Staying Fit On The Road

Written by Dr. Steve Chaney on . Posted in Fitness and Health, Issues, Uncategorized

How Can You Work Exercise Into Your Travel Schedule?

Author: Kai Fusser, MS

Stretch Band Yoga Work OutMany of my clients ask me “How can I stay fit while I’m on the road?” If you are traveling for work or leisure, traveling and working out can be a challenge, finding a gym, time, convenience and more gets in the way. For my athletes exercise is a must and getting it done is part of their job even though they have the same challenges. But also for us non-athletes, we want to stay fit even during travel, it also makes us feel better and can help with jet lag and combat the effects of “travel” food.

Travel Exercise Tips;

Now we should realize that we don’t need a gym to get a good workout in, a hotel room or some outdoor space can be sufficient. We also don’t necessarily need any equipment although bringing along a jump rope and a rubber band can add to the variety of on the road exercises.

So here are some ideas for simple ways to exercise, feel free to be inventive, our body can move in many ways and we need to take advantage of that.

  1. The power of walking: walking is one of the most natural and healthiest movements for us, it uses our whole body, stimulates the circulatory and nervous system, massages our organs and is relaxing. Take a 30-60 min. walk in a park, neighborhood or city, if done in the evening it will help you sleep better as well.
  1. Use your own body: here we can take advantage of our own body weight and gravity, there are countless exercises that can be done in a tight space, try to do 3 sets of 8-15 reps for each exercise, alternating between different exercises will save time. Here are some good ones: pushups with different arm widths, lunges in all different directions, squats, crunches with different leg positions, dips on a chair, regular and side planks, wood chop up, shot put etc.
  1. Use bands: attach it to the door or stand on it, curls, overhead extensions, pushing and pulling, straight rotations, shoulder rotations, pull downs, wood chops
  1. Cardio: here I recommend the burst training as it is the most efficient in time and effect, 4-6 minutes alternating between slow and sprint pace at 20 sec. slow and 10-20 sec. sprint ratio. This can be done by running in place with use of arms, rope jumping, hotel stairways, shadow boxing (no worries you are alone in the room).
  1. The ultimate way: if you really want a challenge and get things done quick do 3-5 sets of either Turkish get ups or pushups to jump (also called burpees) at high speed.
  1. In the hotel gym: hotel gyms are often “compromise gyms” but most have a treadmill (turn the motor off and push the belt while holding on) or a bike where the burst training can be done which I recommend over the long slow cardio for its effectiveness and its much easier to convince yourself of doing a short 4-6 min. workout verses a 45-60 min. long haul.

It is best to keep the workout short in time but high in intensity according to your fitness level.

Also remember your nutrition during travel, I know it is very challenging as we get out of our routine, but making the right choices (why not stopping at the super market for some healthy snacks before checking in) and eating in moderation will go a long ways towards still feeling good when you get back home.

Remember to keep it simple and fun so traveling doesn’t have to be a threat to your health.

For some great exercise tips and ideas for different exercises please visit my website; www.kaifitnessforgolf.com

The Bottom Line:

1)     Don’t neglect your health just because you’re on the road.

2)     Even if the hotels where you are staying don’t have fancy workout facilities, you have plenty of options. Just choose the ones that fit you best.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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Comments (1)

  • Matt

    |

    Good read! I never travel without my trainers. It’s always a joy to go out for a run and explore the area. Most times, it’s the only chance I get to work off some sweat before the wave of meetings I have to attend.

    Reply

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Latest Article

How to Choose the Right Pillow

Posted April 17, 2018 by Dr. Steve Chaney

Wake Up Each Morning Pain Free

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

how to choose the right pillow without headachesThe way you sleep is often a key to discovering the cause of headaches and more. If you wake up with neck pain, a headache, or you suffer from ringing in your ears, dizziness, or ear pain, there is a good possibility that it may be caused by the way you are sleeping. Your pillow may be the culprit.  But if you need to know how to choose the right pillow for you, it’s easy.   It just takes a little “investigation.”

 

How to Choose the Right Pillow if You Sleep On Your Side

Your head, neck, and spine need to always stay in a nice straight line, just as it is when you are standing up, but that takes a little thought and understanding of the way you sleep.  So, get comfy in your bed and then notice how your head is resting.

how to choose the right pillow to sleep painfreeIf you sleep on your side, your pillow needs to be just the right size, so your head doesn’t point down toward the mattress (your pillow is too soft) or up to the ceiling (your pillow is too thick). Either of these positions will make the muscles on the side of your neck stay in the contracted position for hours and pull your vertebrae in that direction, especially when you try to turn over to your other side.

Your SCM Muscle May Cause Serious Problems

You also need to notice if you turn your head a bit, especially if you are turning into your pillow or turning your head up toward away from your pillow. In either of these two cases you will be causing your sternocleidomastoid (SCM for short) to be held shortened for hours.

Your SCM originates on your collarbone and inserts into the bone behind your ear.  When it contracts you turn your head to the opposite side. However, if the muscle is tight (for example, when you’ve held your head turned toward one side for an extended period of time) and then you bring your head back so you are facing forward, the tight muscle will pull on the bone behind your ear and cause havoc.

The symptoms for a tight SCM are tinnitus (ringing in the ear), dizziness, loss of equilibrium, ear pain, headaches, pain in the eye and around the skull, pain at the top of the head, and even pain in the throat. Amazing! What’s even more amazing is that it’s rare that this muscle is considered when a medical professional is searching for the cause of your symptoms.

These are the things to know when considering how to choose the right pillow if you sleep on your side.

How To Choose The Right Pillow If You Sleep On Your Back

how to choose the right pillow for sleeping on your backIf you sleep on your back, your head should be on the mattress (not propped up with a pillow) and you should have a tiny support (like a folded washcloth) under your neck.  Or, you can have a wedge pillow that starts at your mid-back and gently raises your entire trunk and head up while still allowing your head and back to be in a straight line.

It’s always a challenge for people who toss and turn during the night, sometimes on their side and sometimes on their back.  The best thing I’ve found for this situation is to have the pillow below shoulder level so when you turn on your side your shoulder will automatically slide to the edge of the pillow while still supporting your head properly, and when you turn onto your back, the pillow will start at shoulder level so your head and neck are supported, but your head is being pushed in a way that causes your chin to move down to your chest.

hip pain causes and treatment pain freeIt’s tricky, but I can personally attest to the fact that it will work.  I can always tell when I’ve had my head tilted (I toss and turn during the night) because I will wake with a headache. When that happens I’m grateful that I know how to self-treat the muscles of my neck and shoulders so the headache is eliminated quickly.  If you already have Treat Yourself to Pain Free Living,  you can self-treat all your neck and shoulder muscles to release the tension.

How To Choose The Right Pillow If You Sleep On Your Stomach

If you sleep on your stomach, this is the one position that is so bad that it behooves you to force yourself to change your position. Your head is turned to the side and held still for hours, putting a severe strain on all your cervical and upper thoracic vertebrae. Not only will this cause headaches, tinnitus, and a list of other pains, but it can cause problems down your entire spine. It can also impinge on the nerves that pass through the vertebrae on their way to your organs.

If you do sleep that way, let me know and I’ll give you some suggestions that work to change your habit of sleeping. It takes time and energy, but the results are worth the effort.

In every case, the way you sleep may cause neck pain that won’t go away until the pillow situation is resolved.

Now you should know how to choose the right pillow for the way you sleep.

Wishing you well,

Julie Donnelly

About The Author

julie donnelly

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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