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ONBOARD FIT - HOW TO STAY IN SHAPE AT SEA

The other day I had an interesting discussion from my friend 'from the ground'. Basically, one of my cycling buddies wondered how I keep up with my shape year-round since I work on a cruise ship and our working hours are so long, and the environment, at times, can be stressful. I do add lack of sleep to an equation, which indeed makes us look superhuman, to someone outside the cruise ship industry. And he was not wrong for asking this.


To start with, there have been many studies about how the water, salt, steel, and confined space impact one's body and mind. Based on researches, seafarer's body is prone to age quicker than it would be the case on land. Joints, muscle density, and skin are prone to loosing their quality due to the water and steel environment. Seafarers' lifestyle is another category to add. Honestly, after 14 hours shift, not so many people are willing to hit the gym, or to wake up earlier the next day, just to do some exercise. A movie, or a beer in a crew bar, does sound much better, and to be frank, it's much easier than breaking some sweat on a treadmill. But does it do us a favor? Short term, yes, while in a long term, such habits can have devastating impact to our bodies, and mind, shortening our life span.


So, what's that we do onboard, that keeps us fit, and productive for the everyday routine?

Since some time ago, cruise companies have launched a series of mandatory onboard training, which is to teach you how to prevent the injury, and stay fit while working onboard. Stretching comes as one of the main recommendations to all working on feet, and moving the objects for long hours. Cardio and strength training, on the other hand, are suggested for the leisurely gym time, while onboard spa center fitness instructors will always have ample training programs for the crew to enjoy. Whether it is about salsa, Zumba classes, spinning, aerobics, or even forms of martial arts, you have options to browse through. As a seasoned recreational sportsman, and 15 years long at sea crew member, I will use this opportunity to share some tips and tricks.


Since the childhood, sports have been the unavoidable part of my life, and unthinkable to go without it for more than a day. Starting my onboard career put me in a serious doubt of being able to continue doing what I love onboard, as work shifts were too long with so many hours spent on feet. I could forget having my training routine at a certain time of a day, as I have used to do it, while my energy levels were too low for the intensity I use to have outside the ship. Sounds familiar?


So what I did was to readjust my entire training philosophy towards my new environment. A long day spent on foot would mean light strength training only. Another long day, spent seating in the office, would make a great cardio workout in the evening. If I were to work late, my training would take place early in the morning before I go to work, and adjusted to an activity I am looking to have at work. This way, my energy levels were up to task, and I was to have an enjoyment from what I like to do most. A simple pattern that I would recommend to any of my fellow sea comrades should they wish to stay healthy and fit at sea:


Adapt, overcome, improve.

For the starters, I would advise skipping the workouts on embarkation, and first day at sea, as per long days and heavy workload. Schedule it on port days, and towards the end of the cruise, to have time to rest afterwards.


With that, I'll share one of the routines that proved to work over the years at sea. Fun, safe, and bringing loads of result. I suggest you do this 5 days a week:


Day 1

  • 15 minutes light treadmill walk warm up
  • 15 squats
  • 15 reverse lounges
  • 15 inch-worms
  • 15 front lounges
  • 15 side planks
  • 15 step-ups

Do from 3, to 5 series. When done, stretch for 10 minutes.


Day 2: Low impact cardio – rowing, cycling, or elliptical.


Day 3

  • 15 minutes light treadmill walk warm up
  • 15 squats
  • 15 push-ups
  • 20 abs

Repeat this for 10 series. When done, stretch for 10 minutes.


Day 4: Low impact cardio – rowing, cycling, or elliptical.


Day 5: Stretching


I hope this helps a little, as with everything physical, this is just a suggestion, and you should adjust the training to suite your needs. The important thing is to keep moving. Stay well!


*This story was written by an experienced crew member working on a cruise ship*