Fitness4you on the road…


Though this blog started out and continues to be a blog about our adventures, it is slowly expanding to include resources to help others plan to get the most out of travelling. It includes recipes, humour, planning and organization, history lessons… and now fitness.


Certificate 4 Fitness Instructor – Gym , Personal Trainer, Aqua Instructor, Older Adult Trainer, Children’s Trainer, Learn to Swim Instructor and Swiss Ball Instructor.


Once you set off on your ‘Big Adventure’ hopefully all the stress of your previous life will disappear and you will have the time and desire to engage in some regular exercise.

We all need to add regular exercise to our itinerary.

None of us are getting any younger, so it’s worth putting some thought and preparation into looking after your health on your journey and often as you gain fitness and strength your health will improve too.

There are lots of opportunities for bushwalking, bike riding and swimming and even the possibility to workout in your van and at a caravan park pool.

All you need is a swim noodle, fitness band, a couple of drink bottles, a kettle bell, if you have space’ a fitball… and a fitness program!


Make sure you pack your sense of humour… after all,  laughter is the best medicine.


  • If you are over 40 years, obese, suffer from a chronic illness or have been inactive for some time, see your doctor before you start a new exercise routine.
  • Choose an activity you find interesting. You are more likely to keep up with an exercise routine if it’s fun rather than a chore… so make your physical activity an enjoyable social occasion and exercise with a travel buddy!
  • Safe, easy and comfortable forms of exercise include walking, swimming and cycling.
  • Weight training can increase your muscle mass – programs as short as six to eight weeks can be beneficial.
  • Start off slowly and aim for small improvements… it’s a good idea to keep track of your progress in a booklet for added motivation.
  • Check your pulse frequently to make sure you aren’t overdoing it.
  • Choose appropriate clothing and safety gear.
  • Don’t let yourself dehydrate especially in the warmer climates – drink plenty of water.images-3.jpg

You will find more information and suggestions in the Australian Government’s physical activity guide for older Australians:

Choose Health: Be Active.




If you experience any of the following symptoms, stop exercising and seek medical help:

  • extreme breathlessness
  • breathing problems such as wheezing or coughing chest pain or pressure
  • extreme perspiration
  • dizziness or fainting
  • severe muscle pain or cramps
  • nausea
  • severe pain in any muscles or joints
  • extreme and long-lasting fatigue after exercising.


Diet is really important when you are travelling so try to include lots of fruit and veggies in your diet and take advantage of the fresh local produce available wherever possible. NB: Ensure you store and handle food safely to avoid the risks of food poisoning.

Check out the  Livestrong website for more information.


Don’t set yourself too stressful an itinerary.

If you have a big  day driving ensure you share the driving and you need to  stop every two hours to take a break from driving (even for the passenger)!

Wander around the car and take a short walk if possible just to get the circulation going in your legs.

It is better to stay in one place an extra day and read another chapter in your book, get to know your neighbours and take a little walk than to rush around visiting every tourist site there is.


Stayed tuned for more fitness information over the next couple of months…

If you would like ‘An on the road fitness program…’  email at

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