OM FOR THE HOLIDAYS
WITH all the eating, drinking and football-watching, even the most die-hard health nuts find it tricky to stay fit during the holidays. Consider the hours spent on the road, in the air and in the back seat, and workout time is even harder to come by.
Rebecca Kennedy, a former cheerleader for the New England Patriots and current trainer at cult fitness-favorite Barry’s Bootcamp, says even she struggles to find hours to exercise while traveling. “I’ve definitely been known to get down on the floor in the middle of an airport,” she says. “If people can sleep in an airport, why can’t I work out?”
But workouts to-go differ from those conducted in the comfort of a gym. A former high-flying exec, travel-wellness expert Jayne McAllister, who teaches pilates and is the author of “Mile High & Healthy: The Frequent Traveler’s Roadmap to Eating, Energy, Exercise and a Balanced Life,” is all too familiar with the unhealthy perils of life on the move. But she swears that combating the flab is easier (and less time-consuming) than you’d think. Kennedy and McAllister dreamed up these innovative ways to cram in a quick sweat session between swigs of wassail.
exercise at the airport
More and more frequently, airports are kitted out with lengthy walking paths. McAllister calls those of Baltimore (12.5 miles), Atlanta (7.9) and Fort Lauderdale, Fla., (1.3) particularly notable, and encourages travelers to take a hike — even if it’s short. “Do what you can in 10 minutes, and find another 10 minutes later in the day,” she advises. Bonus: San Francisco’s SFO, plus O’Hare and Midway in Chicago, have yoga studios anyone can use.
pack the right things
In her carry-on, Kennedy always throws a lacrosse ball (a baseball will also do), compression socks and a pack of electrolytes (such as nuun) that dissolve in water. While seated, tuck the ball between the seat and each thigh, then your butt and back to stretch out tight muscles. The socks and electrolytes reduce bloating,
Traveling can challenge even the most dedicated fitness freaks. Here, experts reveal easy ways to stay trim while on the road
prevent dehydration and soothe cabin-pressure-damaged skin.
Stop the car every two hours
Folks spending hours in the car to visit relatives should stop and stretch far more often than efficiency dictates. McAllister recommends stopping at least once every two hours for five or 10 minutes at a time. “Walk around, reach over and touch your toes, come back up to vertical. The spine needs to be moved in every direction,” she says.
Protect your neck
A common ailment that plagues frequent fliers, as well as those who lean over their laptops and phones, is called forward head posture, and it can lead to chronic lower back and neck pain.
To strengthen neck muscles anywhere from an airport lounge to a hotel room — and maneuver your neck and spine into proper alignment to avoid emulating the Hunchback of Notre Dame — McAllister recommends standing with your back, heels and the back of your head against a wall.
Tuck your chin slightly so your neck is straight. Put your arms by your sides with your palms facing your legs. Raise your arms to a 45-degree angle. Then flap them upward (as if you’re making a snow angel), and then back down to the 45-degree position 10 times. For the second set, hold your arms against the wall in the 45-degree position, lift them against the wall as if you’re beginning the first exercise, and then turn your palms inward and touch your ears in a “hear no evil” pose. Repeat 10 times.
Lastly, pretend you are climbing a rope ladder: Extend your right hand straight up so your arm is alongside your ear and grab an imaginary rung right in front of you. Pull the rung all the way down to below your chest, and simultaneously reach above your head with your opposite hand for the next rung in the same manner. Pull down with both hands 10 times. Repeat all three sets three times, and do the whole shebang twice a day.