a list of exercises they could do anywhere.

Top 5 Exercises For Travelers That You Can Do Anywhere

 

I travel frequently for business and depending on the hotel at which I am staying, I may or may not have access to a gym or workout equipment. I would prefer to have access to a wide array of weight lifting equipment so that I can keep up with my workout schedule. But that is not always an option.

There is an old saying that even a little exercise is better than nothing. I have found this to be true for myself. On the days that I skip a workout, I can definitely tell a difference in my energy and attitude. If you have got a pair of comfortable shoes, you can almost always find a way to get some cardio even if your hotel does not have a workout facility. Most cities and towns will have parks or areas where it is safe to take a brisk walk or run. On occasions where there is inclement weather, I have even taken to walking up and down the stairs at the hotel (which in itself can be a great cardio and leg workout!)

But many people think it is hard to get a good resistance workout without at least a set of dumbbells. While dumbbells or weight machines definitely will increase the effectiveness of your workout, you can make due with nothing more than your own body weight. The key is intensity and repetitions.

I have compiled this list of five simple body weight exercises that you can do anywhere and at anytime. You can do these five exercises even in the confines of the smallest hotel room.

• Push-Up - Who could forget the time honored push up? This simple exercise will give your chest, arms, and core a great workout. For greater variety, try changing the position of your hands or feet. I like to set a number of repetitions and try to accomplish it within a set time period. A hundred push ups in two minutes will make you really feel like you have done a major chest workout.

• Body Weight Squats exercise - The squat is one of the most basic body building moves. It is a compound exercise which works muscle groups from the back down to the feet. With a barbell it is a tremendous exercise, but do not let the fact that you will be doing them without added weight make you think they are easy. Like the push-ups, set a number of repetitions for your goal and try to achieve them in the shortest time period while keeping good form. For extra resistance, you could pick up a piece of your luggage and hold it while you do your squats!

• Lunges - The lunge will work your quadriceps, gluteus and hamstrings. Depending on how much space in your hotel room, you may have the space to do a variety of different types of lunges. If you only have a small space, you can do simple lunges. With a bit more space, you can do walking lunges or side lunges. Mix it up and feel the burn!

• Crunches - Some people hate crunches, but I have to say I love them. And there is no doubt that they are effective. For added resistance, you could hold the hotel room phone book above your head.

• Chair Dips - To give my triceps and shoulders a workout, I like to use the hotel room chair as my tool for chair dips. I've also used a coffee table or even the bed. We have to be creative when we are improvising.

As I mentioned, intensity and the number of reps are what can make this workout effective. If you are in great shape, you might have to repeat this workout once or more in order to match your abilities.

With the temptation of eating out and limited work out facilities, It is not always easy to stay fit while traveling, but with this basic workout, you will not have any excuse that you did not have a place to workout.