Working Out on the Road

Even the most dedicated fitness fanatic can find it challenging to exercise while away from home. But don’t take a vacation from your routine, especially if you are a road warrior who travels frequently for business or pleasure.

Fortunately, most people have a variety of options for on-the-go exercise. Many hotels offer workout facilities or equipment, while gyms and other fitness centers may provide guest rates for travelers.

And when all else fails, the properly prepared traveler can snap open a suitcase and pull out items suitable for an “instant” workout.

Before you go

Preparation is key to keeping your workout on track when you travel. Before trips, call your hotel and find out whether on-site fitness equipment is available. Some hotels offer a workout room with free weights and strength-training machines. Many hotels have swimming pools, which can provide you with an excellent cardiovascular workout. Also, find out whether your hotel rents in-line skates or bicycles.

If your prospective hotel lacks fitness amenities, it’s time to try Plan B. Ask the hotel representative about nearby gyms. If you already have a gym membership with a national fitness chain, chances are you will be able to access any of the chain’s locations throughout the country. Check the chain’s Web site before you travel to see if there is a facility near the hotel where you will be staying.

If not, inquire about other nearby gyms that may offer guest passes. These guest passes are sometimes expensive, but many hotels have arrangements with local gyms that can lower the cost for hotel guests. Ask about such partnerships.

Occasionally, you may find that options for working out are limited. If you plan to stay in a very small town or a rural area, chances are slim that your hotel will feature fitness equipment. Gyms and other fitness facilities also may be tough to come by. In such cases, take your fitness routine into your own hands.

People with an established Yoga, Tai-Chi Chuan or Pilates exercise schedule can easily take their workout on the road. If you are a beginner at these disciplines ask an instructor to develop a set of movements that will exercise your whole body when you can’t attend class. Long term participants may already have an exercise schedule they use at home, which is easily transferable anywhere.

When packing for your trip, include a few essential items that can offer you an instant workout. Be sure to pack for both cardiovascular and strength-training exercise. Items to consider include:

Workout clothes (including swimsuit)
Running shoes
Resistance bands
Lightweight dumbbells (or fill empty water bottles to use as dumbbells)
Jump-rope
Tennis racket

Don’t forget to include extras that are a normal part of your routine, such as headphones or a favorite exercise DVD and portable player. Yoga and Pilates mats and certain props are easy to pack into a standard suitcase.

On the road

On the day of your trip, double check to make sure you’ve packed everything you will need. If you are going to be flying, remember that the dry air in a plane cabin can easily leave you dehydrated, which in turn causes fatigue that can quickly throw your fitness plans off track. Be sure to drink plenty of water before, during and after the plane trip (at least 8 ounces per hour) to make sure you stay properly hydrated.

After you check into your hotel, sketch a quick outline of your workout plan for the next few days. Do you plan to workout at the hotel or a nearby gym? Are you going to swim in the hotel pool or do Yoga in your room? Drawing up a plan can help you stay focused on your fitness goals.

It is best to keep your exercise schedule similar to the routine you maintain at home. However, don’t be afraid to add a little variety to your on-the-go workout. While travel may present some hurdles to exercise, it also invites new opportunities. If you find yourself in a new city for the first time, explore it by lacing up your athletic shoes and taking a long walk or jog through the city center. Or, rent a bicycle and pedal across town. Ask at your hotel about nice parks or trails that are nearby.

If you travel a lot, it is probably inevitable that your motivation to exercise will hit the occasional brick wall. Perhaps you are jet-lagged, or the weather is crummy. Or, you may find yourself locked in a cycle of endless meetings.

In such situations, try to fit a short workout inside your room. Perform a series of pushups and abdominal crunches, and throw in a few minutes of jumping jacks and stretching. Or, pop a DVD into your portable player and perform aerobics. If you have a jump rope, take it into the parking lot and use it there.

In no time, you will have completed your on-the-road workout, leaving you to enjoy the rest of the day guilt-free.

For more information on exercise, visit the Exercise Choices Center.