Both Ramie and I are athletes so we’ve been active our entire lives. We’ve also stayed in pretty good shape over the decades. But as we’ve gotten a bit older even we’ve noticed that we had to pay more attention to our bodies and better prepare for any excessive physical exertion. As such, we’ve developed stretching routines that we do every day but also specific ones in preparation for things like hikes, swimming or excessive walking travels.
1. Why Get Into Shape?
No matter your vacation choice, the odds are pretty good you’ll be involved in some sort of physical activity that you normally wouldn’t engage in. Consider the following vacation types and what out-of-the-norm physical strains your body might have to endure.
- Sightseeing – more walking than you normally do including uphill and downhill, standing still for long periods of time, sitting for long periods of time
- Water – swimming (especially if it’s ocean tides), walking on the sand
- Amusement Park – more walking than you normally do, standing still waiting in line for long periods of time
- Hiking – more walking than normal with a focus on uphill and downhill muscles
2. How to Get Started
We’ve all been there . . . you’re having fun with your kids, or grandkids, and their energy is picking up just as yours is fading. You’ll probably never have the same energy levels you did when younger but that doesn’t mean you can’t do some basic things to improve your stamina, and fun! You can start with simple basic stretches for 7 minutes a day. No matter how busy your day is you can always fit in 7 minutes somewhere. Honestly, it’s best to get into a routine. For morning people first thing in the a.m. works well. For a stay-at-home parent, the kid’s naptimes are ideal. Find the time that works best for you and stick with it.
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3. Do It Right the First Time
While all exercise is beneficial, it is important to remember that there is a right, and wrong, way to proceed. The stretching exercises we are recommending are approved by our daughter, Tiana, who is a CPT (Certified Personal Trainer). We’ve also been doing variations of each most of our adult lives. The way you stretch your muscles can vary dependent upon the activity you’re engaged in. For the most part your stretching should be static, stretch and hold for a specific amount of time, vs ballistic where you expand and contract (think bounce). If you exercise incorrectly it’s possible you could hurt yourself but, more likely, you’ll simply not get the most benefit from your workout.
4. It’s Worth the Effort
The majority of folks don’t like working out. It’s time consuming, can be painful and, if you’ve really pushed yourself, can be flat-out exhausting. However, I challenge anyone to say they didn’t feel better about themselves after a workout. That feeling is what motivates us to keep doing it every day. Another great motivator is how good you feel all the time, every day. When you stay in shape, climbing up a flight of stairs won’t feel like you’ve just completed the hike to Dragon’s Tooth or down from Loreley Rock. More energy always means more production at home, in the office or at play.
When coupled with a sensible diet, regular exercise has all kinds of benefits. Studies are starting to consistently see the benefits of just walking 15 minutes a day or weight training just a few hours per week. Even if you do a bare minimum, any exercise is better than none. As with all things, moderation is always recommended.
5. Plan Ahead
It always helps when you can anticipate what types of physical activity you’ll be doing when on the road. While there are general routines that do a great job of keeping you in good condition, there are also specific stretches and exercises you can perform that target precise areas of your body. If you know you’ll be walking a lot on uneven terrain like we did in Rome, it’s good to focus on your thighs, quads, groin and calves. If you’re having a water vacation at the lake or ocean you’d want to make sure your shoulders, chest and thighs are conditioned and flexible.
6. Be Consistent
Think of staying in shape as an incremental exercise (pun intended). The more you put in beforehand, the greater the benefit later. Setting a routine also serves as a great role model for your kids or grandkids. As we have always been active it’s nice to see our kids, now in their 20’s, continuing to make exercise a daily part of their lives. After all, they need to keep up with Mom and Dad if they want to tag along on our next adventure.
7. Get a Partner
It’s been our experience that working out is always more beneficial if you have a partner. There are a few reasons for this. The primary reason is the encouragement you can provide to one another. We also tend to be more accountable when we know someone else is watching. It’s also great to have a partner that can be supportive and that understands what you’re going through, to encourage and push each other. It can make all the difference on those days when you just aren’t “feeling it”. Finally don’t underestimate the value of having the distraction of another person in the room. Their presence alone can keep you from dwelling on the sometimes tedious nature of exercising, particularly if you’re just stretching.
Finally . . .
A vital element of conditioning is the post workout stretch. The same principle applies when traveling. As difficult as it may feel at the time, when you get back to your hotel room, your body will thank you later if you take 5 minutes to do some basic stretches. It’s a cool down for your body and it helps to reset your body to a more natural state.
Do you have any exercise stories or thoughts? We’d love to hear all about them.
