Quick exercises for jet setters

I often come across people who keep complaining that they don’t get enough time to exercise because of their constant traveling, some complaint of a stiff body and low energy levels and rapid weight gain because of the disturbed routine. 

With certain schedules, it becomes challenging for one to keep a control over food as well as an exercise routine, but there are some easy set of exercises, which can be done anytime, anywhere. They are very effective:

Neck rotations: Due to long hours of journey people tend to get stiffness in neck and feel heavy headed. The neck rotations and stretches warm up all the small muscles that support the head movement and maintains stability. 

To perform neck rotations, you must stand straight with stable spine and shoulders. You can rest your palms around the waist. Begin with tilting your head forward, touch your chin to the chest and start rotating your head clockwise slowly. 

Try to stretch as much as possible from right to backward making a circle and the same movement to be repeated anti clockwise. Repeat these steps at least 10 times each side maintaining the range of motion.

Arm circles: The next exercise is Arm Circles, it’s an easy yet effective exercise to warm up and tone your arms. 

It strengthens your shoulders biceps and triceps which helps to reduce fat deposited on the arms. To begin with, you must stand straight with stable spine, now lift your arms parallel to the ground and gradually start rotating clockwise making small circles after 15 repetitions perform the same in anti-clockwise direction 15 times again.

Wall push- ups: Wall Push ups is an amazing exercise for strengthening the upper body             muscles. It targets several parts of the upper body like the chest, shoulders and triceps all at the same time. 
Begin this exercise with standing in front of the wall, keeping your arms straight and Palms resting on the wall. Maintain the distance in a way that your arms lean forward against the wall. 
Keep your feet shoulder with some width apart. Now push the wall with your palms by bending your elbows and coming closer to the wall. Make sure you Breathe out each repetition while coming back to the start position. 3 sets of this exercise with 10-15 repetitions is a good finish.

Squats: Squats is a fundamental strength enhancing exercise which not only helps you to build strong legs but also helps body wide muscle building. It also improves your core strength, posture and stability. Hence, a must for individuals of all levels (beginners to advance). 
To perform Squats, you must stand straight with feet shoulder width apart, now imagine that you are sitting on a chair. Keeping that thought in mind bring your arms in front of your face, throw your weight on your heels and Squat.  Breathe out while coming to the start position and try to finish with 3 sets of 15 Reps.

Planks:  Plank is one exercise with many benefits. It not just works on your whole core (belly fat) but also activates legs, shoulders, arms and neck muscles. One can see exceptional fat loss and strength building results if he/she is planking for a considerable time on a daily basis. 
The classic  plank posture begins with keeping your forearm and toes on the floor, torso straight making a parallel line with your body to the floor with no bending or sagging. Your head should be relaxed with eye contact to the floor. Hold the position for 10-20 seconds in the beginning by progressing each day with 5 seconds and eventually bringing it to 60 seconds.

The writer is a certified Fitness trainer & Sports Nutritionist.