Warming up

ISWAN recommends a light warm-up, that seafarers can do prior to any exercise routine, which will allow the muscles and tendons to loosen up in preparation for real work. It aims to help the body wake up and gradually speed up circulation, metabolic rate and heartbeat, thus helping get the most out of the workout.

seafarers training

Boost the metabolism

Increasing the metabolism helps burn calories even when not exercising. ISWAN presents six healthy habits to give the metabolism a boost every day:

  • Start early: Eating breakfast wakes up your metabolism in the morning;
  • Add intervals: When you exercise, ramp up the intensity for short intervals. The extra energy burn lasts all day;
  • Eat your omega-3s: Omega-3s help to regulate your metabolism. Eat lots of fatty fish like salmon, mackerel and herring;
  • Make some muscle: Muscle burns more energy than fat, even when you're not working out;
  • Sip green tea: It has an antioxidant called catechin, which may crank up metabolism;
  • Cut trans fats: Trans fats (often found in processed food) slow down your ability to burn fat.

Bend and stretch


Muscles tighten during the workout so seafarers must always finish with a good stretch to get back in shape. In order to make the best out of the stretches, ISWAN recommends that each stretch should be slow and controlled for around 30 seconds, breathing deeply throughout.

seafarer stretches

Credit: Jetts

See further details in the following PDF