Lifting luggage into overhead compartments
The problem: Heavy bags and awkward angles can strain your shoulders and back.
Why it matters: You want to move confidently and independently without worrying about injury.
What to train: Dumbbell shoulder press to build overhead strength, and landmine press or front raises to improve control in awkward lifting positions.
Walking 20,000-30,000 steps per day
The problem: Long days of walking can lead to fatigue, sore feet, and tight hips.
Why it matters: You want to enjoy exploring, not feel like you need to stop every hour.
What to train: Walking lunges to build endurance and mobility, and incline treadmill walking to simulate real-world conditions.
Climbing stairs with no elevator in sight
The problem: Stairs quickly expose weak legs and poor conditioning.
Why it matters: Many hotels, train stations, and landmarks require repeated stair climbing.
What to train: Step-ups to mimic stair climbing and build single-leg strength, and goblet squats to improve lower body strength and control.
Standing all day with limited rest
The problem: Lower back fatigue and poor posture can creep in quickly.
Why it matters: Standing in queues, waiting for transport, and sightseeing all add up.
What to train: Romanian deadlifts to strengthen your posterior chain and support posture, and calf raises to improve lower leg endurance.
Carrying backpacks and bags comfortably
The problem: Weak upper backs can lead to rounded shoulders and tension.
Why it matters: Carrying bags should feel stable and comfortable, not like a burden.
What to train: Farmer’s carries to build grip, core, and upper body strength, and seated or band rows to improve posture and shoulder support.
Avoiding back pain from planes and trains
The problem: Sitting for long periods can leave your core inactive and your back sore.
Why it matters: You want to arrive at your destination feeling fresh, not stiff and tight.
What to train: Planks to build deep core stability, and dead bugs to improve control and protect your lower back.
Travel fitness isn’t about pushing to extremes. It’s about feeling confident in your body, having the energy to enjoy your trip, and knowing you can handle whatever the day brings. With the right program and a bit of preparation, your next trip can feel easier from start to finish!
Whether you're staying home or planning a getaway, if want to feel your best while on the move, now’s the time to start - begin your journey with the team at Vision PT Drummoyne today.
