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No access to a gym? No time? No room? No worries! Exercise on tour is still possible if you have a few tricks up your sleeve.
‘Brisk’ means you can still talk but not sing, and you may be puffing slightly. Aim for 30 minutes a day if possible (try three ten-minute brisk walks if you’re struggling to find a 30 minute slot – perfect for rest stop breaks!).
Walking helps to maintain a healthy weight, reduces the risk of heart disease and stroke, improves management of various conditions (including diabetes, high cholesterol and hypertension), strengthens your bones and muscles, and improves your balance.
Find out more about the benefits of walking.
According to the British Rope Skipping Association, 10 minutes of skipping can have the same health benefits as a 45-minute run (and skipping ropes are cheap to buy and easy to pack!) Skipping is a full body workout which uses your abdominals to stabilise the body, legs for jumping, shoulders and arms for turning the rope. Skipping can:
Therabands are often used for upper body rehabilitation. Tie them to a door knob or to other furniture and get a great upper body strength workout. Therabands come in different colours representing different levels of resistance, so it’s easy to develop a graded strength program.
Flat, light weight, and easy to lay on top of your bag, add a yoga mat to your travel kit. If you are travelling with a computer or tablet, you can download plenty of great yoga sessions to complete in the comfort of your own room.
There are lots of apps which will help you take your exercise program with you. Search your app store for your favourite type of workout. There are sensational apps for yoga and interval training (and even workouts that can be done in under ten minutes with no equipment).
Whether it’s a rest stop break, chilling in the green room, or a warm up before bump in, take time to stretch.
Swimming provides countless benefits to both the mind and body, so consider packing swimwear and goggles.
Variety is important and helps you stay curious and engaged. Also, your body likes it. Lift weights in your hotel room one day, go to the local bowls club the next.
It is essential to manage your energy levels, particularly while on tour. It is important to know your own body, and what it’s used to, and your personal exercise needs. Touring can sometimes be a ‘shock to the system’, where suddenly you’re doing a lot more or a lot less physical activity than usual. Pay attention to:
Sleep Well On Tour: How to Get the Rest You Need
Winding Down Post Show: Cast & Crew
The Arts Wellbeing Collective is an Arts Centre Melbourne initiative that comprises a consortium of arts and cultural organisations whose shared vision is to effect better mental health and wellbeing for performing arts workers. Our objectives are to: - Improve support services for performing arts workers - Collate and share information - Effect industry cultural change - Improve support networks within and between arts organisations. Our guiding principles are: - Prevention focused, promoting positive mental health and wellbeing, and raising awareness of mental health, mental health problems and the value of early intervention. - Working in partnership, ensuring a variety of partnerships state-wide and across the industry – collaboration is core to the Arts Wellbeing Collective and vital to success. - Creating systems level change, through seeking to understand and address systems, cultures and traditions that contribute to poor mental health and wellbeing in the performing arts. - Long-term thinking, prioritising resources and initiatives that have capacity for long-lasting impact, scalability and transferability. - Knowledge creation and dissemination, working with experts and industry leaders to find, share, create and translate the best available information, tailored for creative contexts. - Encouraging innovation, Arts Centre Melbourne is always learning – we do not have all the answers. We will test, trial, evaluate, and share useful findings with energy and authenticity, and continue to be rigorously planned, strategically responsive and thoughtfully adaptable.
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