Q: I WANT A ROUTINE OR ACTIVITY THAT I CAN PERFORM ANYWHERE I WAKE UP—AND IN MY ROOM. ANY SUGGESTIONS?
Consider yoga, a series of deep breathing, stretching and strengthening exercises and postures. Yoga requires no special clothing or equipment and can be done almost anywhere.

Forget the common misconceptions: Yoga isn’t a religion or a series of impossible-to-execute contortions. “Yoga isn’t about standing on your head,” Dickman explains, “it’s about standing on your two feet! The beauty of yoga is that it is [wonderful] for every body, regardless of age, fitness, or health. You’re never too old or inflexible [to practice].”

Most important, it “doesn’t take lengthy practice to reap the [rewards of] increased strength and flexibility,” Dickman affirms. “You can benefit from as little as ten minutes of practice.” And it works well at any time of the day: in the morning, to get centered and energized or at night, to wind down and help you relax and sleep better.

Yoga devotees point to a litany of benefits: It helps loosen achy, sore and stiff muscles and joints (unwelcome byproducts of cramped airline seating) and revs up circulation; it’s very effective in helping travelers with digestive and elimination problems; and it helps decrease stress and anxiety and makes you more supple, which helps prevent injuries.

Dickman also touts the non-physical aspects. “Yoga helps you focus, and improves your [mental] clarity, concentration and creativity.” For novices, there’s no substitute for a good teacher but classes can get you going till you’re comfortable on your own. And even beginners can solo with a few basic poses that won’t tax their bodies.

Need guidance? The 33-minute Bed Top Yoga audiotape guides you through a series of simple stretches and yoga postures while Seated Yoga combines warm-up stretches, breathing and postures. Yoga Enterprises, 888-YES-YOGA, 212-956-2327; $11.95 each

Q: I JUST CAN’T FIND ENOUGH TIME TO EXERCISE. HOW CAN I STAY FIT?
Is the problem a time-crunch or a commitment issue? If fitness is a real priority, and not just another to-do item on a list you’ll bypass when you’re fatigued or overworked, you’ll make a daily appointment with yourself to work out—and keep it.

Can’t get to the heart of your resistance? Need help to overcome excuses? Check out Michael Gerrish’s excellent book, When Working Out Isn’t Working Out. The author, a certified trainer and a psychotherapist (and the husband of best-selling motivational writer Cheryl Richardson), details UFOs (Unidentified Fitness Obstacles) in every area (physical, biochemical, nutritional, and psychological) and provides sound and realistic advice on how to overcome them. This is the book to pick up if you really want to get moving.

Seek support. If you’re more likely to show up for your allotted time if someone else’s involved, seek a workout buddy or book a session with a trainer (some hotels have on-site staff available or can recommend or book local trainers) or take a scheduled class at a local club or hotel fitness center.

Downsize your routine. “People think they need an hour to work out,” Harper comments, ”that’s what they’re told. They don’t realize what they can do in say five or ten minutes, a couple times a day.”

Ditch the “all or nothing” mentality. Any amount, no matter how small, is better than nothing.

Break up your routine. Use mini-chunks, as little as five minutes, to exercise wherever you can (in the early a.m., during a break in the day, between meetings). “No one ever said you had to do them all at the same time,” notes Harper. A couple of stretches here, some pushups and crunches there, a few yoga postures, a quick run on the stairs, a brisk walk around the block, some really deep breathing...it all helps. And it all adds up.

Don’t be dictated to by your normal routine. If you normally work out in the morning but that’s impossible because of work commitments, consider an early evening or mid-day workout. (But avoid any vigorous activity within two hours of bedtime.)

Capitalize on your body’s rhythms. You’ll be able to do more in less time if you’re not fighting against yourself. Night owls aren’t likely to follow strenuous morning routines while early larks probably won’t have enough stamina for late-day workouts.

Recycle time. Instead of checking phone calls or e-mail during an unexpected break in the day, do some stretches or run up a couple of flights of stairs.

Combine activities. Exercise while you do something else, like listening to the radio or music, or watching TV. Dictate notes on a walk.

Get creative. Want to take a long run but have limited time? Go as far as you can and then hail or have a cab or ride meet you to take you back. (It might not work for “serious” runners and walkers, but it’s a great incentive for the rest of us!)

Rethink where you exercise. Don’t limit yourself to what can be done in a club or a hotel room. Exercise in an airport (jog or walk around the concourse; lift luggage) and on the plane (stretch in your seat). For lengthy layovers, check out onsite (many airport hotels have fitness centers) or local fitness facilities.

And if you’re deskbound, there are stretches and yoga postures you can do at your desk. If you have access to a computer, you can check out animated stretching routines on numerous sites. At MyDailyYoga.com, for example, you can opt for traditional postures or a series specifically designed for those who have carpal tunnel syndrome or repetitive stress injuries.

Plan ahead. Locate local facilities (hotels, clubs, Ys, community centers and classes); note hours, location, distance from lodgings. Go online or call ahead to find and book a trainer or class.
 
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About the Fitness Experts

DEBY HARPER is the founder and a principal of The Fitness Co. and PFS Insights in Scottsdale, Arizona. A certified personal trainer, fitness instructor, author, and consultant, she has created wellness programs for Fortune 1000 corporations and advises individuals as well as companies on fitness and wellness. Harper worked with the Arizona State University Exercise Science Department to develop the PFS (Personal Fitness System) Wellness Survey (480-443-9611 for info). The survey uses an individual’s responses to create a custom report that details behavior style, fitness characteristics, and recommendations. With her husband Brad, a psychologist and management consultant, Harper, who is a Certified Behavioral Analyst, has spent the last decade developing the Personal Fitness System (an interactive online behavioral assessment system that provides a custom report detailing behavioral style, fitness characteristics, and recommendations) and its related technology. CAROL DICKMAN, a former TV producer, left the world of on-air journalism for yoga. A certified Kripalu yoga instructor, Dickman teaches yoga to individuals, as well as corporate and celebrity clients around the world and at the nation's leading spas and wellness centers. Dickman, the owner of Yoga Enterprises, has produced a series of popular and award-winning yoga video- and audiotapes.