We are springing right into summer and as the sun finally pops out, I’m thinking about travel! I love exploring new cities and have many travel destinations on my bucket list. Helping my clients prepare their body for an upcoming bucket list trip is one of my favorite projects. From African safaris, hiking across Europe, cycling and kayaking trips, to enjoying a trip to historic Israel, all of these adventures will be more enjoyable if your body is up for the adventure.
Is Your Body Fit to Travel?
You’ve been planning your trip for a while now. You are getting ready for every detail but is your body ready? Many women in their sixties are worried about their physical health for travel. They are worried they aren’t going to have the energy and endurance to keep up with their family and travel partners. To explore a new city, you will likely encounter historic streets and stairways, mountains, and hillsides and many times the terrain at these sites is uneven. Keeping up with tours may have you walking and on your feet for long days.
What about hiking or exploring areas where there are no handrails? Do you have the strength and balance to safely navigate these areas while taking in all the sights? You may even have to rush through an airport or two. What are your summer travel plans? Whether you plan to go to the beach, the mountains, the lake, or explore a new city, you want your body to be fit to travel and be ready to enjoy every adventure!
My client Jo Ann is an avid hiker who enjoys nature and travel. She had a couple of joint replacements and then found herself struggling to keep up with her hiking buddies even though they were older than her! Despite that, Jo Ann was planning a trip with her girlfriends to hike across France from one adorable cottage to the next. How fun! We worked together on specific exercises that would help her to increase her endurance, balance, and strength to enjoy this trip with ease. She enjoyed the trip so much she even hiked to the top of a mountain in Arizona soon after!
Ready to get fit to travel? Then give these exercises a try! I suggest practicing these exercises 2-3 times a week for about 8 weeks before your trip. The exercises below are just a few ideas. If you’d like the essential exercise guide to say “Yes!” to every adventure on your next trip, download my guide here.
Prepare for Takeoff and Landing: Squat to Overhead Press
Getting your suitcases into the overhead compartment on a train or airplane can be difficult, especially with narrow passages! By practicing this exercise you will help to build strength and power to get your suitcase stored with ease.
- Stand with feet hip width apart, stick your hips back and squat to reach down (to your suitcase). On the plane, you might have to stand forward in the aisle and then turn to place your bag into the compartment. Turning your feet versus twisting at your back protects your back and knees.
- Press the object up overhead, practice slowly lowering down. You don’t want to bump another passenger! Try 2-3 sets of 8-15 reps. You want to feel your muscles working and feel some fatigue in the muscles by the end of the reps. That way you know you are doing the right amount for your body.
Restroom Prep: Wall sit or Chair Hover
Chances are you are going to run into a restroom where you won’t want to sit down! Having the strength in your legs to hover will save you!
- Stand with feet and knees hip-width apart, lower back as if you are going to sit, hold for 5-10 seconds, press up quickly to stand. Try 2-3 sets of 8-12 reps.
Airport Sprints: Quick walk or sprints
At some point during your travels, you will probably have to rush! Whether it’s to keep up with your group or get to the gate before your next flight boards, your body will need to be ready to move quickly!
Going for a walk? Add in some short intervals of sprinting, jogging, or walking quickly. Be sure to warm up by walking for at least 5 minutes first. Then start by adding quick bursts of movement, even 15 to 30 seconds at a time of quick walking, jogging, or running, then go back to your normal pace for 1 minute. Each time you walk, add a few more intervals!
Give the exercises in this article a try! If you are worried about getting you and your luggage through the airport in time before the next gate closes, or getting your carry on bag into the overhead compartment, or being able to climb to the top of towers, turrets, and mountains, or even just walking on the uneven sandy beach with ease, download my Fit to Travel Exercise Guide here. My Fit to Travel Guide is the essential guide to say “Yes!” to every adventure on your next trip.
This article was originally published on sixtyandme.com.