Traditional workouts that require no equipment play a crucial role in maintaining physical health, especially during travel. These exercises offer a myriad of benefits, including improved cardiovascular health, enhanced muscle strength and endurance, and increased flexibility.

No-equipment workouts are highly adaptable and can be tailored to suit individual fitness levels and goals, says professional body builder Chitharesh Kongarampilly Natesan, also known as the Indian Monster. “Whether you’re on a business trip, vacation, or weekend getaway, these exercises provide a convenient and cost-effective way to stay in shape without the need for special equipment or gym memberships.”

Here are Natesan’s pick of 7 practical exercises that can keep you in shape wherever you are:

Jumping jacks:

Jumping jacks provide an excellent full-body workout. They raise your heart rate, promote cardiovascular health, and burn calories. To perform, stand with your feet together and your hands at your sides. Jump up, spread your legs shoulder-width apart, and raise your arms above your head. Return to your starting place and repeat.

Push-ups:

Push-ups build muscle in the chest, shoulders, triceps, and core. Begin in a plank stance, hands slightly wider than shoulder width apart. Lower your body until your chest is almost touching the floor, then push yourself back up. If required, perform the exercises on your knees.

Plank:

The plank exercise is helpful for core strength. Start on your hands and knees, then extend your legs back and draw a straight line from head to heels. Maintain this position by activating your core and maintaining your back flat. Aim for at least 30 seconds, gradually increasing the duration as your strength improves.

Squats:

Squats work the lower body, specifically the quadriceps, hamstrings, and glutes. Stand with your feet shoulder width apart. Lower your body as if you were reclining back in a chair, chest up and knees over toes. Push through your heels to get back to the beginning position.

Lunges:

Improve leg strength and balance. Step forward with one foot and lower your hips so that both knees are bent at 90°. Return to the starting position and repeat on the opposite side. Ensure that your front knee does not extend past your toes.

Mountain climbers:

Mountain climbers are a dynamic exercise that raises the heart rate and engages several muscle groups. Start in a plank position. Bring one knee up to your chest, then swiftly switch legs as if sprinting in place horizontally.

Burpees:

These are a full-body workout that improves cardiovascular fitness. Squat down while standing and place your hands on the floor. Jump your feet back into a plank position, then do a push-up before jumping your feet back to your hands and explosively jumping into the air with arms lifted.

(Aim for 3 sets of each exercise with 10-15 repetitions, adjusting based on your fitness level)

Lastly, always consult your gym trainer and healthcare professional before starting any new fitness routine, especially while travelling.

Islands, with their unique charm and beauty, offer some of the most captivating travel experiences. Whether you’re seeking adventure, relaxation, or cultural immersion, island destinations provide an escape from the ordinary. These top five island destinations offer a unique blend of natural beauty, cultural richness, and unforgettable experiences. Whether you prefer lounging on a pristine beach, exploring underwater wonders, or immersing yourself in local culture, these islands provide the perfect setting for your next dream vacation. Pack your bags, and get ready to discover the enchanting allure of these island paradises.

Here are the top five must-visit island destinations in the world that should be on every traveller’s bucket list.

Mauritius: Mauritius, located in the Indian Ocean, is a melting pot of cultures and natural beauty, known for its crystal-clear waters, lush landscapes, and rich cultural heritage. Highlights of this island paradise include hiking Le Morne Brabant, a UNESCO World Heritage site offering stunning views and deep historical significance. Visitors can also witness the Chamarel Seven Colored Earths, a unique geological formation where sand dunes of different colours create a surreal landscape. The pristine beaches of Grand Baie, Flic en Flac, and Belle Mare are perfect for relaxation and water activities such as snorkelling, diving, and kite surfing. The best time to visit Mauritius is from May to December, during the cooler, dry season.

