1. Stretching
Stretching is one of those exercises that tends to get overlooked in favor of cardiovascular and strength training, but it’s a necessary part of a fitness routine. It can help prevent injuries, keep muscles and joints flexible and improve circulation. Plus, it’s a great way to relax after a workout.
But not all stretches are created equal. Dynamic stretching—which involves moving through a range of motion to help prep muscles and ligaments for performance—should be done before workouts, while static stretching (where you get into a position and hold it) should be saved for afterward, explains personal trainer Sonya Robinson, CSCS.
There are plenty of options for which stretches to include in your cooldown after your workout, but it’s important to find ones that feel good and aren’t too challenging. To help, we spoke to 10 fitness pros who shared their favorite stretches that can help you chill out after a hard workout.
2. Walking
In a time where gyms are overcrowded, 5K races and marathons sell out fast and the fitness app market is expected to reach 30 billion dollars by 2023, walking gets little attention. But in reality, this low-impact aerobic exercise checks off many of the same health and fitness boxes as more strenuous workouts.
When you walk, your muscles and bones get stronger, your heart rate increases, and your lungs get cleaner. In addition, you can improve your balance and coordination over time.
It’s important to plan ahead when it comes to your walking routine while on the ferry. Set realistic goals for yourself, like walking for an hour each day, and stick to it. It may also help to schedule your walks at the same time each day, which will establish a routine.
Make sure you’re wearing comfortable shoes that fit your feet and walking style. It’s also a good idea to bring sunscreen and sunglasses for sun protection, as well as warm clothing for colder weather. Most importantly, listen to your body and avoid over-exertion.
3. Swimming
Swimming is a great way to burn calories, strengthen your body and build a strong, healthy physique. Plus, it can help prevent injury on the boat.
If you don’t have access to a pool or gym on your cruise ship, a brisk walk around the deck is another great way to get in some cardio and sweat. If you want to take it up a notch, try jogging or doing some bodyweight exercises like push-ups and squats.
After 29 years as a lifeguard patrolling throughout Fenwick Island and Bethany Beach, Ferry now runs Coastal Lifesaving, a fitness business that teaches participants to exercise like a lifeguard or train to become one. His classes have a distinctly beachy vibe, with plenty of running, swimming, sit-ups and squats. He likens them to a “bootcamp” for beach-goers of all ages and abilities.
4. Cycling
From HIIT workouts to the FlowRider surf simulator, today’s cruise ships are packed with state-of-the-art fitness facilities. And with on-board wellness hacks like hiking, biking and kayaking, as well as shore excursions that offer active adventures, staying fit while at sea can feel easy – even with all the fun!
Exercise increases blood flow and oxygen supply to the brain, increasing alertness. It also helps to reduce the symptoms of stress and depression, promoting a positive mood. People who regularly exercise can maintain their independence and enjoy a high quality of life into their later years.
The high seas are a critical ecosystem encompassing 43% of the planet’s ecological living space, but because these waters fall beyond national jurisdiction, developing policies to protect ocean life and manage pollution is an international challenge. The first online workshop, which focused on identifying challenges to the high seas, included experts from across all inhabited continents and was conducted under Chatham House rules. These challenges became the basis for Workshop 2 on visions of a future high seas and Workshop 3 on pathways for transformation.
5. Yoga
Yoga is a great way to improve strength, balance and flexibility while also connecting with nature. It is a low-impact exercise that can be done in small spaces, so it’s perfect for maintaining fitness while on the water.
SUP (stand up paddleboard) yoga is a popular fitness class that combines paddling and yoga to challenge your strength and balance on the water. This class is designed to be a workout and is often held in the morning, when the weather tends to be calmer.
Staying active while on the high seas is important for your health and safety. Learn how to maintain a healthy lifestyle while sailing with Ferry Fitness, the ultimate guide to on-board workouts.