One of the most beneficial health outcomes of outdoor adventuring is the amount of incidental exercise you pack into each day. From walking to the toilet block, to setting up the tent, you are constantly burning energy. James and I currently average at 20,000 steps a day, more than double the daily recommended. We are more in tune with our body’s natural cycles of energy, laziness, hunger and fullness. Travel can give you time away from mirrors and scales to understand the basics of your amazing survival system. It’s a great opportunity to refuel with healthy food and use the positive output to discover incredible places. After all our bodies are our vehicle to life.
We do love to keep fit and working-out on the road can be challenging. But from past experience we have learnt how to adapt to a Nomadic life and continue to exercise. Here’s how we do it…
Pack these 8 workout items
- Kettle bell – great for arm, leg and ab exercises. Also comes in handy as a tie
down for your tent tarp!
- Jerry cans filled with water for arm weights – attach a rope and cover with garden house for a handle.
- Bathroom towel – hold either end and put it under your flexed foot, use your arms to pull
up your leg up and down.
- Park benches – perfect for dips, step ups, and leg raises.
- Boxing pads – pack these for a great partner cardio workout!
- Grip strengthener – only $5 from Kmart, you can even use one of these when sitting in the car to build up forearm strength!
- Skipping rope – takes up almost no room and is great for short, sharp, heart raising circuits wherever you are.
- Large rocks – if near a river bed grab a rock for weighted squats and overhead presses.
Maximizing energy output
- Jog the walking tracks – grab a map from the info center when arriving in a new town/national park and find a suitable distance and terrain walking path to run. This way you can incorporate seeing the sites quicker and getting your workout in for the day.
- Be in-tune with your body’s energy patterns and use them to your advantage. Workout during a time of day when you feel energetic. Consider when the hottest parts of the day are, avoid these times and drink plenty of water!
- Get enough sleep! Make sure your camp mat and pillow are high quality. Working out when you are camping and tired feels near impossible.
- When travelling as a couple do some of your workouts alone and some together. This gives you both a chance to focus on the body parts you want to improve individually, as well as a chance to clear your mind and do something for yourself. Work outs together are also good for a bit of competition.
- Use the facilities around you – play a game of tennis if there is a court, swim up river, jog along the beach, scale some rocks or run around a local oval. Use the environment to inspire your workout.
- Remember to cool down and stretch! Waking up sore on a camp mat sucks!
Power couple circuit
Our favorite workout at the moment is a partner circuit involving 4 rounds of boxing, arm and ab stations. We increase each repetition by 10 per round up to 40 reps for each person, at each station. Alternate person 1 and person 2 each round, and use the counting of person 1 to time the exercise for person 2.
* start with a 1km warm up jog.
Person 1: 10x straight, 10x uppercut, 10x hook punches
Person 2: holding pads
Person 1: 10x push-ups
Person 2: dips
Person 1: 10x crunches with 8kg kettle bell
Person 2: walking plank
Person 1: 10x step ups on park bench
Person 2: kettle bell squats
*end with 10x 20m sprints, and race each other, then a cool down & stretch.