Bora Bora, French Polynesia: Bora Bora, often referred to as the “Pearl of the Pacific,” is a small island in French Polynesia renowned for its stunning turquoise lagoon, lush greenery, and romantic ambiance. Visitors can relax on Matira Beach, one of the most beautiful beaches in the world, known for its soft white sand and clear waters. For breathtaking views of the island and its lagoon, hiking or taking a 4×4 tour to the top of Mount Otemanu is a must. Experiencing the quintessential Bora Bora luxury involves staying in an overwater bungalow with direct access to the lagoon. The best time to visit Bora Bora is from May to October, during the dry season.

Santorini, Greece: Santorini, part of the Cyclades islands in the Aegean Sea, is famous for its dramatic views, white-washed buildings, and stunning sunsets. Visitors can wander through the narrow streets of Oia Village, lined with charming shops, cafes, and blue-domed churches, and enjoy spectacular sunset views. Exploring the ruins of Ancient Akrotiri, often referred to as the “Pompeii of the Aegean,” offers a glimpse into the island’s rich history. A boat tour to the volcanic islands of Nea Kameni and Palea Kameni, with the opportunity to swim in the hot springs, adds an adventurous touch to the visit. The best time to visit Santorini is from late April to early November, with June to September being the peak tourist season.

Maui, Hawaii: Maui, the second-largest island in Hawaii, offers a diverse landscape ranging from volcanic craters to lush rainforests and stunning beaches. Highlights include watching the sunrise from the summit of the Haleakalā volcano in Haleakalā National Park, a truly unforgettable experience. Driving along the scenic Road to Hana allows for stops at waterfalls, black sand beaches, and quaint towns. Visiting between December and April offers the opportunity to witness majestic humpback whales migrating through Maui’s waters. The best time to visit Maui is from April to May and September to November, for pleasant weather and fewer crowds.

Bali, Indonesia: Bali, known as the “Island of the Gods,” is a cultural and spiritual haven with its lush landscapes, ancient temples, and vibrant arts scene. Explore the cultural heart of Bali in Ubud, renowned for its picturesque rice terraces, traditional crafts, and rejuvenating yoga retreats. Visit the iconic Tanah Lot Temple, perched on a rock formation and particularly breathtaking at sunset. Bali’s beautiful beaches in Kuta, Seminyak, and Nusa Dua offer opportunities to relax on soft sands or catch waves at renowned surf spots. The best time to visit Bali is from April to October, during the dry season, for ideal weather conditions.

For some vacationers, air travel can be a major source of pre-trip anxiety. And while airplanes are widely touted as the safest way to travel, it can be hard to focus on the positives when you’re experiencing heightened levels of stress. According to estimates from ABC Health & Wellbeing, close to 40% of people around the world have at least some fear of flying, with only a minor segment of the population having an intense phobia.

No matter how you feel about air travel, it can be useful to learn some of the common techniques nervous flyers use to calm their nerves before and during a long flight. This insight can help you manage your own anxiety on a particularly turbulent journey or support family and friends who may not be as excited about flying as you are. Of course, every traveler has their own tolerance for flight anxiety, so if you’re in full-blown panic mode it may be a good idea to speak with a mental health professional before you leave.

What does flight anxiety feel like?

While every nervous flyer has their own physiological response to air travel, many report feeling sick or experiencing a panic attack shortly before departing or while they’re airborne, according to the Anxiety and Depression Association of America. Interestingly, some people with an acute fear of flying also have other phobias that compound their unease, such as claustrophobia or agoraphobia. In many cases, nervous flyers understand that airplanes are a relatively safe means of transportation, but find it difficult to silence their active imagination. One of the best ways to manage your pre-flight jitters is to preoccupy your mind and avoid ruminating on worst case scenarios, as this will only magnify your anxiety. But what other coping methods can help you ward off your fear of flying?

5 useful tips for keeping calm during long flights

First, it’s important to note that flight anxiety is usually triggered by specific stimuli, whether it be a catastrophic thought, bodily sensation or a bad memory. These sensations, in turn, can amplify their anxiety and increase their risk of panic attacks, leading to a rather unhealthy feedback loop. If you’re stressed about an upcoming flight, consider using one or more of the following calming techniques:

1. Fight fear with knowledge:

When it comes to a fear of flying, your anxiety is essentially tricking your body into thinking it’s in immediate danger. Learning more about how airplanes work can help calm your nerves during take-off or when turbulence hits. The more you know about air travel, the less mid-flight uncertainty you’ll have to contend with. It may also be useful to browse the National Transportation Safety Board’s website to get a better understanding of how uncommon aviation accidents actually are.

