Trip Prep: Walking, Exercise, Getting in Shape what do you do?

I try to do something similar. I'm approaching my mid-60's. I mainly focus on walking anywhere from 2-4 miles in one go, about 3 times per week. I do some elliptical and stationary cycling as well. I work on some upper-body strength with light weights (3 pounds), mainly so I can manage my carry-on suitcase into the overhead bin on the plane. I can lift a 20-pound suitcase into the overhead right now. However, I think I may try checking my carry-on suitcase the next time just to make it a bit easier on myself and to not have to keep up with the case in the airport.

I just do the same thing I do every day/week. I walk 10 miles a day, climb 30 floors of stairs a day and exercise for my back (also assigned by physical therapist) at a gym 3 days a week. I am 80 years old and have never had a problem keeping up with a tour.

Your age. Pre dawn Walking/hiking every week day on LA’s Griffith Park trails.

Helps my psyche, maintains joint and muscle flexibility, keeps lungs clear and good for the heart.

I’m a meanderer. Been known to walk 6 miles a day when traveling.

I’d suggest walking in the shoes that you will be wearing on your trip. Make sure they fit well and don’t cause you any issues.

Kudos to Bob for his exercise program. Not all 80-year-olds are as fortunate to be as free of major health problems, joint issues, etc. that they can exercise that much.

My husband (78) is similar—-he works out 6x a week with cycling or swimming, back and balance exercises, and then we try to get in a 4-6 mile walk most days that the weather permits (it has been rainy here in Seattle lately). I work out on my elliptical trainer daily, do a dance-oriented fitness class 2x a week, yoga 2x a week, and join him in the neighborhood walks.

This routine keeps us both fit enough for what we really enjoy—-hiking in the mountains at distances up to 12 miles, with 2500-3500 feet of elevation change. We prefer hiking uphill to down, which is one reason we love to go hiking in The Alps—-often there is a lift to ride down if one hikes up.

I only took up the yoga when we were homebound during covid, after I found a good online class. I previously shunned yoga as too sedentary, but I have been surprised by a noticeable increase in core and upper-body strength, as well as balance. My husband was impressed enough he joins me sometimes, and finds the exercise helpful for his aging back.

I am going to recommend a book I read over 20 years ago, when I was in my early 50’s, about the importance of exercise as one ages, and the benefits in terms of quality of life. After reading it I gave it to my husband and also to my boss at work, and they both agreed on the benefits. This is the “mens version”, which is what I had and then gave away, but there is a women’s version as well that probably addresses specific issues relevant to women.

https://www.amazon.com/Younger-Next-Year-Strong-Smart_Until/dp/1523507926/ref=pd_lpo_2?pd_rd_i=1523507926&psc=1

I am sorry to hear about you horse, Horsewoofie. That must have been so hard. I had horses myself when I was younger, but never for as long as you had your boy. I counted myself fortunate that I never had to have one put down.

Basically, I walk daily in SF and take public transport and walk from there too. It keeps you alert, which one needs to be anyway, aside from the other health benefits, keeping the weight down , etc. Plus, I make sure i keep my weight down, ie, not exceeding what the doc wants, which in the last few years has been no problem....luckily.

Thank you Lola. It was a hard decision but he had one too many colics plus all his other health problems. I always said Logan would be my last horse, but now I thinking never say never. Or start traveling more with the money I save. Three trainers have offered me horses to ride whenever I want.

Bob, you are amazing! I can't imagine climbing that many stairs! I was walking eight miles in Italy three years ago with no problems. Here I walk the neighborhoods and mountain preserves.

Kathy H and Claudia, sounds we're on the same track.

Carrie, yes shoes are important. That reminds me to get new insoles from my podiatrist.

Thanks everyone,
Kathy

Walk, walk, walk, walk ................ and walk some more. Start a month to six weeks in advance. Try for five miles some week end.

Horsewoofie,

My condolences on the loss of your horse. Same thing happened to me a few years ago. I never thought of the chores and horse related activities as “exercise”. It was just pure joy and a deep rewarding relationship with my “fella”.

I now walk my dog for an hour and a half every morning, and take every opportunity to add steps to my day.

Have you thought about helping your friends with horses? Throwing bales around, cleaning out stalls, and pushing that wheelbarrow would keep you in pretty good shape. It also would give you your horse fix, and you would smell so good when you got home…IMHO. The bonus would be that it would give you a chance to connect with those wonderful creatures without paying vet and farrier bills.

We walk three miles a day at home and just finished two back to back strenuous tours where we averaged five miles a day. Our last day we walked eight miles. The stairs were the most difficult part for me.

From late April through Thanksgiving I use a push mower (not self propelled) on a large yard with several inclines. It takes several hours each time and usually every 3 days. It's my "turn off the mind" period and burns the calories as well. On the days between (or most days in the dead of winter) I've got an in-home elliptical in it's own room complete with 300 watt amplifier and great Focal speakers. I look forward to exercising to Motown with the correct BPM! Also in dead of winter I often need to spend an hour snow throwing and shoveling 2 double wide long drives (I do my elderly neighbor's). I used to walk 3 dogs but haven't had them for a few years. I find plenty of ways to keep mobile and stay slim. Even though I'm a senior I fortunately have not been plagued with arthritis or any real health issues. I save money for travel by doing my own maintenance while staying fit for travel as well.

