It’s that time of year again – travel season is here, which often means hours spent in airports. Besides the usual expensive water bottles, mediocre chain restaurant meals, and long lines for coffee, airport travel can also lead to fatigue, bloating, and body aches from sitting around. Not exactly the ideal way to get into the holiday or vacation mood.
To combat these negative effects, here’s a complete workout you can do right in the airport. This workout includes targeted mobility exercises, strength training to get your blood pumping, cardiovascular exercises to boost your mood, and stretches to restore your body – all within the confines of your terminal.
Jetsetter Airport Workout
Why Work Out at the Airport?
It’s simple. By choosing to stay active during your airport downtime, you can counteract the negative effects of travel. Travel often confines us to small spaces and disrupts our regular movement routines. Fortunately, exercise has powerful effects on both our bodies and minds, helping us move better and feel good.
Just one session of resistance training has been shown to increase anti-inflammatory proteins around the knee joints, providing relief that lasts over three hours. Since sitting for long periods can be tough on joints like the knees, it makes sense to combat immobility with exercise.
On the mental side, a single session of resistance or cardiovascular training has been linked to mood and well-being improvements. If you’re used to the uplifting effects of regular exercise, you’ll miss them during travel. So why not keep those exercise-induced good vibes going throughout the travel season?
Another benefit of exercise is its potential to boost the immune system. Immediate and lasting increases in immune cell activity occur after moderate resistance and cardiovascular exercise, helping your body mobilize its defenses. While these changes haven’t been directly linked to common illnesses, it’s wise to give your immune system a boost before being in close quarters with strangers on a plane.
Dynamic Mobility
The dynamic mobility section of this workout serves two purposes: it warms you up and targets areas that may get stiff or achy during travel. For this part of the workout, find a quiet spot, tune out the airport hustle, and focus on controlled movements.
Plank to Pike with Alternating Toe Reach
- How to Do it: Start in a high plank position, similar to the top of a push-up. Move into a pike position by raising your hips up in an inverted V shape. Reach one hand towards the opposite foot, then switch to the other hand. Return to the pike position and then to the high plank to complete one repetition. Repeat for the recommended sets and reps.
- Sets and Reps: 3 sets of 10 reps
- Rest Time: Rest briefly between exercises.
Plank to Deep Lunge with Rotations
- How to Do it: Begin in a high plank and bring one leg forward into a deep lunge position. Rotate your trunk and reach up with your hand on the forward leg side. Return to plank and repeat on the other side. Complete one full repetition on each side.
- Sets and Reps: 3 sets of 10 per side
- Rest Time: Rest briefly between exercises.
Side Plank with Rotations
- How to Do it: Get into a side plank position with your body supported by one forearm and both feet. Rotate your body by reaching your top arm under your rib cage and then towards the ceiling. Repeat on each side to complete one repetition.
- Sets and Reps: 3 sets of 10 per side
- Rest Time: Rest briefly between exercises.
Dead Bug
- How to Do it: Lie on your back with arms up and legs bent at 90-degrees. Keep your lower back on the ground as you extend one arm and the opposite leg. Repeat on each side for one full repetition.
- Sets and Reps: 3 sets of 10 per side
- Rest Time: Rest briefly between exercises.
Upper and Lower Body Training
The core of this airport workout is full-body resistance training. The first two exercises use body weight, while the last three involve using your carry-on luggage for resistance.
Each exercise incorporates “elevator reps,” a technique that intensifies the workout with limited load. Elevator reps involve a full range of motion repetition followed by partial reps at different points. If elevator reps are too challenging, stick to basic exercises or reduce the total repetitions.
Push-Up with Elevator Reps
- How to Do it: Start in a push-up position, lower yourself halfway, then return to the top, and repeat at different points to complete one repetition.
- Sets and Reps: 3 sets of 10
- Rest Time: Rest 90-120 seconds between sets
Rear Foot Elevated Split Squats with Elevator Reps
- How to Do it: Stand in a staggered stance with one foot elevated, lower yourself into a split squat position, and perform partial reps at different points to complete one repetition.
- Sets and Reps: 3 sets of 10 per leg
- Rest Time: No rest between legs, rest 90-120 seconds between sets
Suitcase Row with Elevator Reps
- How to Do it: Hinge at your hips, hold your luggage, and perform partial reps to target different muscle points.
- Sets and Reps: 3 sets of 10
- Rest Time: Rest 90-120 seconds between sets
Suitcase Good Morning with Elevator Reps
- How to Do it: Stand upright, hold your luggage close, and hinge at your hips to target your hamstrings.
- Sets and Reps: 3 sets of 10
- Rest Time: Rest 90-120 seconds between sets
Suitcase Upright Row with Elevator Reps
- How to Do it: Perform upright rows to target your upper body muscles using your luggage as resistance.
- Sets and Reps: 3 sets of 10
- Rest Time: Rest 90-120 seconds between sets
Cardiovascular Conditioning
Airports offer vast indoor spaces, making them perfect for cardiovascular training. Avoid escalators and moving walkways and opt for stairs or brisk walking to get your heart rate up.
After locating your gate and assessing your available time, go for a fitness walk. To challenge yourself further, carry your luggage at your side for added resistance, switching hands before your grip tires out.
- How to Do it: Walk briskly or climb stairs primarily breathing through your nose for efficient cardio training. For added challenge, perform a suitcase carry by your side.
- Sets and Duration: Two to three five-minute intervals
- Rest Time: Rest two minutes between each interval
Targeted Stretching
Stretching at the end of your workout is a great way to cool down. These stretches target multiple muscle groups and focus on areas prone to stiffness during prolonged sitting.