How to Stay in Shape on a Boat
How do you stay in shape on a boat?
After six seasons of cruising, I have seen my weight fluctuate. I have learned what to do and what not to do while crusing to stay in shape. My first crusing season was definitely the hardest adjustment for me, and my weight showed it. I gained about 15 pounds in one winter. I guess we could call it my freshman fifteen! That brings me to now, six years later - where at age 41, I feel amazing. I feel better now than I did ten years ago at 31. While it's easy to think that living on a sailboat is active and staying in shape is nothing to worry about, it is anything but. Happy hours, lounging on the beach, lack of space, lack of motivation, and injury are all possible ways to gain weight in this lifestyle. Here are some ideas to keep you in shape living on a sailboat.
What exercises can I do on a boat?
This article is directed at all sailors, but I have a soft spot in my heart for the monohull owners. You know who you are! Catamarans have space that allows for yoga mats and even HIIT routines right on the boat. Monohulls don't have that kind of space. We have to be extra creative. Here’s an example routine I do on my boat:
Push-ups
Tricep dips (using my companionway stairs)
Squats
Calf Raises
I rotate through the routine 3x and voila! You’ve turned your sailboat into a gym.
How to Eat Healthy While Living on a Sailboat.
The number one factor for me in keeping a healthy diet on a boat is time. I have lots of time when I am cruising. No work to tend to (other than boat projects). This leaves me with the time to choose to be mindful about my eating choices or to not. Mindful eating involves taking the time to cook healthy meals and also taking the time to enjoy them. Rushed meals lead to bad choices. If you wait until you are hungry, you’re probably going to grab for something quick and easy. That usually ends up being an unhealthy choice. You are on Island time! Plan your meals and cook them from scratch. Enjoy the gift of time.
Be Mindful of Alcohol Intake
I mention it frequently, but giving up alcohol is an easy way to stay healthy on a boat. Drinking and boating unfortunately go hand-in-hand for sailors. But guess what? It's not 1592 and you are not a pirate. I have found so much joy in giving up drinking. I don't miss it and I don't feel left out. I used a free program called the Alcohol Experiment to get me started and I haven't looked back. Check it out if you are curious in taking a look at your relationship with alcohol, want to cut back, or you are looking to live alcohol free.
Stay Active
Exercise does not have to be done in one designated block of time. Every little bit adds up throughout the day. Fill your day with movement on and off the boat. Walk the beach, go swimming, work out on your sailboat, stretch on the deck, just try to get some movement in every day. It adds up!
Get Friends to Join
Encourage other cruisers to join you when you exercise. Exercising is more fun with friends. Hop on the VHF and announce water aerobics, a hike, yoga on the beach, or a bucket workout. Having others join you will make you more accountable. It's easy to wake up in the morning and lose the motivation you had the night before to workout. If you’ve already made plans to meet a friend, you’re less likely to bail.
Listen to Your Body
As cruisers, we are no strangers to injuries. I am also realizing that as I age, injuries take longer to heal (like the shoulder that I slept on funny and is still hurting a week later). When I had my massage practice, something I often said to my clients was, "if you listen to the whispers of your body, you won't have to hear it scream." What I meant by that was, listen to your body when it is saying something is wrong and do something about it. Is your knee a little achy? How about that old sports injury that flares up every once in a while? Take it easy on those injuries when your pain level is low. Let them calm down and heal. After that, you can go back to exercising. If you ignore the little whispers, and don't take a break, those injuries can get worse, sidelining you for weeks, months, or more. I like to use arnica gel when my muscles and/or joints start whispering. Arnica is a topical anti-inflammitory. I prefer to try arnica before taking any oral anti-inflammatories. It’s easier on my stomach.
Being Healthy on a Sailboat
In conclusion, I have found the most success in doing what feels right for me and my body on any given day. Living on a boat gives me so much freedom, I get to choose what I do with my time without having to punch a clock. It took me a while to get the hang of it, but making choices that serve me and my body have done me well. I recognize I can easily get caught up in the "party" lifestyle that cruising offers. I have found that if I can balance the good times with a dash of discipline, I can stay healthy and most importantly - feeling great.
