According to a 2013 CDC (Centers for Disease Control and Prevention) report, almost 80% of adults in the United States don’t get the recommended amount of physical activity on a weekly basis. The CDC recommends at least 150 minutes of cardiovascular exercises every week, or 75 minutes of intense workout. However, the things are gradually changing; more and more, local communities and offices are providing access to convenient places, where people can be physically active.
In spite of this, you have to take responsibility and make sure that you have the recommended amount of training weekly. Regular exercise prevents muscle decay – after the age of thirty, physically inactive adults tend to lose muscle fiber at a rate of up to 5%, which amounts to a 30% muscle loss by the age of sixty. Therefore, it is important not disrupt your exercising schedule, not even when you take a vacation or a business trip. Let’s face it; routine is vital to your exercising habits, and you have to try to stick to it any time, any place. Here are a couple of ways you can do it while traveling.
Pack Gear and Work Out in Your Hotel Room
A full exercise session does not require a lot of equipment, and if you are not staying in a tiny apartment, you probably have enough space for a full body workout. As the fitness expert, Jessica Smith points out in this Entrepreneur article, you can easily create a complete full body routine using nothing but your own body weight and the furniture in your room. Moreover, your smartphone can help you out – Android and iOS apps such as Workout Trainer and Sworkit can guide you through a hard workout. Apps such as these, allow you to set different lengths, so you can fit a workout into your schedule, no matter how busy you are.
Make Sure to Find Affordable Local Gyms
However, if you do not want to work out in your hotel room, you should go out and track down other activities in the city you are visiting. For example, in addition to gyms, most of the hotels have swimming pools, so you can take a quick few laps anytime. On the other hand, you can get a little more creative with your exercise – many cities have bicycle-sharing programs, so you can rent a bike, have a workout and explore the city. Needless to say, you should definitely search online a little bit, and try to find the most inexpensive gyms in the city. If you are traveling to Europe, you are in luck, there a lot of nonstop fitness gyms all across the continent, that work 24/7, you do not have to worry about ruining your plans.
Once you are Home, Return to Your Regular Routine
Sticking to your workout routine is often easier said than done – whether you are on a work trip or a holiday, your schedule is probably full and you do not have a lot of time to devote to training. However, this is not necessarily a bad thing, because sometimes you need a break from training and you are probably getting a nice workout just from walking around town or running on the beach. Once you get back from your trip, you should adjust your regime a little bit – according to the Harvard Medical Journal, you should tone down your workout in the first few weeks and slowly get back to your usual regime.