Fit tips for frequent fliers
By Kathy Kaehler
Too busy with work to work out? Well consider this: If your job requires frequent flying or other business travel, exercise may help boost your performance.
That’s because staying in shape can help fend off the aches and pains – and sick days – that come from straining your back by heaving luggage or pulling a leg muscle by darting through airports or train and bus stations. A well-rounded exercise plan also gives you energy to keep pace and helps you deal with the stress of it all.
But many Americans are too out of shape to even stow their bags on an airplane or lift them into the trunk of a car. On a flight from California to New York, I had to help out a woman in front of me who simply could not get her bag above her shoulders to place it in the overhead compartment.
Want to avoid this embarrassing scenario? Try these exercises about three times a week:
*Full-body plank. Start face down on the floor, resting on your elbows with your palms flat on the floor. Lift up so that your body is straight and your weight is on your forearms and toes. Keep your head in a neutral position and hold. Pull your abs in. Don’t sink. Try to stay in this position for a minute or more. This exercise will strengthen your upper body as well as your core.
*Push-ups. If you can’t do the traditional push-up from your hands and toes, start out on your knees. Inhale as you lower yourself down. Then exhale as you push back up. Do three sets of 10 repetitions. This exercise will strengthen your chest, triceps and shoulders.
*Overhead press. Grab a pair of dumbbells (5-10 pounds for women; 15-25 pounds for men) and, standing or sitting, position them at your shoulders, wrists facing forward. Press the weights up and over your head. Then lower them until your elbows are in line with your shoulders, and repeat. Do two sets of 10 reps.
Happy – and safe – travels!
