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Traveling for work often means long hours sitting in airports, on planes, and in meetings, leaving little time for your regular workout routine. However, staying active while traveling is essential for maintaining your energy, reducing stress, and keeping your body in peak condition.
With some creativity and preparation, you can fit in a quick and effective workout right in the airport. Here’s a simple, equipment-free routine you can do while waiting for your flight.
The Benefits of Working Out at the Airport
Before diving into the workout itself, it’s important to understand why you should consider working out at the airport. Long periods of inactivity, like sitting during a flight, can lead to stiffness, poor circulation, and even deep vein thrombosis.
A quick workout can get your blood flowing, stretch out tight muscles, and boost your mood by releasing endorphins. Plus, it helps burn off some calories if you’ve indulged in airport snacks or meals.
Preparing for Your Airport Workout
To make the most of your airport workout, you need to be prepared. Wear comfortable clothing that allows you to move easily. If you’re traveling in business attire, consider packing a change of clothes in your carry-on.
Look for a quiet corner of the airport or a less crowded gate where you can move freely without disturbing others. Some airports even have dedicated yoga rooms or fitness areas, so take advantage of these if available.
Your Airport Workout Routine
If you arrive at the airport way too early for your flight or perhaps you have a long layover and you can’t exit the airport, make the most of your time by exercising instead!
Staying active as you wait around can help awaken your muscles and prevent them from going stiff or sore. Exercising while at the airport can help pass time too and before you know it, you’ll be boarding your flight soon.
With that said, here’s an airport exercise routine that you should try!
Warm-Up
Start your workout with a gentle warm-up to prepare your body for exercise. This could include marching in place, doing arm circles, and doing leg swings. Your warm-up should last around 5 minutes.
Strength and Cardio Circuit
This circuit combines strength exercises with cardio to give you a full-body workout. Repeat the circuit 2-3 times, depending on how much time you have.
Bodyweight Squats (15-20 reps)
Stand with your feet shoulder-width apart. Lower your body as if sitting back into a chair, keeping your knees behind your toes. Push through your heels to return to a standing position.
Push-Ups (10-15 reps)
Place your hands on the floor or a bench, shoulder-width apart. Lower your body until your chest nearly touches the ground. Push back up to the starting position. Modify by doing push-ups on your knees or against a wall if needed.
Lunges (10 reps per leg)
Step forward with one foot and lower your body until both knees are at a 90-degree angle. Push back to the starting position and switch legs.
Jumping Jacks (30-60 seconds)
Jump your feet out wide while raising your arms overhead. Jump back to the starting position and repeat.
Plank (30-60 seconds)
Get into a push-up position but rest on your forearms instead of your hands. Keep your body in a straight line from head to heels, engaging your core.
Cool Down and Stretching
After completing the circuit, take a few minutes to cool down and stretch. This will help reduce muscle soreness and improve flexibility. Do hamstring stretches, quad stretches, and shoulder stretches.
Tips for Staying Active While Traveling
In addition to your airport workout, here are a few tips to help you stay active during your travels:
Walk When Possible
Instead of taking the moving walkways or escalators, opt to walk to your gate.
Stretch During the Flight
Stand up and stretch or walk up and down the aisle periodically during your flight.
Choose a Hotel with a Gym
If possible, select accommodations that offer fitness facilities so you can maintain your regular workout routine.
Bottomline
Staying active while traveling for work doesn’t have to be complicated or time-consuming. With this simple airport workout routine, you can maintain your fitness and keep your body energized, even on the go. Remember, a little bit of exercise can go a long way in helping you feel your best, no matter where your work takes you.
