Summer is a great time to get outside and get moving. But it’s also when many of us hit the road and take a vacation. If you are new to regular exercise, or just finding your way back to it, you don’t have to lose your momentum.
Of course, you can make exercise part of your itinerary by backpacking or touring a city on foot. But if you’d rather sit by the pool, you can still keep your workout habit going with just a little bit of planning.
The same workout habits that help in regular life also apply on vacation: Pick an activity you enjoy, block off the time to do it and try to make a workout plan even if you don’t completely stick to it.
Here are a few of our favorite routines to help you stay fit on the road.
‘Your best piece of equipment is yourself.’
The first thing you need to know about fitness on the go is that most times body weight is best. This simple, straightforward workout hits many of the most important muscle groups and can be done in an airport, hotel or anywhere you have some space to move.
Pack some exercise bands.
Perhaps the easiest workout equipment to toss into your carry-on is a set of resistance bands. They are light and compact, and can help you maintain your strength-training routine. If you are willing to be creative, they can be just as effective as a rack of dumbbells.
If you have never used bands before, here is a short workout to get you started.
Embrace the easy.
Your vacation workout doesn’t have to be intense. It’s more important that you maintain the habit of blocking out time to move. We created this workout specifically for people who don’t enjoy exercising. You can even do it without leaving your bed.
Stay limber on the road.
Whether you are visiting museums, embarking on a jungle-canopy tour or trekking across town in search of famous deep-dish pizza, training your mobility can help prepare you for the day so you move more easily.
Before you head out the door, take 10 minutes to help yourself feel strong and stable.
Try something new.
If you are tired of your usual workout routine, vacation can be a perfect time to mix things up. Why not exercise a part of your body that keeps you healthy but that you might have overlooked?
Try a hip-loosening routine or some ankle exercises. Or spend some time training your feet to improve your stability and prevent pain.
Bring Pilates with you.
While many Pilates classes require equipment that won’t fit in a suitcase, there are some mat exercises that you can easily do on the floor of your hotel room. This gentle routine will give you a taste of the popular workout style; you might even feel inspired to sign up for a class when you get home.
Short on time? Work hard for 10 minutes.
After sleeping late, enjoying a leisurely breakfast and luxuriating on the beach, you might feel that you can’t squeeze in a workout.
But if you’re willing to work hard, you can get an effective workout in as little as 10 minutes with high-intensity interval training. Instead of weights, you can use a large water bottle.
If you have 20 minutes, even better.
For those with a little more time to spare, this 20-minute body-weight workout doesn’t require any gear besides a jump rope. It will get your heart rate up while offering some strength training as well.
Jump around.
Plyometrics, or explosive exercises, help your muscles produce a lot of force quickly, what we usually call power. That means playing with gravity by jumping, throwing and pushing off from the ground.
Building power is especially important as you age. Try this 20-minute plyometrics routine to get in some explosive movement. Instead of a medicine ball, you can use a heavy pillow or a duffle bag filled with clothes.
Build strength with a barre workout.
Barre workouts were inspired by ballet training routines. Even though they’re low impact, they can be surprisingly intense. And while studio classes will use a ballet barre, you need only a sturdy chair or table for this routine.
Erik Vance is a staff editor for The Times’s Well desk, where he focuses on coverage of fitness and a healthy lifestyle.
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