Your Vacation Exercise Prescription
I have to admit, when people post their workouts, it truly motivates me to stick with my exercise routine. But when people post workouts during their vacations, I feel pressured. Can you relate? Now, I understand some people have jobs, unlike mine, that prevent them from exercising consistently. So, a vacation can be an opportunity to run five miles daily or go to the yoga class at your resort. Either way, however you move, we can all agree that we will feel even better as we enjoy our much-needed getaways. Here are some simple, no gym equipment needed ideas on how to strategically move daily on your vacay. For more tips, follow me on Instagram @DrMeganBrown.
After a huge ordeal to get to Bermuda, the last thing I want to do is exercise. Dark ‘n Stormies anyone?
Dynamic Planks 3 Ways:
This whole-body plank series will fire up your scapular stabilizers (good for pain-free shoulder function), activate your core, and strengthen your arms muscles all at the same time. A plank is almost the perfect exercise, and there are so many ways to vary it. Try these three variations in a series:
Wide Step Tap
Step & Cross
Plank Pyramid
Tips: Shift forward over our arms more to allow the scapular stabilizers and core to do their thing. Most of us inadvertently push away from the floor to shift our weight off of the upper body (because, you know, it's hard!). Also, unlock your elbows! Keep them straight but soft, this will keep your wrists from hurting, but you will fatigue faster. Muscle failure equals increased strength down the road. Not ready for regular planks? Use a wall!
Full Lunge with Thoracic Rotation:
Recently showcased in a blog as one of the best exercises you can do daily, this move captures all of those mobility morsels we crave after sitting in a home office for a year.
Bonus: Look down when you twist your spine and reach your arm up. This position will give your neck some extra love by isolating a good stretch.
Marky Marks:
This is always a "pleasant" total lower body, core, and cardio exercise in my Pilates Boot Camp classes. You can tone this down with careful transitions or amp it up by jumping through the moves.
Tip: Make sure your knees don't track inward when you lunge, this protects your knee ligaments and activates your gluteus medius, a key muscle in pelvic stability.
Crab Walk 3 Ways:
This move is another must-do when it comes to countering all of our sitting. A reverse table activates hard-to-discover/reach/understand spots in your trunk (think underneath your armpit). Same rules here with the plank; make sure you are right on top of your arm and your elbows are unlocked.
The Obvious - Run or walk as long or as little as you like:
I am here with my family in Bermuda for our yearly pilgrimage. I love running on the old Bermuda Railway Trail that traverses the whole island. But if you know me, running is not my go-to. But... it is highly effective as a cardio training activity - all you need are good shoes and a supportive bra. Check out my newest by lululemon!
Tip: I set my alarm on my phone for 15 minutes, download my favorite Spotify running playlist (I've included one here!) and set out at an easy pace in one direction. When the timer buzzes, I turn around. Boom... 30 minutes of cardio outside breathing in the sea air. It makes the process more digestible for my brain. Now, if you are not a runner, walking is the most underrated exercise activity. Download your favorite podcast or audiobook, swab on the sunscreen, and take off! Bonus: Pull your abs in hard and lengthen your stride for extra benefits!
How many reps should we do for all of these? Instead of how many, let's ask, "how long?" Try 2-3 minutes on each move, working your way up. You will need to rest intermittently with most of these moves. That's good! That means you are doing them right; the goal is to fatigue, not to just accomplish the reps.
