Business trips let you explore other cities and advance your career. However, they could be a bump in the road for your exercise routine. How can you preserve your athletic progress while fulfilling your professional needs? Thoughtful planning goes a long way toward maintaining your fitness. Here are seven strategies to help you in maintaining a fitness routine on business trips.
1. Take advantage of mini workouts:
Work trips mean conferences, meetings and workshops could occupy your day. How can you make the most of your free time? Take advantage of shorter workouts that are still effective for your body. For example, high-intensity interval training (HIIT) is popular in the fitness world for those who don’t have much time.
HIIT exercises could include burpees, squat jumps, push ups and high knees if you don’t have equipment. Kettlebells and free weights add strength training for a terrific workout, but they’re not required. While moderate-intensity workouts are great, research shows HIIT is better despite requiring less time. A 2021 study found HIIT positively impacted cardiometabolic health more than moderate-intensity exercise.
2. Find outdoor recreational spaces
You’ll see countless buildings and skyscrapers in the concrete jungle. That said, some metropolitan areas prioritise outdoor spaces for recreational activities. For example, urban parks provide easy access to fitness venues because you don’t have to travel far to find them.
Plenty of major cities around the world have large, designated green spaces that can be a pleasant escape for some outdoor exercise. Simply getting outside for a run or a walk is also a great way to see a bit more of the area that you’re visiting.
3. Cycle through the city
You’ll find well-established bicycle share set-ups in cities across Europe and the Asia-Pacific, which can be both convenient, cost-effective and also beneficial for your health and fitness whilst away for work.
Cycling brings terrific exercise for your business trip and your long-term health. Riding a bike focuses on your lower body by working your hamstrings, quads, calves and glutes. While not a primary focus, your abs also receive attention during the workout. In the long run, cycling reduces the risk of heart disease and decreases stress levels.
4. Look for opportunities to stay active
Long flights are not conducive to fitness because you sit in one seat for hours. If your flight involves a short airport stop that will allow time for a stretching routine, you’ll be surprised at how much your body will thank you at the other end. If you have an overnight layover, do everything in your power to squeeze in thirty minutes of movement to get your blood pumping. Even a brisk lap around the block can help make those long haul flights less taxing on the body.
When we’re away from home and out of routine, the best way to keep the body moving is to be looking for those incidental opportunities to be active. Small, seemingly insignificant actions add up, and could include taking the stairs instead of the escalator, standing instead of sitting, or carrying your suitcase instead of using the wheels.
5. Watch what you eat
Exercise is integral to your fitness routine, but you shouldn’t forget your diet. Being away from home can throw off your typical meal plan, thus affecting your body’s energy supply. Research your destination’s restaurant options to see which places have the healthiest choices. Alternatively, you could grocery shop at the location and store foods in your hotel refrigerator.
Working out in another location still requires food to energise your body. Don’t be afraid of carbs because they provide energy for bodily functions and raise blood sugar levels. Bring non-perishable snacks if fresh food is less accessible on your business trip. Trail mix, dried fruit and protein bars are excellent satiating treats.
6. Use the hotel fitness centre
Business trips usually involve staying at a hotel, whether work occurs here or at a nearby building. Exercise at the facility’s fitness centre if your company books a room. These gyms might not have everything you’re used to back home, but they should be serviceable enough. Working out here is convenient because you can easily access your room and the shower.
Hotels typically offer treadmills, ellipticals, stationary bikes and other gym cardio equipment. Some hotel fitness centres have dumbbells and benches to help you stay fit during your travels. If your accommodation doesn’t have a gym, swim laps in the pool when the weather is nice. When push comes to shove, work out in your room with equipment brought from home.
7. Pack your own fitness equipment
Another unknown for your business trip could be the availability of exercise equipment. For example, fitness centres might not be available in rural areas. You could also have difficulty locating a sports equipment store to supply the gear you need. In this case, you must take matters into your own hands.
Bring equipment from home to solve the lack of gear problem. Airlines limit how much you can bring on the flight, so pack light objects that fit in your bag. Due to their size, resistance bands and jump ropes are ideal for your carry-on or checked bag. Driving gives you more flexibility, so if you’re travelling by car, consider a small pullup bar or some easily portable dumbbells.
If you’re bored with your usual bodyweight routines and want to turn up the heat a little, consider a set of parallettes to give you a versatile workout with some added intensity.
Finding ways to maintain your fitness while travelling
Hitting the road doesn’t mean you have to forget your fitness principles. Before you leave, make general exercise and dietary plans to maintain your fitness routine. Your business trip may encounter disruptions, so adapting and taking advantage is essential.
About the author:
Oscar Collins is the fitness editor at Modded, where he writes about fitness trends, nutrition, and similar topics.
Follow him on Twitter @TModded for frequent updates on his work.
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