FITNESS
THE TRAVELLER’ S STRENGTH BLUEPRINT BY JOLENE MORTIMER
Modern travel allows us to cross continents in hours. Unfortunately, our bodies haven’ t evolved quite as quickly.
Most of us have experienced it. You board a flight feeling perfectly normal and arrive feeling as if someone has quietly replaced your hips, neck, and lower back with second-hand parts.
The culprit isn’ t travel itself. It’ s inactivity.
The human body is remarkably adaptable, but it still expects regular movement. Take that away for even a few hours and things start to feel stiff, tight, and achy. When we travel, or sit for long periods, our hips spend hours folded, the upper back rounds forward, circulation becomes less efficient, and muscles designed to support movement effectively switch into standby mode.
It’ s little wonder so many travellers, even those flying business class, arrive feeling tired, sluggish, and uncomfortable despite having done very little.
As we often say in biokinetics professional practice, motion is lotion. In simple terms, the body responds well to movement. Even small doses throughout a journey can help maintain circulation, mobility, and energy levels.
Because of the space limitations during a flight, the focus should be on simple movement rather than exercise. Regular foot pumps, ankle circles, and calf raises help activate the calf muscles, often referred to as the body’ s“ second heart” because of their role in helping return blood towards the heart. Whenever possible, stand up, walk the aisle, and avoid remaining seated for hours on end.
Breathing matters too. Travel can place the body into a low-level stress response. A few minutes of slow, controlled breathing can help restore a sense of calm while encouraging better ribcage movement and posture. Try breathing in through your nose for four seconds and out through your mouth for six seconds, repeating this for one to two minutes.
Once you’ ve arrived at your destination, movement becomes even more important. Many travellers assume they need access to a fully equipped gym to stay active. In reality, some of the most effective exercises require little more than body weight and a small amount of floor space.
The accompanying guide is built around six fundamental movement patterns that form the foundation of human movement: Push. Pull. Squat. Hinge. Carry. Rotate.
These patterns help maintain strength, mobility, balance, and coordination while preserving the muscle mass and movement quality that often decline during periods of travel. The exercises are presented in beginner, intermediate, and advanced levels, allowing you to choose the option that best suits your current ability.
Whether you’ re a seasoned athlete, a busy executive, or simply someone looking to offset the effects of long flights, layovers, and longer meetings, a short hotel-room workout can go a long way. The goal isn’ t to set personal records while travelling. It is to arrive with your body feeling ready for the trip, not punished by it.
Move often. Move well.
When it comes to travel, recovery, and long-term health, motion really is lotion. IB
78 INBOUND SA / JULY 2026