• Adrian Pujayana, DC ATC CSCS CSCS CSCS CSCS

Damage Control: Overcoming Exercise Restrictions During Travel

You are on the road this month, driving, flying, and staying in hotels and other people’s homes. Your time is certainly limited, and you are away from your regular gym, running route, and even your therapists. Not to worry, because sometimes change is a refreshing way to expand your worldview, and even challenge you to overcome certain limitations. Here are 4 tips I recommend when traveling…

Travel tip #1: Requisite gear I recommend bringing at least the following travel necessities to facilitate your activity level while traveling. The first is a good pair of running shoes, maybe ones that are dark enough or ‘fashionable’ that it can cross over as your ‘going out’ shoes. A good pair of crossover running shoes will be best for going up and down stairs in your hotel, and protective enough for adventurous runs around town when you want to explore.

The next thing I recommend, is a resistance rubber band, often known as a ‘superband’ that has hundreds of uses for exercise. For example, you can perform…

  1. Resisted pushups

  2. Chest presses

  3. Bent Rows

  4. Biceps and Triceps

  5. Stretch you hamstrings

  6. Goblet squats

  7. Lat pull downs

  8. Rotator cuff maintenance

  9. Resisted reverse crunches

  10. Hamstring curls

  11. …there’s so much more!

Travel tip #2: Use your surroundings If you have stairs, use them. If you are close to a tourist area, go on a walk or jog. If there’s a pool, try the water for laps or for treading time. And ideally, if there’s a gym, use it. If there’s a beach, go on a wet sand run (avoid the dry sand runs) to avoid a foot injury.

Travel tip #3: Use your body weight Calisthenic exercises have made a comeback in the last decade, and is the basis for functional fitness. So try the following… 10 Pushups 10 Crunches 10 Squats 10 Dips (using 2 chairs to support your body weight) Repeat 3 times, or even 5-10 times if you can!

Travel tip #4: Watch your eating The entire motivation for travel exercises is not to GET into shape, but to STAY in shape and minimize laziness that comes with extended periods away from your regimen. It is much easier to return to your regimen if you haven’t consumed twice or three times your normal calories, or have to detox after eating out or having too much party foods. Bring your favorite protein shake in a double zip-loc bag, or buy it when you get to your destination. I like BCAA’s (branched chain amino acids) to balance high carb meals.

Don’t forget that while you travel, you are away from your doctors and therapists. It’s not always an ideal setting while traveling to pursue ambitious workouts, but you should know your body to adjust for your own expectations. Your best asset to overcome any challenge is creativity and patience, so welcome those times being out of your regimen. Who knows, you might come home with an entirely new routine!

Dr. Adrian Pujayana has been providing drug-free solutions for health and wellness to adults, athletes, and youth since 2000 through his private practice at Family Chiropractic Center of South Pasadena, a place for strength training and nutrition based health care.

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Family Chiropractic Center of South Pasadena

1017 Fremont Ave. Suite A

South Pasadena, CA  91030


Phone (626) 441 - 4888

Fax (626) 441 - 5680

FCCSTRENGTH, Acupuncture  and Massage Therapy ALSO available on following days





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