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Being an airline pilot is not a very conducive life-style to staying fit. You sit for a long period of time. You eat airplane and airport food that is heavily laden with “stuff” that if we really knew what was in it we probably wouldn’t eat it…well, let’s be real, we would probably still eat it. We are hungry. Right?

Furthermore, we keep crazy hours. Up early and late to bed seem to be the norm.

So what can you do? Well, there are few things that you can do that don’t take a lot of money or time. Keep reading to find out.

Three Easy Workout Ideas: Run, Yoga, and Resistance/Calisthenics

Well I like to run when I can and preferably outside, but when that doesn’t work, a decent treadmill will always work. I also do yoga when I can. And when my DVD player worked on my laptop, I would bring workout videos and watch them. It required me to bring some resistance bands but I was getting such a good workout that I didn’t mind. Someday, I really to need to get that DVD player fixed. But till then I’ve found a great service that lets me download workouts to my computer and I’ve also found a great book that I’ve downloaded as well that I can refer to anytime.

Running

Equipment needed: Running shoes, running clothes, and mp3 player (recommended)

Now I know running isn’t for everyone. There are a lot of pros and a lot of cons. Personally I like it because because I can get amnesia for awhile and forget about all the stressful things. For me a mp3 player is a must. And if you want the best, then the Apple iPod nano 8 GB Black (4th Generation) is the best one to get. Extremely user friendly and can hold hundreds of songs and files. More importantly you can buy an armband, the Tune Belt Sport Armband for iPod nano for easy access.

Now if you are new to running, please don’t go out there and run 10 miles. You will definitely be sore the next day and possibly injure yourself. Start off s-l-o-w. Depending on your level of fitness, walk first for 10-20 minutes for at least 2 or three days. If you are feeling comfortable the second week add about 5 minutes of very light running at a very low level. Your body uses different muscle when you run so you need to condition your body to use those muscles.

As weeks go by, you will find that you can run a little longer and a little harder, but unless you are training for a marathon, I recommend that you only run for about 20 to 30 minutes because in that time you will have taxed your body enough to burn fat and tone up your muscles. Plus, who wants to run for a whole hour?

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When I run, I really “tune-in” to what my lungs and muscles are saying. I only UP the intensity when my body says so. As the weeks go by, if you have consistently been doing some form of walking/running, you will see yourself slowly improving and losing weight. Take your time too. It is suppose to be fun!

Yoga

Equipment needed: Comfortable clothes

I always do some yoga every day to remain flexible and mentally sharp. Yoga, like running, doesn’t have to be an all-or-nothing endeavor. Just a few exercises and few minutes of meditation will reap huge benefits.

Here are 5 of my favorite easy positions:

The Cobra

Relieves minor backache and tones abs
Step 1: Lie on your stomach with legs and feet together. Plant palms on the floor beneath shoulders with fingers facing forward.
Step 2: Raise upper body by slowly lifting the head and chest, making sure to keep shoulders down. (Pelvis and thighs shouldn’t leave the yoga mat.)
3. Hold pose for 20 to 30 seconds as you take even breaths through your nose. Return to your starting position and repeat once.

Chair Pose

Strengthens abs
Step 1: Stand with legs hip width apart, holding arms straight ahead with palms facing downward.
Step 2: Bend knees and squat as if you’re about to sit in a chair. Be sure to center weight in your heels, and don’t bring hips lower than the knees.
Step 3: Reach forward, and focus eyes straight ahead while inhaling and exhaling through the nose. Hold for 20 seconds. Slowly return to standing position, then release arms.

Wind-Relieving Pose

Stretches spine and aids digestion (which explains the embarrassing name)
Step 1: Lie on your back. As you inhale, pull right knee to your chest. Keep left leg straight and on the floor.
Step 2: Press shoulders and the back of neck into the floor while tightly holding knee. Breathe for ten seconds.
Step 3: Switch sides, holding left knee to chest for ten seconds. Complete set by hugging both knees to chest and holding for ten seconds. Repeat set.

