Summer is upon us! Which means a couple things; people are ready to show off their summer body and will look to maintain their figure, and people will be taking summer vacations and traveling abroad over the next few months. Being healthy and traveling are two important aspects of life, however for some reason the two aren’t always synonymous. While traveling, many people may want to relax and kick their feet up, or eat delicious foods that may not be deemed “healthy”. Of course you could always go for a run or walk around the hotel grounds or the surrounding areas, or you could go for a swim in the hotel pool as swimming is one of the best exercises anyone can do. You could even do yoga to exercise the mind, body, and soul. But if you aren’t feeling any of those options, and there isn’t a gym in the hotel to work out in, try doing some non-weight exercises, or calisthenics, in your hotel room!
Calisthenics are a great way to get into or stay in shape. In fact, many people use calisthenics as their normal exercise routine and not just when in a hotel room. By using different exercises to target each muscle group, you can have a full body workout without leaving your hotel room in a short amount of time.
1. Upward and Downward Facing Dog- This is a common yoga exercise and is a great way to get your body warmed up before a work out or cooled down following one. Lay flat on the ground face down. Take a deep breath, push your hands against the ground to push your chest up while keeping your legs flat on the ground. Hold the pose for several breathes. On the last exhale, lift your bottom up to form a 90-degree angle with your body while keeping your feet and hands flat on the ground and your head between your arms. Stay in that pose for several breathes. On the last exhale, bend your knees to the floor so that your knees are under your hips and your hands are under your shoulders.
2. Planks- Planks are one of the best exercises you can do to work out your core. Lay face down on the floor. Prop yourself up with your forearms and keep your elbows directly below your shoulder. Remember to keep your body straight. For beginners, try using a straight arm with your hands directly underneath your shoulders.
3. Wall Sits- This is a great way to focus on your lower body as well as your core. Find a wall, then squat down into a sitting position with your back against the wall and your legs in 90 degree angles.
4. Mountain Climbers- Ready to get your heart rate pumping? Mountain climbers are a unique exercise that can get your heart rate up and work out your entire body without needing machinery or a large space to move around. Start in a push-up position and alternate bringing your knees to your chest.
5. Push-ups- This classic exercise focuses on your upper body strength and your core. To work out different muscles doing this exercise, try doing them on an incline and decline as well.
6. Sit-ups/ Crunches- This is another classic exercise that targets your abdominals. To increase difficulty try doing them with your legs up at a 90-degree angle. Or you could try air bike crunches where you alternate touching opposite elbows to knees.
7. Squats- This exercise really targets your thighs and your gluteal muscles. Remember to keep your feet shoulder width apart, and keep your heels flat on the ground when squatting.
8. Leg Lifts- As you may have already noticed, many of these workouts focus on your core, and leg lifts are one of the best ones you can do. Lay flat on your back and lift your feet 6 inches off the ground. For a change you could also try switching your feet from opened to closed every 10 seconds.
9. Lunges- Step forward with one leg lowering your hips until both legs are bend at 90 degree angles. Make sure your front knee is directly above your ankle and your back knee doesn’t touch the floor. Rotate legs.
10. Tables- Sit down with your hands and feet on the floor. With your arms behind you, prop yourself up by lifting your hips as high as you can, and squeezing your glutes and shoulder blades as hard as you can.
There are several different ways to approach these exercises, you could try doing each one until exhaustion, breaking them up into different repetitions and sets, or a mixture of both. There are a ton of other non-weight exercises you can do, however everyone is different and some may find other exercises more successful than others. Try looking up other exercises and make a work out guide that fits you and your needs best.
For more help when traveling overseas, read our previous blog, “Tips for Traveling Abroad.” We wish you safe travels along your journey. If you are interested in purchasing travel insurance, or have any questions or concerns, please contact us at +1 954 828 1819 or +44 (0)1624 678668 or visit us at mhginsurance.com. It is important to have proper travel insurance coverage in case of an unexpected emergency while traveling abroad. Our insurance brokers have the experience to assist you in selecting the right plan for you, with the best value.