Exercise Routines While Traveling For Work: Quick And Easy

Exercise is an important part of staying healthy, and it can be challenging to maintain an exercise routine while travelling for work. However, with some creativity and planning, it is possible to stay active and fit even when on the road. This article will explore different strategies for fitting exercise into a busy work travel schedule, including taking advantage of hotel amenities, exploring the local area, embracing technology, and more. By prioritising exercise and staying committed to fitness goals, business travellers can stay healthy and active no matter their destination.

Use hotel amenities, such as the gym or pool, or walk around the area

Exercising While Travelling for Work: Making Use of Hotel Amenities and Exploring the Local Area

Staying active while travelling for work can be challenging, but with a bit of creativity and flexibility, it is certainly achievable. One of the easiest ways to incorporate exercise into your travel routine is to take advantage of hotel amenities, such as the gym or pool, or simply explore the surrounding area on foot.

Hotel Gyms and Pools:

When booking your accommodation, prioritise hotels that offer fitness facilities, such as a gym or a pool. This way, you can easily fit in a workout without having to venture too far. Even if you're not staying in a hotel with a gym, you can still do some basic bodyweight exercises or use apps to guide you through workouts that require minimal equipment.

If you're fortunate enough to have access to a hotel gym, you can perform a variety of exercises to maintain your fitness. For example, you can use the cardio equipment, such as treadmills or stationary bikes, to get your heart rate up and burn some calories. If the gym has weight-training equipment, you can work on strengthening and toning your muscles. Even a simple walk on the treadmill or some light swimming in the pool can make a difference in maintaining your health and energy levels while travelling.

Exploring the Local Area:

In addition to utilising hotel amenities, you can also stay active by exploring the area surrounding your hotel. Walking is an excellent and simple way to get some exercise, and it can also be a great way to familiarise yourself with a new city or town. Pack a pair of comfortable walking shoes, and take some time before or after your work commitments to stroll through the neighbourhood. Not only will you get some fresh air and stretch your legs, but you may also discover interesting local spots, such as parks, shops, or restaurants, that you might not have found otherwise.

If you're feeling adventurous, you could even consider renting a bike to explore further afield. Cycling is a fantastic way to cover more ground and get some exercise, all while enjoying the scenery and experiencing the local culture. Many cities offer bike tours, which can be a fun way to meet fellow travellers and learn about the area from a local guide.

Combining Hotel Amenities and Local Exploration:

For a well-rounded fitness routine while travelling, you can combine the use of hotel amenities with local exploration. For example, you could start your day with a swim in the hotel pool, followed by a walk or jog around the neighbourhood. If you have access to a hotel gym, you can alternate between using the gym equipment and exploring local walking or running routes. This way, you get the best of both worlds and can experience the convenience of the hotel facilities while also discovering new places and perhaps even meeting new people.

In conclusion, staying active while travelling for work is certainly achievable, and by using hotel amenities and exploring the local area, you can create a varied and enjoyable fitness routine that helps you stay energised and healthy during your trip.

Do an in-room workout, such as bodyweight exercises

In-Room Workouts:

Staying fit while travelling for work can be challenging, but it's certainly possible. One effective way to exercise while on the road is to take advantage of your hotel room and perform bodyweight exercises. This type of workout is convenient, as it requires no equipment and can be done in a limited space.

Setting the Scene:

To begin your in-room workout routine, set your alarm for an hour earlier than usual. This will give you ample time to exercise before starting your workday. Aim for around 30-45 minutes of exercise. If you can, open a window or turn on the air conditioning to ensure the room is well-ventilated. You might also want to move any furniture that could get in your way. If you're travelling with a colleague, they could join you for extra motivation.

The Workout:

For an effective in-room workout, consider an interval routine that combines bodyweight exercises and cardio. A suggested routine could include the following exercises:

• Squats: 5 sets of 10 reps.
• High knees: 5 sets of 10 reps.
• Push-ups: 5 sets of 10 reps.
• Jumping rope: If you have a rope, great! If not, pretend you're skipping. 5 sets of 30 seconds.
• Lunges: 5 sets of 10 reps.
• Sit-ups: 5 sets of 10 reps.

