Hi there,
Welcome back to ‘Hey Coach Darren’ – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
This week’s message is relevant to all fitness enthusiasts, regardless of your level of experience or specific circumstances – in part because we’re covering two topics together! We’ll be exploring the world of low-impact exercises AND how they can be easily incorporated into your routines when you’re away from your usual gym setting or just at home
This FitTRAC member introduced these topics by telling about her upcoming travels that will keep her away from her normal routine, and joint issues that plague her when exercising with too much impact. Here is her question about these two common issues:
“Hey Coach Darren, I need your advice on staying active when I’m traveling and can’t make it to the gym! I’ve got a lot of trips coming up, and I don’t want to fall behind on my fitness goals.
But I also have to be very, very cautious about the amount of impact I have because my knees and joints have been giving me some trouble, and I want to avoid high-impact exercises as they often exacerbate my discomfort. I want to keep working out while I’m away from the gym, but I definitely can’t neglect my joint health!
Can you suggest some low-impact exercises or creative ways to stay active while on the road/not around the gym? Finding ways to maintain my fitness during travel is crucial for me, and I’d love some versatile and enjoyable workout ideas.”
It is understandable for traveling to throw a wrench into your usual gym routine, and it can be doubly difficult to stay on track if you’re dealing with knee pain and other joint concerns. Here are three tips to help you keep moving and maintain your fitness while traveling AND protect your joints:
Taking the stairs (up and down) and swimming: If you’re staying in a hotel or a multi-story building, opt for the stairs instead of the elevator. It’s a low-impact way to engage your leg muscles and get your heart rate up without putting excessive strain on your joints. Start with a few flights and gradually increase as you feel comfortable.
Another perk to traveling to a place where you stay in a hotel is that there may be a pool there! In fact, seek out hotels or accommodations with a pool. Swimming is a fantastic low-impact exercise that’s easy on your joints. If you’re not a swimmer, consider water aerobics or simply walking in the pool. The buoyancy of the water will reduce the stress on your knees and joints while providing a great workout.
Be creative with equipment: When you’re in your hotel room or even during a layover at the airport, you can perform chair workouts. Use a sturdy chair for exercises like seated leg lifts, tricep dips, and seated marches. These movements are gentle on your joints and can be done almost anywhere, making them perfect for travelers.
One of the best pieces of transportable equipment is resistance bands – pack a set of them in your luggage during your next trip. These lightweight and versatile tools allow you to perform various exercises that target different muscle groups. You can do seated leg lifts, seated rows, and even upper body exercises while sitting comfortably in your hotel room. Resistance bands are perfect for maintaining strength without the need for heavy equipment.
Daily stretching and mobility: Don’t underestimate the power of stretching, especially when you’re traveling and may be sitting for extended periods. Dedicate a few minutes each morning and evening to gentle stretching exercises. Focus on areas that tend to get tight, like your legs, lower back, and shoulders. Stretching helps improve flexibility, reduce stiffness, and can be a soothing way to start and end your day while taking care of your joints.
Remember, the key is consistency. Even short, daily sessions of low-impact exercises can make a significant difference in your overall fitness. Listen to your body, and if any exercise causes discomfort or pain, modify or skip it. Your joint health should always come first. Stay active, stay healthy, and enjoy your travels!
Stay tuned for next week’s ‘Hey Coach Darren’ where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.