IF YOU’VE HEARD IT ONCE, YOU’VE HEARD IT A MILLION TIMES: staying active is essential for health, no matter where the road takes you. Regular physical activity helps maintain strength and stamina and increases energy. It can also help you live longer and add more life to your years. But if you’re spending extensive time in an RV, staying fit can be a challenge. Sure, you can join a national chain of gyms to make use of their facilities (where available). But depending on where you’re staying, you may not have easy (or any) access when it’s time to exercise. That’s where resistance bands fit in. Literally.
Big Benefits in a Small Package
Resistance bands are lightweight, compact, and highly versatile, which makes them a perfect tool for travel-friendly fitness. Plus, they can be used to target every muscle group, providing a full body workout. Some research even suggests resistance bands can be as effective as other equipment for building strength. For instance, a study in the Journal of Strength and Conditioning Research found resistance bands provided similar strength gains to traditional weightlifting to improve muscle performance, endurance, and mobility. An ideal fit for RVers who want to stay healthy and relieve the stiffness and discomfort that so often come with long hours behind the wheel. Whether you’re on the road for a fun family vacay or life on the road is your full-time lifestyle, this quick, simple workout can be done anywhere, anytime.
20-Minute Band Workout
Caveat: Before you start, make sure your bands are in good shape and don’t show any signs of fraying or tears, which can cause the band to break and could snap back and hurt you. If you are attaching the bands to anything, such as a door or another part of your RV, make sure it is firmly in place and the object is sturdy, again to prevent injury. Okay. Ready? Start with a short (3- to
10-minute) warmup, such as a walk around the campground, some dynamic stretching, arms swings, shoulder rolls, and or marching in place. Then, shoot for 10 to 12 repetitions of each of the
exercises below.
Squats: Targeting your legs and butt
Place the band just above your knees, and stand with your feet about hip-width apart. Squat as if you’re sitting in a chair, keeping the band tight by pressing your legs into the band on the outside of your thighs. Return to standing and push the hips forward. Repeat.
Seated Rows: Targeting the back, shoulders, and arms
Sit down on the floor with your legs straight in front of you. Anchor the band around your feet or attach it to a sturdy, unmovable object. Holding onto each side of the band, relax your shoulders down, and pull the band toward you as if rowing while keeping your elbows close to your sides.
Glute Bridges: Targeting the glutes and hamstrings
Place the band around your thighs and lie on your back with your knees bent and your feet flat on the floor. Push through your heels as you lift your hips up into a bridge position, squeezing your glutes at the top. Slowly lower down and repeat.
Standing Shoulder Press Targeting the shoulders and arms
Stand on the band, holding a handle in each hand. Then press the band overhead, lower it slowly, and repeat.
Deadlifts Targeting the lower back, glutes, and hamstrings
Stand on the band with a handle in each hand. Bend the hips, keeping your back flat with only a slight bend in the knees. Then, return to standing and repeat.
kneeling Biceps Curls Targeting the biceps (front of the arms)
Kneeling on the band, with a handle in each hand and your palms facing forward, curling the handles toward your shoulders, squeezing your biceps at the top of the motion.
Triceps Extensions Targeting the triceps (back of the arms)
Anchor the band overhead (such as in a tightly closed and locked door). Hold the handles with your elbows bent at a 90-degree angle. Extend your arms downward until fully straightened, squeezing your triceps at the bottom.
Aim for two to three rounds to work the entire body in 20 minutes. Then, spend another 3 to 5 minutes to cool down with some gentle stretches to release any remaining tension. No matter where your RV adventures take you, it’s easy to maintain a fitness routine with a simple set of bands of varying resistance and a little time. These exercises are designed to keep you strong, mobile, and ready for your next adventure. Whether you’re parked at a scenic campsite or just need an energizing break from the drive, you can get a quick, effective workout.
