Travelling for business can take a real toll on your health. Jet lag, commuting, and long working days can leave you feeling exhausted, unwell and wondering whether it’s ok to exercise or not.
Sometimes the answer is obvious – if you’re wheezy, if you can’t get out of bed or if you can’t even get to work then no you shouldn’t be exercising.
But what about if you’ve got a cold – is it ok to exercise when you’re sneezing? Well, you probably won’t be popular in the hotel gym if you’re sputtering over the machines but as a basic guideline to follow is if your symptoms are above the neck it’s ok to exercise.
So if you’re sneezing, have a mild headache or are struggling with congestion try a lighter workout. If you’ve got a hacking cough, you’re vomiting or feverish continue to rest and recover.
If you are going to exercise the key thing is to keep it light and stay well hydrated. Tone down your normal routine.
Exercise is actually a form of a strain on the body. When you’re healthy it’s a good kind of strain your body and mind can easily adjust to and benefit from. However, when you’re run down and your immune system isn’t functioning at 100%, the additional strain of too much exercise can actually make you worse.
It’s best, therefore, to exercise at a much lower intensity than normal when you’re travelling for business but feeling under the weather. So if you normally run, go for a brisk walk. Instead, of a HIIT class, try yoga. Rather than lift heavy weights, lower the weight or use your own bodyweight instead.
Here are a couple of hotel room workout examples and how you could adapt them when you’re not feeling well.
High-intensity workout for when you’re fit and healthy. Perform each exercise for 30 seconds followed by 30 seconds recovery. Take a two-minute break and go again! Maximum of three sets.
- Jumping Jacks
- Surfer Burpees
- Squat Thrusts
- Running on the spot
- Tick tocks
Low-intensity workout for when you’re recovering from illness. Perform each exercise for 30 seconds followed by 60 seconds recovery. Take a three minutes break and go again! Maximum of three sets.
- Squats
- Walking burpee
- Cat – Cow
- High knees
- Assisted plank
Tabata workout for when you’re fit and healthy. Perform one of the exercises for 20 seconds, rest for 10 seconds and repeat for a maximum of eight sets.
- Jumping lunges OR
- 180 jump squat OR
- Clap Push Ups
Tabata workout for when you’re recovering from illness. Perform one of the exercises for 20 seconds, rest for 10 seconds and repeat for a maximum of eight sets.
- Static lunges OR
- Squats OR
- Box press ups
Ultimately you know your body best. So if it’s screaming for rest, listen and take some time out from exercise. Use what energy you do have to focus on getting well.
© Extravitality 2017
Need to pack some lightweight exercise equipment? Here are a couple of suggestions from Amazon.
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