How Active Boomers can enjoy traveling without losing fitness

What’s good for our bodies is good for our brains! We can improve our brain health, focus, and attention, maintain our energy level, sleep better, and elevate our mood by moving our bodies a little bit each day.

Being an active boomer, you know how important daily movement is to your health, so why are you willing to compromise your health when you travel?

When you travel, you tend to sit more, drink more, eat late, and indulge in foods you don’t typically eat at home.

More often than not, this leaves you feeling lazy and robs you of your energy and ability to focus. You don’t sleep as well as you should and wake up feeling exhausted and worn out. Because you’re fatigued, running low on energy, and probably a bit grumpy, you choose to take it easy and, you guessed it, skip your daily workout.

 

Does this sound familiar?

In this post, I will provide you with a quick and easy 20-minute workout you can do when you travel. I designed this workout to elevate your mood and energy level, enhance your ability to focus, and help you sleep better at night.

And, best of all, you don’t need to pack anything special.

How will you fit this workout into your busy schedule?

 

Try to work out first thing in the morning before you start your day. You will be consistent and get it done with the least amount of excuses. On those mornings when your brain says, “I don’t have time to work out today,” remind yourself that your health is a priority.

And, remember, it’s a quick and easy 20 minutes! You’ll be done before you know it.

Where can you workout?

 

Finding a location for your workout is easy. You have several convenient options: the privacy of your hotel room, the workout facility in your hotel, or take it to the local park.

The park is a fantastic option. The uneven ground adds a balance challenge, and the fresh air is an excellent mood enhancer! You’ll be ready to tackle your day of adventure full of energy and enthusiasm!

The Workout Guidelines

 

This program is a quick and easy 20-minute workout that you can do anywhere. All exercises use bodyweight resistance, so no additional equipment is necessary.

You will go through the workout once. The goal is to do the exercises in order and transition quickly from one exercise to the next to maintain an elevated heart rate.

Click here to watch a short video for proper form and technique.

Can you go through the workout twice or add more reps and time?

Yes, if you have the time and energy, go for it.

What happens if you miss a day?

No worries, every other day is great. However, try not to miss more than two days in a row.

The Workout Exercises

 

Before you jump right into the exercises, march in place, walk on the treadmill, or walk outside for 5 minutes to loosen up.

  • Squat – a total of 12 reps
    • sit back, lead with your hips, keep your chest lifted and spine long
  • Alternate reverse lunges – with side bend – a total of 10 reps
    • step back, keeping your front knee over your ankle, back knee drops toward the floor, focus on balance as you reach to the side
  • Alternate single-leg hip hinge – with a knee lift and twist – a total of 10 reps
    • another balance exercise, go slowly, hinge at the hip lifting the back leg off of the ground, return to standing as you bring your knee to the chest and rotate
  • March or jog in place – 1 min
    • your choice, the goal is to elevate your heart rate
  • Alternate side lunges – a total of 12 reps
    • lunge to the side keeping your knee in line with your toes, hips reach back as you maintain a long spine
  • Single leg bridge – 12 reps on one leg, then switch
    • focus on glutes and hamstrings as you lift your hips up and down
  • Forearm plank – hold 20-30 sec
    • can be done on toes or knees, maintain a long and stable spine
  • March or jog in place – 1 min
    • your choice, the goal is to elevate your heart rate
  • Alternate crossing lunge – a total of 10 reps
    • this is a “curtsey” lunge, crossing the back leg behind the front leg, lead with your hips as you maintain a long spine
  • Bird dog – alternating arms and legs – a total of 10 reps 
    • on all 4’s, great for core, alternate an arm and leg reach as you maintain a long and stable spine
  • Side plank – hold 20-30 sec each side
    • can be done with bottom knee down or both legs long, maintain a long and stable spine
  • March or jog in place – 1 min
    • your choice, the goal is to elevate your heart rate
  • Squat – a total of 12 reps
    • sit back, lead with your hips, keep your chest lifted and spine long
  • Forearm plank – hold 20-30 sec
    • can be done on toes or knees, maintain a long and stable spine
  • Back extension  – a total of 10 reps
    • arms back by your hips, use your back muscles to lift and extend the spine

 

The next time you travel, remember, maintaining your healthy habits while traveling is much easier than trying to get back into your routine once you return home. As you age, consistency in your fitness program is key to maintaining a healthy mind and body.

This quick and easy 20-minute workout will allow you plenty of time and energy to enjoy your travels, explore, and have fun.

If you enjoyed this post, but have injuries or limitations that keep you from doing a few of these exercises, please message me. I would love to support and guide you into a more specific program that meets your needs.

In health,

Renae

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