Upward Boat Pose

Strengthens abs, improves balance, and aids digestion
Step 1: Sit on the floor. Bend knees and plant feet on the floor.
Step 2: Inhale, lean back and lift heels off the floor, straightening your legs as much as possible. Extend arms with palms facing down. If this is too difficult at first, you can place your hands under your knees for support.
Step 3: As you hold the pose for 30 seconds, keep your back straight, and make sure your abs are doing the work.

Bow Pose

Strengthens spine and increases lung capacity
Step 1: Lie facedown with forehead on the floor. Part legs, bend knees, then take hold of ankles.
Step 2: Lift upper body and thighs by raising your head toward the ceiling and pressing ankles back against your hands.
Step 3: Balance on your stomach; the goal is to hold the pose without rocking. After 20 seconds, ease into starting position.

Bonus: Downward Facing Dog Pose

Finally, the top dog of all yoga poses is the downward facing dog pose. This is an amazing all-over stretch that’s especially good for relieving stress-related back and neck aches.

• Start on your hands and knees, with hands under shoulders and knees directly under your hips.
• Spread your palms out so the index fingers are parallel.
• On an exhale, push into your hands to straighten your arms, bring your toes under and straighten your legs, without locking your knees.
• Your body should be in an inverted “V” shape.
• Breathe deeply, and concentrate on stretching your heels closer to the ground, contracting your stomach muscles and lifting your butt higher toward the sky. You will feel an intense stretch in your hamstrings and calves.
• Make sure to keep your head in line with your spine by looking back toward your knees. Stay in this position for about a minute.

As you get better, try combining the Downward Dog and the Cobra into one move. You will be amazed how good you feel.

One parting note on yoga, try a little meditation as well. Here are a few tips:

Find an open space. Clutter creates distractions. Help prevent the mind from wandering by sitting in a serene area.

Set a timer. A clear ending time makes meditation less daunting. Start at five minutes and gradually work your way up to 20.

Sit comfortably. You may think meditation has to be done cross-legged, but for many the position is difficult. Feel free to sit with your back against a wall and your legs in front of you. The key is to keep your spine erect.

Feel the rhythm. Focus on the rhythm of your breathing as you inhale through your nostrils and exhale through your mouth. The steady beat promotes relaxation.

Use a mantra. Silently repeating a sacred word such as “amen” or “ommmm” can help you tune out racing thoughts. A short phrase such as “I am breathing in; I am breathing out” also works.

Watch your thoughts. Rather than trying to suppress what’s on your mind, imagine that it’s a silent movie you’re passively watching. This allows you to acknowledge your thoughts without losing yourself in them.

Resistance and Calisthenics

Equipment needed: Workout clothes and resistance bands

One of my favorites, though most equipment oriented is resistance bands. Awhile ago I was using Tony Horton’s (www.beachbody.com) exercise videos. Extremely useful and motivating. I would pop in the video, grab my bands, and hit play. 30 minutes later I was wiped out. I loved it. Then my DVD player broke. A better option for travelers is iTrain. You can download workout videos that suite your needs. These folks have created a wide variety of products for all your workout needs. They have programs that you can download to your mp3 player as well. Check them out and download workouts at ITRAIN.com!

Another favorite of mine is “Workout without Weights.” All you need to do is download the book and start applying it. You will be amazed at the things you can do without any equipment in your hotel room.

Conclusion

There are a lot of things you can do while you are flying around spending all your time in hotels that can help you stay fit. Run, yoga, and resistance band/calisthenics are just a few. Find something that works for you and stay motivated. Don’t accept that there is nothing you can do to stop that widening girth of yours. Being fit is one of the best things you can do for yourself when so many other things seem out of our control. Good luck, and let me know how it works out for you.

Till Next Time…

Jeffrey