5 Travel friendly, and starter exercises you should be doing anyway.

One of the greatest excuses I hear is "I travel for work, so exercising is difficult". I am doing just that; I am away in New Zealand, for work and exercising. So can you. For those of you starting out, these are great options to consider with no special equipment required.

Five effective bodyweight exercises, suitable for travellers and those new to exercise, especially men over 50.

Focus.

These exercises focus on 3 core areas.

1. STRENGTH, essential as we age for bone density and daily capabilities.
2. FLEXIBILITY, which gives us muscle tone, joint mobility, range of motion, and blood circulation.
3. BALANCE, which is imperative for us to feel competent, and to continue to develop our physical capabilities safely.

The exercises. Take note.

1. Wall push-ups

Why?  If you haven't been exercising, you need to strengthen your cardiovascular system. If you're travelling, you already have everything you need to do this. Movement frequency shunts blood around the body and increases the workload through heart rate and blood pressure. Be mindful, when you start training to allow time to build your ability.

How to: Find a wall.

1. Stand facing the wall, about an arm's length away.
2. Place your hands on the wall. Shoulder height and shoulder-width apart.
3. Lean forward, bend your elbows to bring your chest toward the wall, then push back to the starting position.

Your body weight and gravity are the resistance elements. Same for any bodyweight exercise, so transitioning to harder levels of exercise promotes sustainability in a safe and progressive way. This exercise is easier on the joints than traditional push-ups, but YES! It is effective.

Try: 3 x 12 - 15 repetitions with a 60 - 90 second rest between each set.

2. Chair squats.

Why? Opens up your hips and strengthens your legs! Walking is the number one mobility action, keep in mind bending, scooping, crouching, and squatting should be regular and everyday movements.

How to: Find a chair.

1. Stand in front of a sturdy chair with your feet shoulder-width apart.
2. Sit down and stand up. Keep your weight through your heels, and your chest neutral.
3. Progress to hovering above the chair for a moment, then rise back up to standing.

Again, gravity is the prime resistance force here and your body weight the load.  This strengthens your legs, improves your standing stance, and body balance.

Try: 4 x 12 - 15 repetitions with a 60 - 90 second rest between each set.

3. Standing calf raises.

Why? These puppies carry you around. Your ankles and feet rely on them to help you correctly carry your body weight and have good heel-to-toe mechanics when you walk. Building strength in your calf. Important for running, skipping, hopping, and avoiding injury. 

How to: Find a step.

1. Stand with your feet hip-width apart, holding onto a chair or wall for support.
2. Slowly raise your heels off the ground, balancing on your toes, then lower back down.

Try: 4 x 20 - 30 repetitions with a 60 - 90 second rest between each set.

4. Triceps dips.

Why? Working your triceps (pulling and extending strength) also works your upper back, and in this position, your abdominals.

How to: Go back to the chair you used earlier.

1. Sit on the edge of a sturdy chair with your back straight. Grip with your hands so you don’t slip.
2. Extend your body forward with your elbows bent, then lower your body slowly, hold at the bottom for 1 count, and return to the start position. Repeat. As you strengthen go lower. These may burn to start.

This will strengthen the triceps, upper back, and stomach. Your legs also hold a strong static position.

Try: 4 x 12 - 15 repetitions with a 60 - 90 second rest between each set.

5. The plank.

Why? This is actually a posture exercise. It does the abdominals, shoulders, lower back, glutes, quads, and feet.

How to: Look down.

1. Lay face down on the ground with your hands in the push-up position.
2. Extend your arms and brace that position whilst keeping your stomach, back, bum, and legs tight. You may also rest your body on your elbows and perform this plank hold.
3. Hold until you begin to lose your posture and tight form and then return to the floor.

Try: Sets of TIME in seconds, or minutes you can hold with form. 60 - 90 seconds' rest.

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What to do BEFORE you start exercising.

• Have a physical health check if you have not had your annual. Screening and health checks are essential for all of us.
• Show this program to your doctor, so they can sign off on its appropriateness to you. If you want it to be tailored, INVEST in one session with a personal trainer and ensure great form.
• Start slowly and focus on proper form. This is key to preventing injuries, making progress, and building sustainability and longevity.

Give it a crack.

Written by Donny Singe, Performance Coach. You can find out more or get in touch with Donny on his website donsinge.com.

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