Here’s what I didn’t do: I went to London on 4/21, and that’s right about when I get my garden cleaned up & planted, so I started the hard work in March as every weekend I had some pulled muscles and various aches. I wrapped everything up so that the week before I left I had no strenuous gardening left to do. I am already a daily walker so didn’t need to ramp up for the average 8 miles per day I did in London…ate well but managed to lose 2 lbs.

I usually do a base amount of 3 or 4 miles 3 days a week, then ONE day a week I start to extend that. I extend by 10-15 minutes each week for 3 weeks, drop back a week and then the week after do 15 minutes more than the previous long mileage. I like to get up to a long walk of 7-8 miles before a tour.

For this last trip I was not in good walking shape due to winter, lol. For Italy in Sept I know I’ve got to be in better shape. I did walk a lot in Paris but was independent so could come home and lie on the bed with my feet propped up, lol!! By the time I got to my tour days I could go 5-8 miles with no problem but the Road Scholar tours are not that challenging.

Good forward thinking!

Watching YouTube walking videos of upcoming (or potential) destinations is always a good motivator to walk more.

I probably overdo it with 7-12 miles of walking/running/hiking per day with weight-lifting every other day. My wife averages 5-7 miles a day or 10,000-15,000 steps, so we are always ready for extensive walking. In Paris we had some 10-mile days. We like walking as much as possible on trips because we feel better, plus we can eat almost anything we want without gaining weight. This reminds me of a friend who walked the Appalachian Trail average 10 or more miles per day, and she said one of the great benefits was eating whatever you wanted and not worrying about losing it.

I've been asked about exercise and diet, with the comment, "You're going to die of something anyway, so you might as well enjoy yourself." My response is diet and exercise make you feel better now, and that's the whole point. Does that mean eating tofu and broccoli all of the time? No, but it does mean limiting crap food. I like a burger and beer as much as the next guy, on occasion.

I just saw Paul McCartney put on a 2 hour, 45 minute concert without a break. He's 80 in June. Of course he is a vegetarian and exercises regularly.

Great Topic. My first trip to Europe at 40, no plan, did great. Second trip at 48, still no plan, noticed a huge difference in endurance, stamina and fatigue from day one (sweating, huffing puffing, legs felt heavy) to day 21 on the trip, you can physically see a great improvement in our videos on our physical condition. It is amazing how fast you can get into shape when forced.
Last trip to Europe at 52, did physical conditioning of walking uphill daily for 20 minutes 3 months before the trip.
I have arthritis in my knees that has greatly deteriorated in the past 5 years. No walking for this girl until I get my knees replaced (yup both).
Currently I can walk only 1 mile with rests in between due to pain.
If you can walk, please do. If you can train, do it! You have the option of actually walking.

@Pam, this is math. Lol! I thought it sounded like a great plan - and then I started trying to visualize and my eyes started to spin. I need to start with the base of 3 miles a day three times a week. That part I got. Ha!

"Walk, walk, walk, walk ................ and walk some more. Start a month to six weeks in advance. Try for five miles some week end."

This. A European trip means walking almost all day, every day. Few people are used to that kind of constant activity. Realize that the people posting above are not "normal" (but in a good way).

TexasTravelmom...you have me laughing because you know I am the pits at math!

I'll send you the program. I started the same idea when I started jogging a jillion years ago and have just adapted it to walking. Works great!

"If you can walk, please do. If you can train, do !" How true. Exactly what I do, a bit more so prior to the trip. My view is if the "Europeans" (using the broad definition ) can do that, walk and walk, why shouldn't I be able to ? I'm excluding hiking.

We have a 3 week trip planned for next summer, including Switzerland. My husband and I are pushing 50. We started walking every night and I quickly realized how out of shape I am. Hills are my nemesis right now, which doesn’t bode well for the Alps! That trip is my inspiration to get at it and get more fit. I can’t count on always taking the lift uphill!

We walk a lot on our trips, usually 8-10 miles a day. We usually start prepping a few months out, walking at least 3 miles a day. And definitely wearing the shoes (and socks) we’re planning to bring. That is key.

My pre trip exercise is usually spent cutting grass at our two homes--one of which has a very steep embankment.

When traveling Germany, Czech Republic and a few other countries, I train doing twelve ounce curls. There's nothing like a good beer in an authentic beer hall. We also love sitting by a canal in Amsterdam knocking down a few Heinekens. Or sitting in the beer garden at Augustiner in Salzburg on a sunny afternoon.