2. Practice breathing exercises:

Many people with flight anxiety experience breathing difficulties during their travels, which often results from unintentionally panting or holding their breath. These respiratory irregularities send signals to your brain that may trigger your fight-or-flight response, amplifying feelings of panic and fear. Luckily, the National Health Service published a comprehensive guide on deep breathing techniques that can help you manage your stress.

3. Refocus your attention:

Keeping your mind preoccupied during a long flight can be difficult, but focusing on a specific task can do wonders for your state of mind. Nervous flyers should take full advantage of in-flight entertainment, read a book or listen to music with noise-cancelling headphones to help drown out the ambient noise. Even a minor distraction can help you calm your nerves for at least a small portion of your flight.

4. Strike up a conversation:

Whether you’re traveling with friends, family or flying solo, a great way to reduce your stress levels is to talk with the people seated around you. If you’re particularly nervous about airplane safety, it may be helpful to introduce yourself to the flight attendants and share your concerns. Most airline professionals are happy to talk through your worries and have plenty of experience reassuring passengers that they are in safe hands.

5. Drink lots of water:

When managing your flight anxiety, you may be tempted to take the edge off with a cocktail or a cup of coffee. These beverage selections, however, can exacerbate your nerves and lead to dehydration if you’re not careful. Keep in mind, airplane cabins typically have very low humidity, which can quickly dry out your throat, nose and skin, according to the Cleveland Clinic. Nervous flyers should drink lots of water before and during their travels to help them stay hydrated and relaxed until their plane finally touches down.

Building a good campfire is one of the most enjoyable parts of camping, especially in winter. However, ensuring that your campfire is safe is important, especially in South Africa, where bushfires can be a significant risk.

Here are some essential tips for creating a safe campfire:

1. Choose the right spot

Selecting the right spot for your campfire is the first step to ensuring safety. Always use designated fire pits if available. If you need to create your own, choose a site at least 10 feet away from tents, trees, and other flammable materials. Clear the area of dry leaves, grass, and twigs, creating a safety zone around your fire.

2. Check local regulations first

Before setting up your campfire, it’s vital to check local regulations and fire bans. South Africa, particularly during dry seasons, may impose fire restrictions to prevent wildfires. Always adhere to these rules to avoid legal issues and ensure the safety of the environment.

3. Build your fire with caution

When building your fire, start with a small amount of tinder such as dry leaves or grass, followed by kindling like small sticks. Arrange your firewood in a teepee or log cabin style for better airflow. Avoid using flammable liquids to ignite your fire, as they can cause uncontrolled flames.

4. Watch the weather

Weather conditions play a significant role in fire safety. Wind can spread embers and increase the risk of a wildfire. If it’s windy, consider postponing your campfire. Always check the weather forecast before starting your fire to ensure it’s safe to proceed.

5. Keep water and sand nearby

Always have a bucket of water, sand, or a fire extinguisher close to your campfire. Additionally, keep a shovel or spade handy to manage the fire and extinguish it completely when you’re done. These tools are essential for quickly addressing any unintended spread of flames.

6. Never leave a flame unattended

One of the cardinal rules of campfire safety is never leaving it unattended. Even a small breeze can cause a fire to spread. Always have someone keep an eye on the fire, especially when there are children or pets around.

7. Extinguish fire properly

When it’s time to put out your fire, follow these steps to ensure it’s completely extinguished:

1. Pour water over the fire until the hissing sound stops.
2. Stir the ashes and embers with a shovel.
3. Add more water and stir again until everything is cold to the touch.
4. Make sure no embers are still glowing.

Always be prepared, stay vigilant, and respect nature to prevent accidents and preserve the beauty of SA’s wilderness.