You might be overworked, stressed and traveling all the time, but you can still make room for exercise, keep the weight off and tone up if you do it smartly. See the following time saving exercise tips for the busy vacationer.
(First tip: while you are scanning this article, have you thought to sit up straight and stretch out your neck at the same time. Or do some quick buttock clenches, calf raises or arm sectors?! )
AT THE AIRPORT
Act as if escalators, travelators and elevators do not exist. Get to the airport a little earlier so you can walk right to your gate. Many airfields have massage centers, so you can also catch a quick deep tissue massage while you are there. Resist the provocation to grab a bite to eat or a milky coffee if you know that your inflight meal will be served within one or two hours of take off. Or eat a light meal now , nor eat again on the flight.
ON THE AIRCRAFT
Perform leg extensions, arm stretches and 예약비 없는 출장 neck/trunk movements. Not only could it help you get fit, there is a link between sitting too long in a restricted space such as a long flight and DVT (deep train of thought thrombosis which are potentially fatal blood clots)
A long flight, without distraction, is also a great chance to re-charge your brain as well as your body. Close your eyes, take deep breaths and say some affirmations to yourself:
“It is easy to find time to workout on this business trip”
“I have a fast metabolism and lots of energy”
“I will workout during any spare moments, getting healthier and healthier with each minute of exercise”
As soon as you have checked into your hotel, do some exercises instantly, no matter how tired you feel from the flight. Take a fairly fast walk around the block. The fresh air will do you the world of good and it is often an alternative way to get a feel for the local culture and to generate talking points for any business dinner you might be required to attend during your trip.
EXERCISE DURING ANY SPARE MOMENT
Do not think you have to reserve at least one hour to exercise properly. This is not always possible on a frenetic business trip. So instead of being unrealistic about your exercise goals, just try and do little and often. Set your wake-up call for 20 minutes earlier. Head over the to the gym and pick any aerobic exercise for 10 minutes. (treadmill, bike, rowing machine… or something even more basic such as star advances or jumping rope). Many treadmills or bikes have attached journal shelving so you can see the essential emails, reports or presentations you might require during the day. See if you can walk to your business appointment instead of taking a cab. That’s another quarter-hour of exercise there. Be sure you take the stairs rather than the elevator or escalator whenever you can.
Before going to bed, head back to the hotel gym and pump iron for 10 minutes. Add up these pockets of exercises and you have practiced for at least 40-45 minutes today!
You can also exercise while hanging around. Try arm sectors as you wait for a airport taxi, or calf raises before the meeting starts.
HEALTHY TRAVEL FOOD YOU SHOULD BE PROVIDING
It is all too easy to over-indulge in unhealthy food when you are on the road. Sometimes you can catching quick bites to eat in between meetings, or wolfing down the breakfast buffet because, well, because it’s there and your company is picking up the bill. Pack healthy snacks instead. Consider any of the following: nut products, sesame packages, protein bars (check the label as some protein bars are packed with sugar), dried fruit, oats bars, goji berry or healthy breakfast cereals
AVOID OVER-INDULGENCE DURING BUSINESS DISHES
It is too easy to drink and eat excessively during those long business dishes. Before you join your business fellow workers in that extra bread roll or treat, just remember the old saying: “a moment on your lip area, a lifetime on your hips”.