Whilst the gym may be your usual venue of choice for exercise it’s not always going to be the most accessible whilst you’re travelling for business. Yes, your hotel may have a gym but it’s not guaranteed to have the same equipment or classes you favour at home. The good news is you have options beyond the hotel gym. With a little creativity, you can exercise whilst you’re travelling and at your destination without the need for equipment.
1 Exercise whilst travelling
When you’re stuck in traffic this is a quick and easy workout for those of you who spend prolonged periods of time on the road. Place your hands at 10 and 2 o’clock on the steering wheel and pull yourself towards the wheel by flexing your arms. Hold that position for a count of three and then reverse the movement and push away. Complete 10 reps, rest for 30 seconds and then go again.
If you commute by train or bus, avoiding scrambling for a seat and focus on finding an area to stand. Hold on to a handrail for safety and each time the train or bus brakes or turns brace your deep stomach muscles to keep yourself stable. It’s a far more functional core workout than traditional abdominal crunches.
Wear comfy shoes or even trainers when you’re flying and walk laps around the airport terminal. Always choose the stairs over the escalator and opt for walking rather than cruising on the travelator. With your hand luggage on one side and laptop bag on the other practice the Farmer’s Walk exercise as you move around the airport. The Farmer’s Walk simply means walking with heavy objects in your hands to burn more calories as you move.
2 Exercise at your destination
Try these three workouts in your hotel room or if the weather allows in the local park.
Climbing circuit
• Make use of the stairwell in your hotel and safely walk up and down a minimum of 1 flight of stairs ten times. Try to move a little faster with each circuit.
Core circuit x3
• 12 Dead bugs*
• 12 Press ups
• 6 Side Planks each side – hold for a minimum of 12 seconds and maximum 36 seconds.
Full body circuit x5
• 15 Squats
• 10 Vertical jumps
• 5 Burpees
* lie flat on your back with your arms reaching directly up to the sky and legs and knees bent to 90 degrees. Brace your abs and push your lower back to the floor. Take a deep breath and as you exhale extend opposite arm and foot away from each other to a few inches above the floor. Return to your start position.
Rotate the three circuits throughout your business trip or if you have the time, energy and fitness levels perform all three circuits in one session. Don’t forget to warm up and cool down either side of your workout and if you experience any pain or serious discomfort stop.
When you commit to staying fit and make it a priority whilst travelling for business you’ll be energized, engaged and focused. You’ll feel the benefits not just during your trip but when you’re back at the office too.
© 2018 Executive Travel Vitality
If you’re wondering where you can exercise at the airport or close by, then our Healthy Business Travel guides will provide all the information you need for UK airports, including local hotels, where to pick up last minute fitness gear in the airport and where in the airport you can exercise.
Simply download onto your mobile device or kindle and go straight to Chapter 9. Alternatively, you can order a hard copy.
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