Inclusive, Equipment-Free Hotel Room Workouts

Article by: Split Second Foundation

When you’re on vacation, the last thing you probably want to think about is hitting the gym. But keeping up your exercise routine doesn’t have to be a hassle, especially if you are living with a disability or medical condition. There are simple ways to get a good workout in without leaving your hotel room and without the use of equipment.  

Split Second Foundation, a non-profit that provides resources, including inclusive gyms for the disabled and geriatric communities, shares inclusive health and wellness tips to keep in mind on vacations as well as a few equipment-free exercises that can be done in a hotel room without equipment.   

Set feasible goals. One of the biggest challenges of trying to stay on track with your fitness routine while traveling is deciding when and where you’ll work out as well as what exercises to do. But don’t put too much pressure on yourself, it is vacation after all, and don’t forget to factor in the walking tours, hikes, beach excursions and other physical activities you are doing during your vacation. These equipment-free exercises also count towards your 30-60 minutes of physical activity a day. 

Don’t forget to stretch. Stretching is important for decreasing muscles stiffness and increasing range of motion whether you are working out or not. Additional benefits to stretching include reducing stress, reducing risk for injury, and decreasing pain in some circumstances. 

You don’t need machines or equipment. One of the biggest misconceptions about working out is that you need to have access to a ton of equipment or space. You don’t need a special area or the ability to get into certain positions to exercise. You can find equipment-free exercises that can be performed sitting, standing, or lying down to fit your needs and/or space. 

Your smartphone really is smart. The internet really is a treasure trove for health and fitness goodies. Search YouTube and other platforms for exercise videos or just moves that you can do with your limited space and time while on vacation. 

Recommended Exercises: 

1. Sit Ups or Crunches. Position yourself lying down on your back in the hotel bed. Place your arms at your side, across the chest, or behind your depending on the level of difficulty you desire. Gently lift your shoulder blades off the bed and slowly lower them back down to the bed in a controlled manner. When you lift your shoulders, your abdominal muscles are engaged. Repeat for sets of 10. To complete sit ups, raise your entire torso off the bed and slowly lower yourself back down to the bed in a controlled manner.  Five sets of 10-15 repetitions are recommended taking 30 second breaks between each set.

Crunches and sit ups are important for strengthening the core musculature. A strong core is important for improving balance and stability. 

2. Ankle Pumps. This exercise can be performed lying down, sitting in a chair, or standing up. If you don’t have the ability to move your feet on your own, you can get help from a partner or use a strap positioned around the ball of your feet. 

To perform ankle pumps sitting or lying down: point your toes down towards the ground as if pressing on a gas pedal then lift your toes in the opposite direction up towards your body. Repeat 25 times. Three sets of 25 repetitions is recommended. Take 30 second breaks between each set to allow muscles to rest.  

To perform ankle pumps standing: position yourself next to a sturdy surface to help with balancing, lift your heels off the ground so that you are standing on your toes. Then slowly lower your heels back to the ground. Three sets of 25 repetitions is recommended taking 30 seconds rest breaks between each set.  

3. Torso Push Ups. This exercise should be done sitting up in a chair either with legs bent or seated on a firm surface with your legs extended. 

If you can use your hands, place them on the armrests of your chair or on the surface where your body is positioned and push directly down, extending your elbows and pressing your shoulders down towards the floor. Your torso may rise from your seat. Slowly lower your torso and relax your arms. Repeat 10 times. Three sets of 10 repetitions is recommended. 

If you cannot use your hands, position yourself in a chair with armrests. Place your forearms on the armrests, then push down through your elbows and depress your shoulders down towards the floor. Your torso may or may not raise from your seat. Slowly lower your shoulders and/or torso and relax your arms. Repeat 10 times. Three sets of 10 repetition is recommended. 

4. Prone Press Ups. An alternative to this chair push-up is called a prone press up. To do such, position yourself lying on your stomach with your hands in the direction of your head. Your elbows should be bent and positioned on either side of your torso. Push down through your elbows and depress your shoulders down towards the floor. Lift your head and shoulders away from the surface you are laying on. Slowly lower your shoulders and/or torso and relax your arms. Three sets of 10 repetitions is recommended, taking 30 second breaks between each set to allow the muscles to rest.