Smart Working out for Business Travellers

Even though smart working technologies are transforming our planet into a global village meaning the majority of colleagues and clients are easily reached via email, telephone or video conference, business travel continues to increase each year.  Millions of you regularly drive or fly across national and international borders to facilitate face to face meetings or site visits.

In order to maintain peak work performance throughout lengthy business trips and across time zones it is crucial to focus on physical performance too.  Fortunately, there are options beyond the traditional gym classes and workouts that can help you stay fit while travelling for business within your own country or overseas.

Always walk to meetings rather than grabbing a cab or using the underground.  If your destination is only a couple of miles away your feet will get you there faster!  This is particularly true for cities like New York, London and Paris.

Keep it simple and use what you have – your own body! Body weight exercises such as squats, press ups and burpees are just as effective for maintaining fitness as the fancy equipment and machines you find in many gyms.  There is the added bonus you can do them anywhere.

Make your health a priority and schedule some form of exercise into every single day of your business trip.  That could involve a brisk walk, an early swim, a sunset run or a HIIT circuit session in your hotel room.

Get into the workout habit as soon as you possibly can after you have arrived at your destination.  Even a 10-minute walk around the block will stimulate blood flow fuelling physical and mental fitness and set the standard for your trip.  Exercise is more important than email!

Your body is your home for life so handle it with care and treat it kindly.  Avoid long periods of sitting during the day by setting the alarm on your phone or watch to remind you to stand and stretch every 60 minutes or so.

Power down in the evening with some light yoga to ease muscle and joint pain and release any tension.  Yoga’s relaxing poses and integral breathing exercises are perfect for relaxing you into a good nights sleep.

Exercise your mind too.  Ten minutes guided meditation each day will quickly ease any work-related anxiety, improve your focus and ensure a good nights sleep whatever your time zone.  The apps Headspace and Calm can both be downloaded to your phone.

When you’re working outside your usual routine or in an unfamiliar environment, it takes planning and commitment to stay on track with your health and fitness, but the benefits of doing so are huge.  Physical activity helps you to combat jet lag and increases your productivity and performance output.  Your focus improves alongside your motivation to accomplish even the trickiest of tasks. So choose three ideas from the list above and make exercise a priority on your next business trip.


© 2019 Executive Travel Vitality

Author: Julie Dennis
Julie Dennis is a fitness coach specializing in weight loss and body transformation results. She is a level 4 skilled personal trainer and a qualified member of the Register of Exercise Professionals (REPs). Julie also holds a UK Athletics Leadership in Running Fitness qualification. Prior to training as a fitness coach and establishing herself in the health & fitness industry, Julie spent over 20 years behind a desk in London employed in a variety of roles in the management consultancy, executive search and mining industries. Whilst working as part of a global team at Rio Tinto Julie experienced first hand the challenges of incorporating fitness and wellbeing into an international travel schedule. A keen marathon runner she often found running whilst on a long a haul trip an ideal reliever for jet lag.

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