How can I get exercise when I’m traveling?

August 2nd, 2014

Many of my patients say they have no time to exercise because they travel often for business.  Here are some tips I recommend for keeping fit during your layover.  Think of the layover as an opportunity to get in a good workout.  Exercise will also reduce your risk of blood clots in the leg called DVT’s and can reduce stress when your flight is delayed.

• Walk, walk, walk!  Most airports have long hallways that are great for distance walking.  If you have a pedometer, you can see how far you are walking.  Increase the pace so that you are barely able to speak a full sentence.
• Find a gym.  Many airports have gyms now or have arrangements with gyms a short taxi ride away.
• Bicep curls with your handbag.  Hold your purse, backpack, or duffle bag with you hand while seated in a chair. Pull the bag toward you as if you had a dumbbell in your hand.  If you need to add more weight, buy a large bottle of water and place it in the bag.  If you are a regular weightlifter, you can even try using your large luggage, but that can be quite heavy.
• Lunges.  These can be done while waiting at your gate.
• Calf stretches.  Waiting in lines for security can be turned into a simple workout.  Lift up your heels and “point” your toes like a ballerina and hold that for 2 seconds.
• “Chicken Stretch” for your upper back and shoulders.  This is absolutely essential for traveling especially sitting in cramped seats on the airplane.