Stay Active While Traveling This Holiday Season: A Guide for Busy Adults
The holiday season is a time for family gatherings, festive meals, and, often, travel. While these activities bring joy, they also create challenges for maintaining a consistent exercise routine. Many adults find themselves pressed for time, limited by hotel gyms, or uncertain about how to exercise effectively while away from home. At Emery Physical Therapy, we understand these challenges and want to provide practical strategies to help you stay active, protect your joints, and maintain your functional strength during holiday travel.
Why Maintaining Activity Matters
Regular physical activity is essential for overall health, mobility, and injury prevention. The Physical Activity Guidelines for Americans recommend 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise weekly. Maintaining this routine supports cardiovascular health, preserves muscle mass, and reduces the risk of falls or injuries—particularly important as we age. Even short bouts of activity while traveling can significantly impact long-term wellness.
Travel-Friendly Workouts
Traveling often limits access to equipment or gym facilities, but effective workouts can be completed anywhere using minimal space and no equipment. At Emery Physical Therapy, we emphasize functional movement—exercises that enhance daily activities, maintain independence, and prevent injury.
1. Full-Body EMOM Workouts
EMOM, or “Every Minute on the Minute,” is a time-efficient way to maintain strength and cardiovascular fitness. For example, you might set a 20-minute timer and alternate movements each minute—perform 8 burpees on odd minutes and 10 squats on even minutes. Complete each set and rest for the remainder of the minute. This format boosts heart rate, strengthens core and lower-body muscles, and supports functional mobility—all crucial for maintaining independence.
2. Quick Multi-Round Circuits
Even without a timer, you can perform a simple circuit focusing on the upper body, lower body, and core. Consider five rounds of 10 push-ups, 10 air squats, and 10 sit-ups. Modifications are available for all fitness levels—push-ups can be performed on the knees or against a sturdy surface like a desk or chair. If space is limited, substitute lunges for squats or use a backpack for added resistance.
3. “6x6x6” Strength Approach
Inspired by busy parents and professionals, this method involves selecting six exercises and performing six repetitions of each for six rounds. Mix and match movements like squats, lunges, push-ups, rows, or burpees. This approach allows for creativity, targets multiple muscle groups, and can be completed in about 20 minutes—perfect for a hotel room or a short lunch break.
Tips for Staying Active on the Road
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Use What You Have: Household items like water bottles, milk jugs, or a backpack can serve as weights.
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Prioritize Functional Movements: Squats, lunges, and push-ups mimic everyday activities, improving strength for real-life tasks.
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Set Realistic Goals: Even a 10- or 15-minute session counts. Consistency matters more than duration.
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Listen to Your Body: Travel can be stressful on muscles and joints. Focus on form and avoid overexertion.
At Emery Physical Therapy, we believe compliance is key. Staying active—even in small ways while traveling—contributes to long-term mobility, joint health, and overall wellness.
How Emery Physical Therapy Can Help
If aches, pain, or past injuries limit your ability to exercise while traveling, Emery Physical Therapy can help. Our clinicians provide personalized assessments and movement strategies to ensure safe, effective activity no matter where life takes you. Whether you are visiting Mount Prospect, Des Plaines, Oakbrook Terrace, or surrounding areas, we can help you maintain strength, mobility, and functional independence.
We encourage patients to take advantage of our free assessment to create a tailored exercise plan that fits your schedule, space, and travel plans. Visit www.emeryphysicaltherapy.com or contact our clinic today to schedule your appointment and stay active this holiday season.