Hey you business travelers!
You already know that exercise is good for you. But fitting exercise into a busy day on the road can be quite a challenge. No matter what your excuse, Dr. Jo, professional speaker, business traveler, and author of How to Stay Healthy & Fit on the Road has these suggestions:
- Dress for success. To save space pack a pair of lightweight sneakers and just one set of quick dry clothing. If there’s no room in your suitcase, you can strap the sneakers on suitcase handles. After working out, wear your quick dry clothing in the shower, then hang them up to dry so they’re ready for the next day.
- Be prepared. No gym and the weather is bad? No excuses – permanently pack a jump rope and exercise resistance tube (exercise band with padded handles) for a hotel room workout.
- Practice HIIT. High intensity interval training (repeated bouts of high intensity workout followed by varied recovery times) allows you to get a better workout, in less time.
- Skip the gym. I’ve been practicing HIIT long before the term was coined. Dr. Jo’s Hotel Room Workout is perfect for when you don’t have much space to exercise. It consists of one minute of high intensity aerobic training (jump rope, high knees running in place, jumping jacks, etc) followed by one minute of a resistance exercise (push-ups, wall sits, lunges, squats, bicep curls, etc). The cycle is then repeated 10-15 times for a total full-body workout.
- Every 10 minute counts. New research demonstrates that three 10-minute chunks are just as effective as a 30-minute workout. Take a brisk 10-minute walk after breakfast, walk up and down stairs in the convention hall for 10 minutes after lunch, then jump rope for 10 minutes while watching the evening news. Done!
- Recharge with movement. Exercise isn’t just for fitness, it’s a great destresser and creativity booster. So, the next time you’re feeling stressed or stuck on how to handle a situation, take a walk with a mini notepad and pen. And, remember, much of our daytime fatigue is due to mental stress that zaps our energy – and exercise is just what we need to recharge our body and mind.
- Meet others on the road. You might be traveling alone, but you don’t have to workout alone. Check out Meetup groups in your travel city for lots of exercise groups. American Volkssport Association offers organized walks as well as self-directed walking maps for many cities around the world. Do you enjoy wild and crazy – often with a bit of alcohol? Check out HashHarriers.
- Set a goal. Sign up for a weekend 10K run, a coed soccer team, or a fund-raising bike ride. Knowing you have to perform on the weekend will keep you motivated to work out during the week. Or sign up for a run in the area you’ll be visiting.