Traveling frequently for work purposes adds to one’s daily schedule a bunch of uncontrollable factors, such as irregular flights, client lunches, as well as physiological consequences of constant shifts between different time zones. Once deprived of a routine and having no choice but to keep yourself fit, you should move from the traditional gym-centered mentality to an adaptive and strategic approach towards the formation of your personal lifestyle. Here are eight practical suggestions based on scientific data to keep yourself in top-notch physical condition while traveling for business purposes:
AMRAP “Room-Only” 20 min
The exercise I’m talking about is called AMRAP (as many rounds as possible). AMRAP means doing twenty minutes of an intense exercise routine made up of high-density body-weight exercises. Alternate movements for the upper and lower body, prisoner squats, walking lunges, plank, etc.
View Resistance Bands as Vital Travel Items
Using resistance bands will help you build muscle hypertrophy because they create linear variable resistance; thus, the tension keeps rising as you exercise. Do some bicep curls, overhead presses, lateral raises, and band face pulls in your room to reverse the effects on your muscles resulting from flight trips and sitting all day during conferences.
Follow the “One-Plate” Approach at Corporate Catered Events
Keep yourself safe from caloric traps and meet your goals by using the approach of “one plate.” Half-fill a plate with a dense source of protein, such as egg whites, smoked salmon, or turkey, and fill the other half of your plate with high-fiber foods containing a lot of micronutrients (e.g., spinach, berries, grilled vegetables).
Exploit Jet Lag for Early Morning Training
Rather than lying around in your bed or checking your business emails, put your exercise clothes on and make your way to the gym of the hotel, or go for a jog outside. Apart from helping you burn some extra calories, doing this will help expose your eyes to light at sunrise, thus making your body adjust to the time difference faster.
Make “Walking Meetings” a Priority
If your schedule entails back-to-back light discussions or strategy meetings with your colleagues, encourage walking meetings. Walking indoors or on an extensive circuit of a convention center helps maintain your NEAT level high. You simply add thousands of extra steps during working hours without sacrificing your limited leisure time in such a simple way.
Follow Time-Restricted Feeding (IF)
If choosing healthy foods while traveling is challenging because of your business schedule, try limiting your feeding window. Fasting from a morning plane ride and a continental breakfast will make the day easier for you, minimize inflammation induced by stress, and provide some leeway to have your business dinner later.
Don’t Calorize Your Drinks While Networking
While evening cocktail parties and networking events are common components of business trips, they can inhibit your body’s ability to oxidize fat cells and adversely affect the quality of your REM sleep. Make sure to alternate every drink with a full glass of carbonated water.
Implement the No Missing Two Consecutive Days Principle
The important psychological boundary is that missing a single day must not create negative spirals. For instance, if your early flight causes you to miss your workout on Tuesday, make it your personal duty to get your exercise done within 15 minutes at the hotel or gym on Wednesday.
