Adapting Exercise for Travel: Inclusive Tips to Stay Active Anywhere.

May 7th, 2024

Before beginning any exercise program, it’s crucial to consult with a qualified healthcare professional or fitness expert to assess your individual health status and ensure that exercise is safe for you. Any physical activity carries inherent risks, and it’s important to listen to your body, modify exercises as needed, and stop immediately if you experience any pain, discomfort, dizziness, or other concerning symptoms. By engaging in exercise, you acknowledge and accept these risks, and you agree to exercise caution and responsibility for your own well-being throughout your fitness journey.

Additionally, without knowing specifics about a traveler’s mobility limitations, it is difficult to recommend exercises that will work for each individual. As a result, all exercises referred to in these answers are generalized. Please consult a healthcare professional familiar with your functional level to determine what adaptations are necessary to achieve the desired effect.

How do you tailor your exercises based on the varying physical abilities of each individual?
Split Second Foundation Team – Based on an individual’s physical ability and level of function, exercises can be altered to be performed lying down on the bed, sitting in a chair, or standing in open space. Targeted muscle groups can be challenged in each position when performed properly. For example, to strengthen core muscles, an individual can perform abdominal crunches lying on their back in the bed, they could perform torso twists while seated at the edge of a chair or they could perform side bends while standing.

We’ve all heard of “hotel yoga,” but what creative twist would you add to make it more entertaining for guests with varying abilities?
Split Second Foundation Team – The yoga poses can be adapted by performing them in seated positions (either on the sofa or office chair). Instead of doing a hamstring stretch by getting down on the floor, a wheelchair user (or anyone) can be seated in their wheelchair or office chair and prop their legs up on the hotel bed or coffee table then lean forward towards their feet for the stretch.

Could you provide examples of exercises that target different muscle groups, suitable for travelers who may have limited mobility?
Split Second Foundation Team – Without knowing details about a traveler’s mobility limitations, it is difficult to recommend specific exercises that will work for each individual.  As a result, all exercises referred to in these answers are generalized. Please consult a healthcare professional familiar with your functional level to determine what adaptations are necessary to achieve the desired effect.

Seated on the hotel bed:

1. Exercise: Sit ups
   1. Targeted muscle group(s): abdominals
2. Exercise: Sit to stands
   1. Targeted muscle group(s): hamstrings, quadriceps, gluts
3. Exercise: Shoulder rolls
   1. Targeted muscle group(s): trapezius, rhomboids

If someone’s idea of exercise is lifting their suitcase into the overhead bin, how do you gently nudge them towards a more comprehensive hotel room workout?
Split Second Foundation Team –

1. Make a plan & write it down! Choose enjoyable physical activities, enlist a partner or buddy, pick out a gym or park venue.
2. Start small and build up! We are more likely to stick with a habit if it feels “easy”. Once you achieve level “easy” you can progress to spending more time or more energy exercising.
3. Set yourself up for success. Plan ahead to set out gear and shoes the night before, schedule fitness time in your planner, set reminders on the phone.
4. Overcome the “don’t wannas” Try some movement or activity for 10-15 minutes with the promise of if you still “don’t wanna” you can stop after 15 minutes.

In your opinion, how important is it for hotels and accommodation providers to offer inclusive fitness options for guests with varying physical abilities?
Split Second Foundation Team – It’s not just important, it is vital to creating an environment that is equitable for all customers and guests. Amenities and services should be accessible for all hotel guests. One accessibility feature that many hotels are starting to adopt is chair lifts for pools as well as zero entry areas into pools.

What advice do you have for travelers who may feel self-conscious about exercising in their hotel rooms, especially if they have visible or invisible disabilities?
Split Second Foundation Team – Your fitness and recovery journey is about you and your well-being, not about what others may think. Remind yourself of your personal goals and how exercising contributes to your health and overall wellness.  Also, be kind to yourself and recognize that everyone has their own unique journey. Do what works best for you. Focus on progress rather than perfection.

How do you address concerns about safety when recommending exercises for individuals with medical conditions or disabilities who may be traveling alone?
Split Second Foundation Team – Individuals with disabilities and their caregivers are the experts on their conditions, strengths, and safety concerns.  They should employ any safety precautions that they would normally take at home and adapt them to the travel environment.

Are there any particular warm-up or cool-down exercises you suggest for travelers to incorporate into their routine to prevent injuries or discomfort?
Split Second Foundation Team – Without knowing details about a traveler’s mobility limitations, it is difficult to recommend specific exercises that will work for each individual. We suggest that you select exercises that are comfortable and safe for your body. Whether it’s stretching, yoga, bodyweight exercises, or using resistance bands, pick activities that you enjoy and that accommodate your abilities.

Can you share any success stories or testimonials from travelers who have benefited from your inclusive fitness recommendations while on vacation?
Split Second Foundation Team – Yes, many of the clients at Split Second Fitness have incorporated exercises that they have learned at the gym into their daily routines. We make it a point to teach them exercises that they can do without equipment and describe situations where they can incorporate them even while traveling. One client traveled to Greece last fall and incorporated doing squats and hip exercises while standing in his hotel bathroom after brushing his teeth. He was able to use the countertop for arm support to help his balance and the mirror provides visual feedback. He then learned a method for using his walker to climb a flight of steps in Santorini safely.

For more information on the fitness experts visit www.splitsecondfoundation.org