10 Exercises for Train Travelers
All Aboard the Fitness Train: 10 Exercises for Train Travelers
Taking a long journey on a train can be a thrilling and adventurous experience. You get to sit back, relax, and enjoy the scenic views passing by your window. However, it’s no secret that sitting for hours on end isn’t the most beneficial for your body. But fear not, fellow travelers! There are plenty of exercises you can do right in the comfort of your train cabin to keep yourself active and energized. In this blog post, we’ll board the fitness train and discover 10 exercises to keep you in tip-top shape during your train travels.
1. Seated Leg Lifts:
Let’s kick things off with an exercise that focuses on your legs. While seated, extend one leg straight out in front of you and lift it as high as you comfortably can. Hold for a few seconds, then lower it back down. Repeat with the other leg. This simple yet effective exercise will engage your quadriceps and hamstrings, helping to improve blood circulation to your lower body.
2. Overhead Press:
Next up, let’s target your upper body. Grab a small bag or water bottle and hold it in both hands. While seated, press the object above your head, extending your arms fully. Slowly lower it back down to the starting position. This exercise will work your shoulders and arms, giving them a good stretch and strengthening them in the process.
3. Calf Raises:
Get ready to give those calf muscles some love! Stand up, holding onto something sturdy for support, like a seat or railing. Rise up onto your tiptoes as high as you can, then slowly lower yourself back down. Repeat this movement several times to engage your calf muscles. This exercise helps prevent stiffness and improves circulation in your lower legs.
4. Standing Side Bends:
While you’re still standing, let’s work those obliques! Place your hands on your hips and slowly lean to one side, bending your torso as far as comfortable. Return to the center, then repeat on the other side. This exercise strengthens your core, improves flexibility, and can help relieve any tension built up from sitting for prolonged periods.
5. Glute Squeezes:
Time to give your glutes some attention! While seated, squeeze your buttocks together tightly and hold for a few seconds. Release and repeat. Although it might feel a bit silly, glute squeezes are an excellent way to engage your glute muscles and keep your behind in shape.
6. Shoulder Rolls:
Staying seated, roll your shoulders forward in a circular motion, then switch to rolling them backward. This exercise helps alleviate any shoulder tension caused by prolonged sitting. Not only does it improve mobility, but it also activates your upper back muscles.
7. Arm Circles:
Extend your arms out to the sides while seated comfortably. Make small circles with your arms, gradually increasing the size of the circles. After a few rotations, switch directions. Arm circles enhance blood circulation in your arms and shoulders, providing a refreshing break from sitting still.
8. Ankle Rotations:
Show your ankles some love by rotating them in both directions while seated. Point your toes and rotate your ankles clockwise, then switch to counterclockwise. This exercise keeps your ankles flexible and helps prevent any swelling or discomfort that may arise from sitting for long periods.
9. Chair Dips:
If your train has sturdy armrests or a fixed chair, you can attempt chair dips for a quick and effective triceps workout. Sit on the edge of the seat, grip the armrests or chair’s edges, and slowly lower your body off the seat, keeping your arms bent. Then, push yourself back up to the starting position. This exercise targets your triceps, chest, and shoulders, giving them a fantastic workout.
10. Neck Stretches:
Lastly, let’s not forget about our neck muscles. Gently tilt your head to the right, trying to touch your ear to your shoulder. Hold for a few seconds, and then repeat on the left side. Make sure to keep your shoulders relaxed during this stretch. Neck stretches can relieve tension, reduce stiffness, and enhance overall neck mobility.
Now that you have these ten exercises in your fitness toolbox, you’re ready to keep your body movin’ and groovin’ while on your next train adventure. Don’t let long stretches of sitting dampen your journey. Give each exercise a try and see how they make a world of difference to your energy levels and overall well-being.
Get up and walk through the train to to the different cars. Different trains will have more cars than others so you can get a longer walk. Also be sure to get off even if it’s just for 5 minutes at stops where they let you off to just stretch your legs and get a quick walk in….One person on my train had a jump rope and he used it whenever we were allowed to get off for a few minutes.
Remember, staying active during train travel doesn’t have to be complicated or time-consuming. By incorporating these exercises into your trip, you can make the most of your travel time, arriving at your destination feeling refreshed and ready for your next adventure. So, all aboard the fitness train, and let’s keep ourselves active and healthy, even on the tracks!
