Fitting in fitness with limited time

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In today’s world it is often hard to get time to fit in some fitness every day. With work, travel time, kids, cooking and cleaning it can be very difficult to meet the daily recommendations for exercise. The main thing to remember about exercise when you have limited time is that some is always better than none. Here are a couple of exercises that you can do when travelling that will enable you to maintain and stimulate all areas of your musculoskeletal system, even if you only have a hotel room to work with.

 

Skipping

A skipping rope is something that can even fit into your computer bag and if you are finding it difficult to get any type of aerobic activity is a great way to get a good 5 to 10 minute workout after a long day in the office just before dinner. As long as the ceiling is over 2.2m it should be fine to skip in any room.

A simple high intensity session that i do with a bit of time (20 minutes) is

5 × 1min (30s rest)
Then
5 × 2 min (30s rest)

 

Resistance Exercises

It can be difficult to come up with some good resistance exercises to complete, especially for the upper back, without having a gym to use and when travelling and if done correctly is a great workout. Check out the following exercises. They require very little movement and space and will cover strength in the entire body.

Tummy tuck

You can do this one standing, sitting, on the ground, basically in any position you want and it is something that i suggest doing and practicing in a number of different positions.

Gently tuck in your belly button and tighten up your pelvic floor (imitate stopping yourself from going to the toilet). Hold the position for 15 seconds while you continue breathing. Make sure not to hold your breath.

 

Chest and back exercise

• Stand upright with your left foot about 1 pace forward. Both knees slightly bent. Hold your hands facing each other just a couple of inches apart. Powerfully tense up all of the muscles of the arms, shoulders, chest, upper back and abdominals.
• While tensed take your hands back slowly under great tension and continue until back muscles are fully flexed (like squeezing shoulder blades together). Hold the position for a count of 3. Keep head back and look slightly towards the sky.
• While maintaining tension in all muscles slowly move hands forward until they are facing each other once again (starting point). Hold position for a count of three then go again. Complete 7 to 10 reps.

 

Key points

• Keep arms parallel to the floor through the entire movement
• Breathe in on the way back and out on the way back.
• Make sure to maintain maximum tension and keep the movements slow.  

 

High Reach

• Stand with your feet shoulder width apart. Powerfully tense up all of the muscles of the arms, shoulders, chest, upper back and abdominals.
• Begin with both arms at shoulder height. With your right arm slowly reach as high as possible with great tension. As your right arm comes down to your shoulder, your left arm is reaching up with great tension.

 Do 7 to 10 reps on each side

Key points

• Arms move independently under great tension in both directions
• Reach as high as comfortably possible
• Make sure all muscles are tense right throughout and keep abs as tight as possible.
• Maintain breathing as well

 

Shoulder Push up

• Start with your hands on the floor, shoulder width apart, and your head tucked in and looking directly at your feet. Your feet are shoulder width apart or slightly wider. Your legs and back are straight, and your butt is the highest point of the body.
• Bend your elbows while descending in a smooth circular arc almost brushing your chest and upper body to the floor as you continue the circular range of motion until your arms are straight, back flexed, and hips almost, but not quite, touching the floor.
• At the top of the movement, look at the ceiling while consciously flexing your triceps and exhaling.
• Raise your hips and buttocks while simultaneously pushing back with straight arms, causing a complete articulation of both shoulder joints. Arrive at the starting position with your legs and back straight, your head tucked in, and eyes looking at your feet.
• Do as many repetitions with great form as possible.

 

Stretches

Lastly there are definitely some stretches to do right before you eat or even just before bed.

So these are just a few of the things that i do for exercises when travelling. I have said it before but it certainly does take some effort. If you do take that bit of time and effort to make sure you get in some exercise then you will definitely feel the benefits.