The saying goes that sailing is 90% boredom and 10% sheer panic referring respectively to long uneventful passages and brief moments of more stressful and unpredictable activities, such as docking in windy conditions. While a bit of an exaggeration, it’s true that, while underway with steady conditions, sails set, and autopilot steering, it’s mostly a matter of watching for other vessel traffic, keeping an eye on charts, and monitoring the boat systems. None of these are physically taxing, and it’s easy to spend hours sitting.
Being on the slippery slope to 70, it’s increasingly important to exercise regularly to maintain bone density, muscle mass, balance, cardiovascular health, and agility to name a few of the benefits. We’ve come up with ways to get exercise when cruising we thought we’d share.
Onboard Workouts
We’re fortunate to have a 6’ x 6’ poop deck. It’s plenty of space to do “prisoner” workouts, exercises that can be done in confined spaces with limited equipment. There are ample coach-led workouts on YouTube or we put on some tunes and just do our own. Our equipment consists of mats, elastic bands with various levels of resistance, TRX, and jump ropes. One such workout is included below.
Onshore Workouts
We used to dinghy ashore to work out at a nearby beach, dock or park. We’ve come to prefer the boat so we don’t have to load gear, water, bug spray, etc.
Hiking
Finally, a good way to stay in shape when cruising is to walk or hike. We naturally put in miles walking to a grocery or hardware store for supplies. And we hike when near a trail or park. Walking is an often underrated form of exercise, but no less valuable.
Dan & Sandy’s Onboard Workout
Squats – 2 x 20
Single-legged hinges (bend at waste to touch floor on one leg with other leg extended behind) – 2 x 10 per side
Good mornings (hinge at waste and reach for floor with straight back) – 2 x 20
Sumo sit (hold squat with legs wide and toes pointed outwards) – 2 x 60 seconds
Pushups – 2 x 20
Low plank F, L, R, F (hold front, left, right, front low plank) – 30 seconds each
Sit-ups – 2 x 20
Curl to shoulder press (with resistance band under feet, curl then push straight overhead) – 2 x 10
Bent over rows (bent over at waist with resistance band under feet, pull handles toward hips) – 2 x 20
Lateral step downs (keeping one foot on step, lower body slowly to the side until other foot touches deck) – 2 x 10 per side
Bulgarian split squat (lower body with rear foot on step and front foot on deck) – 2 x 10 per side
Forward step ups (facing step, step up and drive knee up) – 2 x 10 per side
Elevated glute bridge (laying on back with feet up on step, left and lower pelvis) – 2 x 20
Deficit calf raises (with toes on step, lower and raise heels) – 2 x 20
Tibialis raise (raise and lower toes with heels firmly planted) – 2 x 20
