Exercise on the Move

For when time is limited top trainer Becci Kay discuses some of the best ways to keep fit whilst you’re on the go

Do you spend the majority of your week going from meeting to meeting, job to job, hotel to hotel? Would you really like to start a consistent exercise routine but you’re never in one place long enough to spend time or money on a gym membership and actually get the most out of it? Well there are plenty of exercises/routines at your disposal outside of that environment.

Below you will find a list of activities targeted at those who are rarely in one place; you may travel a lot with work or for pleasure. For whatever reason, the following exercises can be done by anyone, anywhere. You can also use them to supplement your regular gym routines when you travelling.

Take the stairs, not the lift

Thought I’d start with an obvious one. Everywhere you go you are usually given the option; stairs or lift? Now it’s not going to take you much longer by taking the stairs so why not do it. If you do it just the once it’s not really going to make much difference. However if you make this more of a lifestyle change than an option, you will have to do it. Don’t allow yourself to even think you have a choice, just take the stairs.

Exercises for your hotel room

All of the exercises listed below need no equipment just a bit of floor space, so why not give them a go:

· Press ups – 3 versions; full press ups, half press ups (knee on floor with straight back) and the box press up

· Sit ups / crunches

· Star jumps

· Standing squats

· Jumping squats – squat with a jump (watch out you don’t hit your head)

· Squat thrusts

· Tricep dips (require a chair, bench or desk)

· Lunges

With many of these exercises you can add weights to make them harder e.g. hold your handbag whilst squatting, hold full water bottles whilst lunging and so on. Start with 10 repetitions of each exercise and complete every exercise with no rest in between (1 set), this would take you around 4minutes. Have a 1 minute rest at the end of the set and then complete the set through exactly the same: 10 reps, no rest until you get to the end of the set. Your full workout will be complete after 3 sets, equating to about 15minutes of exercise.

Get to know the area

Working away from home can mean lots of eating out. After dinner instead of heading to the bar why not take a walk around the block and get to know the area (providing it’s safe of course). You can also take time out here to reflect and relax which is also an essential part of health and wellbeing. If you combine this walk with the exercises in your hotel room you’ve got a full body workout with no equipment needed, perfect.

Making general lifestyle changes is the key to success here. It’s about being consistent. If you make living healthy, eating healthy and thinking healthy as part of your lifestyle then you’re definitely heading in the right direction. Remeber health isn’t a journey it’s a lifestyle.

If you would like to discuss ways in which you can fit activity into your life then please get in touch with born2move on 08454503073 or email info@born2move.co.uk. Alternatively you can contact Becci directly on 07739358647; she’d be more than happy to help.