Strategies for a Healthy Holiday Travel Season

It’s holiday season and with Thanksgiving all gobbled up, it’s time to look ahead for the remaining few weeks of 2011. With the December holidays quickly arriving on the horizon, there will be plenty of opportunities to continue having drinks and eats in good company. However, what about all those extra calories? There will be plenty of opportunities to squeeze in some workouts whether you are traveling away or sticking around.

Although training harder is always an option, with the tricky intersection of holiday events, impending work deadlines before the New Year and travel plans, training and eating smarter is definitely a consideration you should remember. If you have been on track with your training goals, take advantage of this final junction of the year to steam ahead…finishing the year strong and entering 2012 with fresh momentum, ahead of the curve of the perennial New Year’s resolution enthusiasts.

If traveling on the road for the holidays, here are a few methods to keep yourself in shape and focused:

No matter where you are staying, research and find out what exercise equipment and space is available. If staying at a hotel, this should be easy to research with the internet. If staying with friends/family, find out if anyone works out regularly and see if you can plan to tag along. It is something fun for you to do together, challenge each other and perhaps swap different training concepts by trying something new. Plant the idea in advance that you are going to exercise.

Pack workout clothes, footwear and equipment. Do not put it at the bottom of your suitcase/bag either… make it obvious and visible by stashing it at the top. This should serve as an instant reminder when you arrive at your destination and begin unpacking: get some activity! If you have time, to get even a quick 15 - 20 minutes of activity in, go for it. Do not procrastinate and get on it right away. When traveling, plans can quickly change on the fly, so use your free time wisely. Remember: the first workout will be mentally the hardest but it gets much easier after that.

If you have just arrived and finished traveling either by car or plane, one thing is for sure: you have been sitting. Sitting is one of the most physiologically inactive things you can do. New research into “sedentary physiology” links individuals who chronically sit on a daily basis for prolonged periods to higher rates of mortality! To re-energize yourself and kick start your metabolism back up: try a short work out at the minimum (even something as simple as walking) for 10-20 minutes. Your body will thank you! If you do bring equipment, bring something you know how to use well (eg. Suspension trainer, door-mountable pull up bar, resistance bands, jump rope etc) and packs easily via car or plane. There is also some research to support that if you are jet lagged, exercise is a good way to help acclimate to the new time zone. After the exercise, your body will more easily transition to sleep for that evening where you are.

Grab a friend/partner to work out with. This keeps you both entertained, motivated and challenged.

Better yet, look up a nearby gym, studio, Crossfit to see if you can join in for a few days. Use it as a learning opportunity to find out what different training settings offer and to teach your body something new.

If there is less equipment or none available at all, you will have to be creative and perhaps try some new things to adapt. At the minimum, exercises including planks, pilates, yoga, squats/lunges, push ups, plyometrics, running/walking do not require equipment at all. Have fun with it. It may not be your usual routine but remember: some exercise is always better than none.

If you are severely short on time, try short interval training. Decrease your rest time between exercises (remember to preserve good form) or increase your resistance to challenge yourself. There is research to show that short sprint durations (30 seconds to 1 minute) of high intensity cardiovascular exercise (multiple repetitions, of course) can equate to physiological benefits for your muscles and heart similar to longer duration runs.

Remember: enjoy it and have fun. When you get back home or return to your normal training routine, it will make the transition that much easier.

Have a safe and happy holiday! We’ll see you in 2012.

Yours in wellness,
Dr. Ryan Shum, Health and Fitness Columnist