Does your workout routine get out of whack when you travel? With a little planning and determination, you can maintain your fitness levels no matter where you land.
“Many people don’t realize the benefits of exercising when they’re traveling,” Exercise can help reduce the stress of traveling, burn extra calories from business meals and allow you to transition back into your normal routine when you return home. Maintaining some type of exercise routine may help you sleep better in all of those uncomfortable beds and reduce the effects of jetlag.
Workouts may be shorter-than-normal and still have a big impact on your health. Traveling forces you to be creative and proactive to keep an exercise regimen consistent. Here are some tips to help you stay fit and healthy on the road, especially when you are a frequent corporate traveler.
1. Complete Condensed but Intense Workout, with or without Equipment
Create your own 30-minute, in-room workout by choosing three body weight exercises, such as squats or lunges, and three upper-body exercises, such as push-ups, chair dips or rows. You may want to invest in a travel band or TRX to assist you. Spend a few minutes on a warm-up by marching or jogging in place. Your workout can be 1 sets with 10 to 20 repetitions of each lower-body exercise and 10 to 15 reps of each upper-body exercise. Next, increase your heart rate by doing one minute of jumping jacks, hopping or jogging in place. Repeat this same routine for a second and third set of exercises.
2. Work it Out with a Plan
Plan to succeed by knowing what you’ll do before you go. You want a travel workout that’s easy and automatic—so practice it! Be comfortable with your routine before traveling, by practicing it at home. Keep it interesting by creating 2 workouts that can be interchanged while you are away. Consult with a personal trainer for suggested routines for your trip.
3. Get Active in Airports Instead of Sitting and Waiting for your Flight
Flight delays can benefit your health. Spend the time, walking through the airport, taking the steps and remaining active. If traveling alone, lock up your valuables and keep moving.
4. TRX and Travel Bands Will Produce Results
Before traveling, put any necessary exercise tools in your suitcase, have your favorite apps loaded on the phone, comfortable walking shoes, a bathing suit, and any other gear you think you might need. I suggest investing in some travel bands and a TRX, which is small and easy to pack. These will bring your travel exercise routine to a new level while keeping it fun.
5. Pools are Cool
Hotel pools work well for exercise. Jogging in the shallow end or swimming laps in deeper water can elevate your heart rate. Swimming is fantastic exercise for your body with minimal impact to your joints. When you’re traveling, every little bit counts.
6. Jump Rope if Your Joints Can Take It or Just Take the Stairs
Jumping rope is a great way to get a short but beneficial cardio workout—and it can be done in your hotel room. Another great alternative: Walk up as many flights of hotel stairs as possible, and concentrate on stepping through your heel to activate your glute muscles.
7. Know Before You Go
Gather information on your destination in advance. Are you close to a beach, ski resort or good hiking trails? Mixing up your exercise routine by experiencing the sites and sounds of your “new city” keeps it fun and increases motivation. When it’s possible, get outside as much as possible. By planning ahead, you can come up with new, memorable adventures. When possible schedule an added day or two to experience the area and activities without the stress of work.
8. Relaxation and Sleep Increase the Benefits of Your Hard Work and Exercise Program
Relaxation takes practice and work, especially when you’re out of your environment and on the road. Set some time aside to take a walk clear your mind and connect with your thoughts and breath. Download soothing sound apps before you go and use relaxation breathing exercises on the plane, before you go to sleep, and after you wake up.
9. Drink Water All Day
Drinks such as soda, coffee and alcoholic beverages, although wet and somewhat refreshing, actually dehydrate your body. When traveling the best advice, we have for you, is to cut down or avoid these beverages altogether. Instead, try squeezing a lemon into your water to start your day. This will hydrate you, keep you mentally tuned in longer and help avoid travelers’ constipation. Think about how much better you will feel without a bloated belly affecting your exercise routine. Drink eight ounces of water every hour to help tired, dehydrated muscles aiming for ½ your body weight in ounces of water each day.
10. Bring Healthy Alternatives
Bring bottled water, fresh raw nuts like almonds and walnuts, fruit, vegetables with hummus, Purely Elizabeth granola, turkey roll-ups and other healthy snacks. Avoid alcohol, caffeine, soda, and salty snacks, all of which dehydrate you.
10. Share Your Inside Info On Healthy Snacks at the Office
Have your hosting company (temporary offices) provide healthy snacks because they may aid in weight control, improve mood, and boost energy. Companies like Snack Nation will deliver health snacks to the office, making your choices a no brainer. At the same time, you’ll be sharing habit changing information wherever you go.
12. Take it Easy
Depending on how hard you worked out while traveling, gradually get back into your usual routine. You may want to use lighter weights or decrease intensity or duration of your cardio workout for a week before returning full force.
These are all suggestions that we implement as we travel around the country educating employees on wellness. From personal experience, as corporate travelers and travelers for pleasure, these methods work and allow you to stay fit on the road. To make this easy for you and your employees, create a chart or create a Corporate Wellness initiative where you encourage your employees who travel to adopt one new habit on each trip. It will make a huge difference in how you feel, look and sleep, while also keeping you fit, happy and energetic on your trips. These benefits will lead to more successful business travel and healthier and more productive employees as a whole. Exercise, Food and habits will increase everyone’s WELLTH.
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