As a wellness professional, I am always advocating for my clients to exercise whenever possible. Numerous studies have shown that sitting for long periods of time is hazardous for your health. Cardiac (or heart problems), muscle degeneration and diabetic conditions are linked with those who sit for prolonged periods of time. Curious to see the impacts of prolonged sitting? The Washington Post created an image showing the negative effects of prolonged seating along with some recommended exercises.
Unfortunately, there are some places where you cannot exercise, such as an airplane. For obvious safety reasons, movement (other than from your seat) is restricted while an airplane is ascending, taxiing or descending. Just because you are restricted while in the air does not mean you cannot exercise at the airport.
After a multi-hour flight from Washington, DC and Amsterdam, Holland -my husband – exercised using a bike-powered charging station at Amsterdam’s Schiphol airport. It is a perfect marriage between fitness and self-renewable energy. It took him 20 minutes for him to fully charge his phone and he felt completely exhausted at the end of his bike ride.
Want some solo time exercising and don’t mind a little attention? Below are 10 exercise ideas that you can do while at the airport. And don’t worry if anyone notices you exercising. They might want to join alongside you!
Wall sit against the wall. Hold for at least 30-60 seconds and repeat up to 2 times.
Bicep curls using your carry on luggage. Try 3 sets of 12 on each arm.
Tricep kickbacks using your carry on luggage. Try 3 sets of 12 on each arm.
Knee lifts in place for 2 minutes.
Speed walk around the terminal (for at least 5 minutes at a time).
Walking lunges around the corridor (1-2 minutes).
Hamstring curls (1-2 minutes)
Double knee lifts while seated. Try for at least 1 minute and you will feel an incredible burn in your abs.
Shoulder shrugs for 1 minute. Lift your shoulders up and down to build up great muscles in your shoulders and back.
Rotation and extension movements. While standing, twist your body as far right and extend both arms up into the air. Repeat in the opposite direction. This is a great exercise for your obliques, which are the side muscles in your stomach.
Are you exhausted from all that airport exercise and looking for some R&R activities? Don’t waste your time reading cheesy romance novels or checking email messages at the free Wi-Fi terminal! Other fun ideas to benefit your body and mind are:
Visit Xpress Spas. They are at most airports in the U.S. and designed for travelers who want a little pampering between flights.
Center yourself and feel zen in the airport’s yoga or mediation room.
Walk to a different terminal and buy a souvenir for a loved one from a concession stand.
Either option you choose, have a safe flight and don’t forget to tell me how you kept yourself healthy while traveling!
Denise Lee is America’s favorite medical exercise specialist. In addition to her personal training certification, she also holds a medical exercise certificate from the American Health and Rehabilitation and Professionals. She is active contributor on ideafit.com and co-host of the Dominate Fitness Podcast. She is the owner and operator of Pinpoint Training Services, in Alexandria, VA. Follow her on Twitter, Facebook or her website.
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