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On The Road
Traveling on a regular basis is tough - hard on both those traveling and anyone waiting for their return. Staying or getting in shape while on the road proves to be one of the hardest tasks to accomplish for travelers, but fortunately you have more control than you may realize.
Flying and driving, hotel stays and restaurant food increase adversity when trying to be healthy and fit, but there is some good news; there are ways to improve fitness even while traveling. Here are some helpful hints for those who are in and out of town as a regular part of their weekly routine.
Consider these three areas: Nutrition, Exercise and Miscellaneous.
I. Nutrition
Try to incorporate as many of these suggestions as possible, substituting other alternatives as necessary.
The Store
Go to a local market and buy a couple of days' worth of food. Be sure to purchase healthy snacks and foods including dry oatmeal (heat with hot tap water or use the coffee maker), tuna, canned meats and vegetables, various fruits (apples, oranges and bananas), bagels, bread, lunch meats, mustard, plates, plastic forks & knives.
Restaurants
One of the easiest ways to get off track when on the road is getting something to eat. It is very easy to go to the closest fast food or other restaurant when you realize you are hungry. Though it is best to minimize restaurant stops by having food in the room, try to use these guides when ordering:
-Order water with all of your meals
-Choose from the healthier, low-fat menu items (often a special section now)
-Order butter and dressings on the side, if at all.
-Eat your food more slowly.
In General
Refuse the donuts or pastries when offered or made available for breakfast or during meetings. When others order the high calorie lunches or other meals, stick to the healthier choices, but do allow yourself one day and night each week to enjoy the foods that may be less healthy and with less worry about going off track.
II. Exercise
Consider these areas in your traveling (this is also good at home!)
Options
Start looking at the types of activities you would consider as regular parts of your exercise routine. Shop around for the best deals or places that you can purchase the gear or perform the activity (ies).
What to buy/bring:
Look for dumbbells, running shoes, bike (bring it or rent one), walking shoes, roller skates (blades), and jump ropes. These are all items that can be brought/packed.
Ideas for workouts
In addition to your outdoor activity alternatives, there are several ideas for hotel room workouts. Try floor exercises: various stomach exercises, push-ups and variations off the bed and other furniture; also include squats, lunges and calve raises.
Dumbbells
Two dumbbell bars with enough interchanging weights to provide a full-body workout can offer a great deal of successful in-room training. You can also simulate dumbbell curls and presses by using your opposing arm as a variable resistance. Remember, too, that you can do various isometrics against a wall or in a doorway.
Cardiovascular Alternatives
Jumping jacks, jogging in place, shadow boxing, knee bends, sky reaches, toe touches, lunges, squats and many others can provide a great workout. These are especially effective when coupled with jogging, swimming, exercise bike, treadmill or other similar activity.
Stretching
Don't forget to stretch. Spend 5-10 minutes on static stretching after each workout or at the end of the day.
III. Miscellaneous Tips:
Keep the following information in mind when planning a trip or on your way out the door.
Hotel
Spend a little extra time looking at the various hotel options available and consider: microwaves, refrigerators and coffee makers (to heat up water, soups, canned foods) in the rooms; physical proximity to fitness clubs; stores; in-house fitness centers; pools; possible areas for jogging or walking, local restaurants with healthy breakfasts.
Schedule
Make a schedule at the beginning of each week and plan each day, including the one off. Do this on the same day each week and remember when filling out the daily agenda, be realistic and plan for changes that may occur unexpectedly.
Be Fitness Minded
It is important to think about your health and fitness, especially when faced with situations where it is not convenient or easy to maintain. Find ways to exercise more during your daily activities. Walk to the store, meetings, restaurants or just around the corner after your final meal of the day.
Other helpful hints:
Try to spend less time at bars in the evenings, drink less alcohol, wake and sleep at the same time each day, plan on 6-8 hours of restful sleep,
Now you are set to go on a trip or continue your traveling routine with all the tools necessary to start or continue your fitness needs.
Remember:
YOU have the POWER!
Darren Rieck
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