Fitness on the Fly

Posted by: Kristin Behler
Date: July 19, 2016

Do you find yourself struggling to meet your fitness goals while traveling? A recent survey found that 41.7 percent of business travelers say they exercise less while away from home.

More hotels are helping guests with fitness, but you don’t need to find a gym to realize your goals. Engaging in moderate to vigorous exercise as you go about your routine can provide many health benefits such as increased bone density, reduced risk of cardiovascular disease, weight loss, and improved flexibility. Here are some simple ways to stay active while on the go:

If possible, rely on your hotel: Some hotels go all out for guests, with complimentary bikes, free on-demand yoga mats, local running maps, gear lending, and light workout equipment you can use in your room. However, most hotels simply have fitness centers that offer access to treadmills, an elliptical, free weights, and general strength machines. These rooms are usually free for guests, so you may be able to schedule in a workout early or late in your day.

Have a backup plan: If you don’t have access to exercise amenities, you can transform your hotel room into one with items that are already there. Multiple bodyweight and sit-ups or crunches to build core strength can be performed right on your bedroom floor. Use the walls of your room for exercises like wall pushups and wall sits to strengthen both your upper and lower body. Or, do simple exercises using a chair. Performing chair dips is a great way to strengthen your triceps. (See instructions below.)

Exercise bands are an excellent exercise tool you can easily take with you on a trip. The bands are light, flexible, and packable, even if you’re taking a plane.

Establish goals: Create a new set of SMART goals for yourself while traveling. SMART is a theory of management that aims for results based on goals that are Specific, Measurable, Attainable, Realistic, and Timely, to ensure you stay on track and meet your personal objective. You may not be able to maintain your average level of activity, but that’s OK. Even just 10 minutes per day will help you see results.

Challenge yourself: Going to a meeting or even just out for lunch? Walk to your destination rather than using public transportation. Your walks don’t have to be long; anything less than half an hour away will give you some exercise. The walk will not only increase blood flow throughout your body, but can also help you be more alert when you reach your destination.

Another simple way to achieve 5-10 minutes of exercise a day is to take the stairs. Request a hotel room on a top floor and use the stairs to enter and exit your room. Depending how big the building is, you may be able to complete your exercise goal on this challenge alone.

Enjoy: Above all, try to have fun. Pack some water and take a sightseeing hike to explore the area you’re visiting. Go out for a night of dancing. Not all exercise requires a state-of-the-art gym. Daily physical activities burn calories and improve strength. There’s no reason to sacrifice wellness while traveling. Just keep moving!

How to perform a chair dip (Chair should not have wheels)

  • Stand in front of a chair. Face away from the chair’s seat.
  • Sit down on the edge of the seat and place your hands behind your hips. Your hands should be on the edge of the seat and shoulder width apart.
  • Lift your buns off of the seat and walk your feet forward. Make sure your hands are secure on the chair so that you don’t slip off. Keep your chest elevated and head up. Your knees should not bend past your toes.
  • Slowly lower your body downward. Be careful that your elbows don’t bend to an angle smaller than 90 degrees.
  • Extend your arms, raising your body upward and supporting your weight with your arms.

Beginners can try one set of six to eight reps. More conditioned exercisers can try three sets of 10 to 12 reps.

For more information on how to work fitness into your daily routine, call 866-733-6158 or visit

The information presented is for your general knowledge and does not replace the advice of your health care provider. All medical inquiries regarding your health should be presented to your health care provider.

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