By Alison Ramsey
Travelers put much time and thought into packing for an upcoming trip to ensure they are prepared. Equal thought should be put into ensuring their bodies are prepared for the sudden physicality that most vacations demand—increased walking, lifting heavy suitcases into overhead compartments, and traversing irregular terrain.
Dana McSpadden, owner of High Definition Wellness Co., recommends pre-travel kettlebell workouts for “full body muscle engagement mixed with fat-burning cardio.” McSpadden said, “Getting in shape at home is so much easier than it’s made out to be, and I truly believe that kettlebells are the best way to get in shape at home, especially before travel. … These movements are fantastic ways to challenge your body, increase stamina and endurance, and make your body stronger.”
Amanda Grimm, We Run running coach and certified personal trainer, said that long periods of sitting and sudden spikes of activity—both of which are common on vacations—often result in sore calves, tight hips, and lower back pain. She said these ailments can be prevented by getting your body accustomed to daily short movement bursts, stretching, and incorporating mobility work.
Grimm suggests: “Compact fitness tools like resistance bands, adjustable dumbbells and a foldable treadmill or walking pad are all good choices for helping you to improve your body strength and stamina at home without a gym. A mini stepper or indoor cycle can also be used as lower impact cardio options to help to build endurance.”
James Brickerstaff, a personal trainer and yoga teacher at OriGym in the United Kingdom, points out the importance of improving cardiovascular fitness, balance, and lower body strength before travel in order to significantly reduce the risk of injury from increased walking and carrying heavy luggage on vacation. He said that an at-home fitness trampoline is a useful piece of equipment for people who might not be able to tolerate high-impact running workouts, because the “low-impact nature” still provides a “strong training stimulus.”
Brickerstaff said, “Short bouts of bouncing also elevate your heart rate quickly, meaning you can build endurance in less time compared to traditional steady-state cardio. … This is a very accessible and low-barrier workout to stay consistent. Sessions can be as short as 10 to 15 minutes, which removes the pressure of long workouts while still delivering results.”
One mini trampoline model to consider is the BT4 FED Fitness Trampoline. This 40-inch trampoline has a high-weight capacity, holding up to 400 pounds of dynamic weight. It arrives 90% pre-assembled, with the frame and bungee cords fully installed. Attaching the legs and T-handlebar is easily done with the provided tools and components. Included accessories are two pairs of non-slip grip-bottom trampoline socks and a 360-degree phone holder that attaches to the handlebar.
By placing this trampoline in an accessible area, household members can conveniently use it throughout the day for cardio sessions—it is truly easy to fit in a short jumping workout without feeling pressure to plan ahead or carve extra time out of the day. The trampoline accommodates a wide range of heights and weights and is much easier on the knees than running.
Brickerstaff said, “Trampolining also plays a key role in improving balance and coordination, which are often overlooked but incredibly important when navigating uneven terrain, cobbled streets, or hiking routes. Exercises like single-leg bounces or controlled side-to-side shifts help develop this stability, making you less likely to roll an ankle or lose your footing when traveling.”
Prioritize your health and strength when planning for your next trip. You can always shop to replace a forgotten item of clothing during your travels, but you can’t undo a twisted ankle or strained muscle!
European Traveler 