BY: Derek Noble

CANADIANS ARE SPENDING more time on the road living out of their suitcase. And with the holiday season upon us, a full gym session might not always be an option. So here is a very quick, effective fitness routine for you to do during those tedious delays at the airport.

Airport Walk: If you have 10, 20 or 30 minutes to spare before your departure, get up and walk the terminal. You don’t have to break out in a full sweat to get the physical and mental benefits of a leisure walk program. Walk to another terminal then walk back. Keep a big bottle of water to stay hydrated.

Chair Squat: Back from your walk and still waiting to board your flight? Find a chair in a quiet part of the terminal. Place your feet shoulder-width apart as you sit. Rise up out of your chair, keeping the tension in your legs. As you stand up, do not lock your knees; keep them slightly bent. Sit back down into the chair and then up again. Keep your knees aligned with your heels and push through from your heels into your legs. Do 10 repetitions.

Overhead Arm Stretch: If you’re a frequent flyer, you probably notice how stiff and uncomfortable you can get during a flight. To keep your muscles from tensing up, implement some basic stretches. Put your hands over your head, reaching up towards the ceiling. Hold the stretch for 10 seconds.

Bend Over Stretch: Place your feet shoulder-width apart and bend over at your waist. You will feel this stretch in your lower back muscles and hamstrings. Hold this stretch for 10 seconds and don’t forget to focus on your breathing.

Toe Raises: Standing in line at the ticket counter, give your calf muscles a mini workout. With feet kept shoulder-width apart, raise up onto the tips of your toes, hold, then drop your heels back down towards the floor. Do 10 to 15 reps.

Derek Noble is one of Hollywood’s most sought after fitness trainers.

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