I’ve been writing these blogs for a couple of years now and I thought it would be useful to collate some of the best exercise tips we’ve collated at Executive Travel Vitality over this period. So here’s your top six for success:
Smart city biking has come a long way since the first Bike Share Scheme (BSS) in Amsterdam in 1965 where bicycles were used for a single trip only and left unlocked for the next person to use. Today’s best schemes have touch screens, integrated GPS and smartphone apps to help you locate the nearest available bike. Our top picks in Europe today are Amsterdam, Copenhagen, Brussels, Paris and London.
There are few simple exercises you can do whilst remaining seated that will reduce your DVT risk, keep you feeling supple, and increase your sense of wellbeing on arrival. These include ankle circles, knee lifts and shoulder rolls. Many of the major airlines including Virgin, Qantas and Emirates recognise the importance of exercise on long flights and publish simple in-flight workouts on their websites and in-flight magazines.
If you commute by train or bus, imagine how different the early part of your day would be if you weren’t involved in the battle for a seat. Standing rather sitting means your abs will get a good workout. 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 workout than ab crunches.
Yes, there really are some exercises you can perform whilst driving. Try these each hour during long car commutes:
- Quad squeezes – tighten the muscles in the front of your right thigh, hold for three seconds and release. Repeat 25 times and then do the same with your left thigh.
- Glute squeezes – tighten the muscles in your right buttock, hold for three seconds and release. Repeat 25 times and then do the same with you left buttock. Time your squeezes to the beat of your favourite tunes to maintain a steady pace!
- Shoulder shrugs – simple raise your shoulders as high as possible and then lower them to help relieve any tension in your neck.
It’s easier than you think to incorporate into your working day whether you’re working from home, commuting to your office or travelling overseas. In London, it can be quicker to walk between stations than stay underground. Did you know it’s less than 2 miles from Charing Cross to the heart of Holborn?
Smart Workouts Every minute on the minute (EMOM)
The great thing about EMOM is it works with any exercise and you adjust the workout to fit with how much time you have available. It’s an interval workout and this is how it works:
- Start your timer
- At the beginning of each minute perform your chosen exercise to failure
- Rest for the remainder of the minute
- Repeat for as many minutes as required
You can keep it simple and focus on just one exercise such as press-ups or get creative and switch between two exercises:
- Odd minutes: Burpees
- Even minutes: Press-ups
The key thing to successful exercise is to choose an activity that you enjoy otherwise you simply won’t do it! So whether it’s biking, walking or a quick workout in your room choose an activity that excites you and you’ll feel the benefits throughout your business trip and beyond.
© 2020 Executive Travel Vitality