much weight and will take up minimal space, cause shoes…. I am an over packer at heart. Speaking of shoes, I always pack a pair of trainers that I can exercise in, and maybe another pair for walking around in. Sightseeing is always more enjoyable if one is wearing cute comfortable tennis shoes or athletic shoes. Walking to see the sights is also a great way to add movement to your day and allow yourself to fully immerse yourself in a new spot. You have greater ability to explore a location while walking because you can stop whenever and wherever you wish, and find hidden gems, such as following a delicious scent that leads you to a wonderful bakery, coffee shop, or restaurant.

Ab Roller Wheel

Ab rollers have been around for so long! When I was a child, I would watch my father roll way on his with his. This piece of equipment has been used off and on in my family for decades! An ab roller wheel targets your core, chest, triceps, and balance. It’s a quick way to squeeze in some core work. It is also an inexpensive piece of gym equipment.

Jump Rope

Jump ropes are a quick way to get your heart pumping! It’s also a minimal investment. Jumping rope is a full body workout-being properly warmed up is essential! Do a full body warm-up for 5 to 10 minutes and after you’re done skipping, do a full body cool-down and stretch. Tip: make sure that you stretch your calves after you’re finished jumping! If you’ve never jumped rope before, do not be surprised if your muscles are sore the following day. Here is an easy to follow warm-up & cool down routine that you can do!

If you are new to this activity, I would suggest doing short intervals using either revolution counts or a set amount of time jumping followed by 2-3 times that amount for recovery.

A beginner workout could look like this: Jumping rope for 15-30 seconds followed by 45 to 90 seconds of rest. Repeat the sequence 3-5 times. Time invested: 5 to 10 minutes. Once you get used to jumping rope, you can try varying your footwork- jumping on one foot (make sure you repeat whatever you do on both sides to even out), alternating the landing foot between each revolution of the rope-you can either do butt kicks or try high knees for an extra challenge.

For revolution counts, challenge yourself to a set number of revolutions before taking a rest. Do not re-start your revolution count if you miss a turn, just continue your count until you hit your target goal.  You’re trying to find joy in movement, not punishing yourself by needing to be perfect! If counting revolutions seems like something that you would like to try-start with a lower number, you can always increase it! Think of it as testing the waters. Say your goal is 20 revolutions, after you hit 20 revolutions take a break for as long as you need to for your breath to return to baseline. You can repeat this sequence 3-5 times. Also-take breaks while doing revolutions if needed-the goal is to move and not get injured!

Jumping rope is TOUGH! By starting with shorter intervals and longer rest periods, can keep you safer from injuries and make the activity more attainable. Also, jumping rope helps you work on your coordination and is a great weight bearing activity that promotes bone health.

You can also do a combo of cardio and strength training while jumping rope. Click here for a beginner friendly 5-minute jump rope routine that includes strength training intervals.

Vacations are (hopefully) a time that you can recharge-how movement fits into your travel plans and your life is up to you! Also, your movement wants and needs will most likely change over time! That’s part of life! Viewing overall exercise as an opportunity, not a requirement, provides you with both flexibility in action and thought which helps you sustain movement throughout your lifespan. If you are wanting to learn more about how you can incorporate movement and flexibility in your life, please reach out to me at  ccollette@papillonwellnesscoaching.com.  I provide movement plans that are focused on promoting overall health versus focusing on weight loss. I also help in increasing your flexible thinking so that you’ll be able to achieve and sustain your overall movement goals.