vacation exercise: easy & effective

by Joe Janowicz

So you’re going on vacation with your family, friends or maybe by yourself. And although vacation is a time of relaxation and fun, you certainly don’t want to slow the progress you’ve been making with your personal daily exercise program. So here are a few easy exercises you can do while in a hotel, a friend’s home, or even while camping.

First – since cardio is important in helping to tone up, a walk each morning is something you can easily do. Do at least 20 minutes of walking or jogging to be effective.

Another cardio opportunity could actually be in your hotel -- a fitness center with cardio equipment. If the family doesn’t want to join you, try to do this early or late so you don’t disrupt the rest of the vacation.

If you don’t want to leave your hotel room, there are some easy ways to do a variety of exercises using things or places in the room. For example, if you sit on a chair, with hands at the side, you can lift both legs up and outwards to do a version of an abdominal sit-up. Or you can lay on the floor with your feet on the chair and do stomach crunches. Ten to twenty reps, then rest, and repeat for at least three sets.

For chest or upper body I recommend this: Stand in the front of a bathroom doorway and put your hands on either side of the doorframe, chest level. Holding onto the doorframe, slowly let your body fall inwards. Then slowly push yourself back. Be careful you don’t overdo it. This is a super chest exercise, and a great way to get an upper body stretch. I recommend 10 –15 of these, rest for about 20 seconds, and then do another set.

For your legs: Take off your shoes and put one leg forward on the seat of a chair, then lower your back leg slightly, like a bending exercise. This will be effective on your hamstrings or quads. Do a couple of repetitions and sets of this. And don’t go too far down, just a simple easy stretch.

Finally, the arms: Here’s a fun way to tone them up and make them rock hard. If you have a small carry-on type bag or business briefcase, simply place the strap or handle in one hand and lift it with your arm as if you were lifting a dumbbell. You can do lots of reps of this one.

Exercises on vacation can be easy, effective, and fun. Just do it.

ABOUT THE AUTHOR: Joe Janowicz changed his life at age 50 and began the study and practice of body building. He currently holds the titles of Mr. Senior Rochester and NYS Master’s Champion. He is a dedicated body builder who hopes to motivate people of all ages to achieve better fitness and health.