How to stay active and get your workouts done while traveling

Ways of travel While some modes of travel like hiking and kayaking equals to a high dose of long-term and low-intensity physical activity, other modes of transport such as vehicle-borne expedition travel and long-haul flights means by its nature very little of the same deal. In the latter case, it is therefore necessary to take short breaks at frequent intervals to avoid prolonged sedentary sessions. A basic rule says that you should take a break at least once every hour, but once every 30 minutes is significantly better. The movement break does not have to be long, but it should include some kind of short physical movement to trigger blood circulation in the body. For example, making 10-20 “air squats”, ie max depth “ass to grass” squats, is a good way to activate the quads, hamstrings and glutes that are radically under stimulated by longer periods of sedentary travel and inactivity. A short break every 30 minutes may seem a bit too much if you drive long distances, but aim for at the very least once every hour and try to keep regularity and frequency. As a bonus you’re getting out of the car, taking in the surroundings and get to breathe fresh air. I promise that the renewed energy you get from a short activity break is worth the few minutes it takes to stop at the roadside! The same goes for longer flights. Stand up in the cabin way, make some quick deep squats and stretch your body. Strange looks from fellow travellers aside, you’re significantly increasing your “travel health”. Rest & recovery In addition to taking regular and frequent breaks when away on that overland expedition or backpacking trip, the activities throughout the journey often involve more or less some degree of physical activity. You’re going hiking in the mountains, walking between different scenic attractions, renting a bike and doing a lot of other frequent low-intensity activities. All of this is obviously very good to keep your health in check, but depending on your daily routine back home you may soon feel restless and be in the mood of a sweaty workout. There are many advantages to actually let the body rest and get a break from the intensive exercise routine in your everyday life at home and just do fun things that may be physically challenging but not a regular workout. Training by nature means that the body is exposed to stress, which in this case is a good thing because the body then chooses to become stronger and more resistant if exposed to similar stress in the future (i.e next training session). Over time, this means that you become stronger and more persistent, based on what your workouts consists of. A regular and frequent exercise routine can sometimes create too much stress, especially in combination with everyday life challenges like pressed time schedules, work-related requirements and family commitments. The result of all this accumulated stress can lead to overtraining and [...]