In addition to those notes already, I bring a swim suit, stretchy band, and running shoes. I walk or jog early every day when I travel. I have jogged in every major city (and small ones) I have visited. Even if I only have time for 1 mile ( 8 - 12 minutes), I can get some exercise. I went to Europe once for 17 days, and jogged every day in a new place in 7 countries!
While waiting for airplanes, I walk around the airport. Minneapolis airport had a one mile loop laid out for victims of layovers.
When waiting at airports in line to board planes, I do calf raises. After using the toilet, hang onto the end and do about 15 tricep raises.
You can do wall push-ups in public, floor push-ups in your hotel room. It takes me about 20 minutes to do around 400 ab/core/sit-up exercises. On rare occasions I have done these in public, but usually only in the hotel room.
You can stretch in public places - I do it all the time. At meetings you can do "deskercise" see both the Thread by that title, and also the SP article on it. Great tips there!
I change the shoulder in which I carry my bag, and do neck stretches and strengthing while driving in cars and public transportation.
On airplanes in flight, I do cheek (butt) squeezes. After three hours one will be sore the next day! Also in public one can suck in your gut - pull in your belly. Always when standing, walking. Stand and sit up straight. It takes more back muscles than slouching. Have your ears over your shoulders over your hips....all day long when standing or sitting. Works great in meeting!
Also, pull your shoulder blades back together. Takes strong muscles to do it! Then try to put them in your back pocket! Great stretch and strengthener.
Learn Pilates and Yoga so you can do it on your own....anywhere in the world. One can do a mat exercise with no equipment for 90 minutes and never repeat an exercise. Try doing plank for 2-3 minutes without a break!
The list is endless. I didn't even get to stretchy band exercises!
See threads on "vacation." I wrote a longer post there with tons of ideas picked up over decades at working on this. I continue to be surprised how many exercises can be done all day long, in any position, and how many can be done without others knowing you are doing them!
Also, ask flight attendants! Most of the girls are in great shape. How do they do it on their long trips? Find out!
Experiment, be resourceful, get active, and stay with it! Good luck!
I swim in pools in hotels, counting times, not laps. It helps to be able to do a flip turn to get more exercise. Don't sit at the end of the pool and rest!
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