Are you in isolation as a crew member working around the world with the COVID-19 pandemic?
Have you been spending so much time in your hotel room that it’s making you stir crazy? Are you getting bored flipping through the TV channels or scrolling through your phone? What else is there to do to keep us sane while we live our lives on the road?
Hi, my name is Alicia Bradley and I am currently a Cabin Service Representative flying the skies during the COVID-19 pandemic. The Planet 9 crews, along with many others, are working hard to protect our passengers and ourselves as we complete these necessary missions every day.
As many of you, I have been flying from country to country, encountering long layovers, confined to hotel rooms for long periods of time. Worldwide regulations are changing around the world almost every hour, which means hotels everywhere are closing their restaurants, gyms, pools, and common areas. On top of the closures, many cities have even declared full lockdown and are prohibiting anyone from going outside at all in order to prevent this spread of this deadly virus.
Before the chaos started, my layovers would be spent in hotel gyms, walking around, exploring new towns, shopping in the local grocery stores. Now, I find myself locked in my room going stir crazy and thinking… I just need to move! So, Instead of watching one more minute of the news, starting another series on Netflix, or scrolling on my phone, I force myself to consider something a bit more active. It’s time to get up and get this body moving!
No dumbbells, no problem.
There are so many things that we can do in our rooms even without dumbbells, treadmills or workout equipment to get your pumping and heart rate up. Working out for 15, 20, or 30 minutes a day, three of four days a week is enough to make your body and mind feel happier and healthier.
Many people struggle to start an exercise routine because they don’t feel confident in their technique, or worry they will look silly. When I first started my journey with fitness and nutrition, I hesitated to go to the gym because I was afraid that everyone was staring at me and judging me…although it was far from the truth, it was sometimes easier to practice in the privacy of my own home. So, what better way to build up your confidence than to start with some basic moves in your hotel room where there is no one to judge you.
Here are a few exercises that you can do to get started.
Warm Up/Stretches:
- 20 forward arm circles
- 20 backward arm circles
- 20 windmill toe touches (stand with feet shoulder width apart, hands and arms pointed straight out from your sides, twist and bend at your hips to touch left hand to right foot, come back to standing position and follow with opposite side right hand to left foot
- 15 second quad stretches per leg
Workout:
- 20 jumping jacks
- 20 regular or incline push-ups (using the side of a desk, chair, or bed)
- 20 chair squats
- 20 reverse lunges per leg (10 per leg)
- 20 second wall sit
Repeat 3-5 times depending on fitness level
Now that your heart-rate is up and the blood is pumping, you have made the first steps to creating a healthier lifestyle while being in isolation during COVID-19!
Regular exercise is one of the most important things we can do for our health – and it isn’t just good for our bodies….it’s great for our minds, too! From reducing diseases, promoting better sleep, and boosting our energy, the benefits are undeniable. All it takes is a few minutes a day, a few times a week.
Last but not least, be sure to drink plenty of water and do some light stretching afterwards, and have fun!!