Normally I jog (poorly, slowly) a couple miles a day plus general walking. Generally 5-6 miles per day with some weekends having hikes and double that. Before a trip I try to add incline walking. I live in a very flat area, so that’s either driving to a somewhat hilly region over an hour away for hiking, or treadmill inclines. If you live in the flatlands and are going somewhere with hills - not just hiking but cities like Lisbon! - adjusting to inclines might be just as important as walking in general.

David, you must have some well-muscled arms with your lifting. Also, you're getting some cardio walking to the refrigerator and back. Nice job balancing strength training with cardio.

We don't do anything different to get ready for a trip. We do a lot of walking here as we have wooded trails that go all over our neighborhood. We also hike, and I have a Peloton.

Sounds like your exercise routine is working out well for you!

I'd better catch up with my thank you's:

Susie, thank you for your condolences. While mucking help is a good idea, I'd upset the barn help's routines. I do need to ride, though, to get in shape for a rent-a-nag ride through Hyde Park and another in the Camargue.

Letizia, I'm sorry about your knees. A good friend of mine has had both knees replaced plus a hip replacement. It's slowed her down, but she still takes her dog for a walk everyday.

David, it's always Beer Thirty somewhere, so you can drink all day. You don't have to mow desert landscaping, cacti don't require watering. My hubby sold the lawnmower and weed eater 35 years ago when we moved to AZ.

Sounds like everyone has an exercise plan. Thanks for sharing.

Steps are my problem; sometimes I have to wear a knee brace for an old bucking horse injury. I have two routes I walk early in the morning now that it's getting hot. The shorter one (2 miles) includes three steep streets and if I want to add a couple miles I can walk through the mountain preserve. My usual walk is expandable from 3 miles: walk to the mountain park (1 mile), around the hilly park road (1 mile), back home (1 mile). The park has steps between the picnic areas. To increase miles, I can add more laps or hike the steeper trails. I'm not much of a hiker though since I'm not steady on hilly, rocky trails.

Mostly, I make sure I get a minimum of 12,500 steps a day. I wear a Fitbit to keep me on track. My husband takes a daily walk and takes care of removing snow all winter long. Until a couple years ago, all our moving was with a self-propelled mower. Now we have a rider, but the hills still require using the push mower. I just did our front hill and ditch yesterday.

The first seven days in France this month, we easily did over 155,000 steps and 121 floors. My advice is to keep on moving daily so you don't find yourself having to get in shape for a trip.

Sorry to hear your friend has gone on to a different pasture. Glad to hear you have a September trip planned!

For me, key to good prep: 1) consistent miles plus STAIRS; 2) bring the meds you know work for you (even if just OTC).

Miles:

• I did 3-5 most days as prep. 5-8 would have served me better.
• I wished I would have tracked my walk prep more consistently to be sure I was doing it as frequently as I thought I was.
• I wished I would have upped my pace from 2.5 as a base to 3.0 as a base. Probably even more (like 3.3-.5). I have short legs and have to walk a bit faster to keep pace with the group. ;)
• For me, stairs are where it's at. Not a lot of building code regulations going on in ancient Europe so stairs can be "individually unique" shall we say? Even in more modern buildings, stairs are sometimes different width, depth and height than we are generally used to in the US. And there are precious few ways to avoid them. Even getting to most toilets will include 2 flights of stairs (1 up, 1 down) and often spiral. Escalators (when present) are not always in working order. Waiting for an elevator (when available) takes more time than we in the US are used to (which is a big deal when you're short on time). Some sites will have elevators but only to the halfway point so you will still end up having to do a fair number stairs. (If there are sites you really want to get to the top of, you can usually get the stair count from a Google search).

I don't know much about arthritis but I know it can be different in every body so maybe getting specific advice from a physical therapist you trust is the best bet? Strength training or water-resistance may achieve the same goals for you? Sure would hate to have the prep to end up aggravating or deteriorating something!

Even with the best prep, pain is sometimes inevitable so I like to be prepared and bring my own OTC:

*I have learned not expect find the brand names I'm used to (even in big cities) so I think it's very important to bring what I know works for me. This goes for acetaminophen, ibuprofen, topical cremes (aspercreme/icy-hot/what-have-you), everything. I foolishly used to think if I just knew the name of the substance I needed, I could figure it out regardless of brand name. That did not work out smoothly. Haha. Also, dosages are different there and something you want may be combined with other substances you don't recognize or haven't taken before. Things get weird. In London, I couldn't find acetaminophen but they would give me ibuprofen with codeine with no prescription. What? Yes.

*Take Ziplock bag(s) or something if you want to be able to ice your affected joint or hand-warmer gel packs to heat. Ice is sometimes hard to find for your drink but hotel staff has always been wonderful about helping me get some to ice my ankles when I needed it.

Hope this helps a little.

Wishing you have fantastic travel in September!

Both my wife and I walk 5+ miles a day. In addition we do weight training both at home and at a gym along with biking, stair climbing at our local high school football stadium, yoga, mowing the grass etc. On our recent trip to Romania, Bulgaria, Turkey etc. we averaged over 8 miles a day and on some days we walked 12 miles. We are in our late 60s, but the whole point is keep moving.