It doesn’t matter if you already exercise, if you are just starting out or simply thinking about it, the concerns are the same: what to do when things come up and you have to change your routine. You are left wondering how to make time for or start your exercise regimen.

You don’t need to stop working out or be stressed about how to maintain your workout routine when out of town for business or vacation. Many exercises only require that you use your body weight and many exercise props can be taken in your luggage, as they are light and don’t take up much space.


Embracing exercise as part of your lifestyle means that you always make time for it. It becomes a good habit. It is better to do a little than nothing at all, so it doesn’t matter how much time you have available. And it’s advisable to invest in a session with a personal trainer to learn the proper form and execution of your chosen exercise, as it will help prevent injuries and make your workout more effective.

Warming up and stretching are necessary components before starting an exercise routine. Good and easy examples of warm ups are marching in place, walking and jumping rope. And always finish your routine with a stretch.

Use your time wisely. For example, if you only have 10 minutes, work the body part that demands the most attention. If you find more time, work other areas.


Adopt a routine that can be done indoors and outdoors, is flexible, can become more challenging as you train and has an increasable level of difficulty. Exercise preference is personal, so find the one that will keep you looking forward to it; this way, you will not get bored with working out.

If you find that you’re losing interest, find inspiration in magazines, exercise and fitness books, training DVDs, cellphone and tablet apps, YouTube videos, etc.

The props you can take with you

Below are some exercise props you can use anywhere. Most of them come with a booklet or DVD showing different types of exercise:

  • TRX® Suspension Training – It is one of my favorites. It is a total body workout using your own body weight and can be used indoors and outdoors, it even comes with a door adapter.
  • Elastic bands – They work with resistance, from light to heavy, and come in a variety of styles.
  • Jump rope – Good for warm up, agility and speed.
  • Pilates ball (small) – It can deflate for travel and be inflated without a pump. It is recommended for core strength and balance.
  • Dumb bells – Once at your destination, just fill two empty water or sports drink bottles with liquid, rice or sand.
  • Be curious. Look for new props to add variety and challenge to your routine.

Now you are ready to exercise on the go…anytime, anywhere. No more excuses. Exercise is the best medicine for the mind, the body and the soul.

Brazilian born and US-trained, Juçara Santos

has over 25 years of experience in the fitness arena. She has been the featured guest instructor at fitness seminars in Europe, the Caribbean, South America and the US. Santos has worked in leading clubs, resorts and spas in Greater Miami as well as overseas and spent the last 15 years as a fitness director developing diversified programs and classes for health clubs. She holds various certifications for group fitness and personal training.

She is a fitness consultant, martial artist (Tae-Kwon-Do), and aerial fabrics and trapeze artist. In addition, Santos is certified by Polestar Pilates (Allegro Reformer, Pilates Mat, and with props), spinning endorsed by MadDog and is a certified Zumba instructor. Santos is the creator of Evolution 10 Body Training concept and is a life coach focusing on a healthy lifestyle for the mind, body and soul.

By Juçara Santos