Each exercise should take around six minutes, with five rounds in total. You can adjust the intensity by increasing or decreasing the number of reps or the duration of each exercise. For example, if you're a beginner, you might start with three sets of each exercise and work your way up.

Adding Intensity:

If you're looking for more of a challenge, you can incorporate some additional exercises or increase the complexity of the above. For instance, you could add weights to your squats or lunges if you have access to dumbbells. You could also try more advanced variations of the above exercises, such as decline push-ups or curtsy lunges.

Benefits:

In-room workouts are a convenient and effective way to stay active while travelling for work. They require no equipment and can be done in a limited space, making them ideal for hotel rooms. By setting aside some time in the morning, you can start your day with a boost of energy and alertness, which will positively impact your productivity and mood throughout the day.

So, next time you're travelling for work, pack your activewear and set that early alarm. Your body and mind will thank you!

Explore your surroundings by walking to meetings or trying local activities

Walking is a great way to explore a new city and get some exercise while travelling for work. If you're staying in a hotel, ask the concierge about local walking routes and healthy eateries. If you're staying in a hostel, ask the person who runs it about the nearest park.

If you're attending meetings, try walking to them instead of taking public transport or a taxi. If you're in a new city, you could also try swapping your usual run for a jog around the local area. This can be a great way to see the sights and get your bearings.

If you're feeling adventurous, you could try a bike tour. This is a fantastic way to meet people and explore a new place. Washington, D.C., Los Angeles, New York and San Diego are said to have amazing bike tours.

If you're staying somewhere for a while, you could also try some local activities. For example, if you're in Argentina, you could try tango lessons, or if you're in Brazil, you could try Capoeira training.

Hiking is another excellent way to explore your surroundings and get some exercise. You could try climbing the tallest hill in the city you're visiting to get a good view, or even try hiking in a new country.

Use technology, such as fitness apps or virtual trainers

Technology has made it easier than ever to stay fit while travelling for work. There are numerous apps and virtual trainers that can help you monitor your fitness activities and plan your workouts.

Use Calorie-Counting Apps

Apps like MyFitnessPal and Fooducate can help you keep track of your calorie intake while travelling. This is especially useful if you're trying to maintain a healthy diet or lose weight. These apps can help you make healthier food choices and ensure you're getting the proper nutrition, even when you're on the go.

Utilize Fitness Apps and Virtual Trainers

There are many fitness apps available that can provide you with workout routines and guidance. For example, Victoria Mendoza, the CEO of MediaPeanut, uses virtual fitness trainers to monitor her fitness activities and plan her workouts while she travels. These trainers can create exercise plans based on your location and the time and space you have available. This can be a great way to ensure you're getting an effective workout, even when you're away from home.

Track Your Steps and Activities

Using a fitness tracker or an app on your phone, you can monitor your daily steps and other activities. This can help you stay motivated and active while travelling. For example, you might aim to walk to your meetings instead of taking a car, or explore a new city on foot. This can be a fun way to stay fit and also learn about your surroundings.

Use Workout Videos

There are many workout videos available online that can guide you through a workout routine. These can be especially useful if you're in a hotel room or a small space and don't have access to a gym. You can find videos for various fitness levels and targeting different areas of the body.

Connect with Others

Technology can also help you connect with others who share your fitness interests. For example, you might join a local Facebook group for runners in the city you're visiting or use an app like Meetup to find a local fitness group. This can help you stay motivated, make new friends, and discover new workout routines.

Try cycling, either indoors or by booking a bike tour

Cycling is a great way to stay fit while travelling for work. It can be a fun and adventurous way to explore a new city and stay active at the same time. Here are some tips for incorporating cycling into your travel routine:

Booking a Bike Tour

If you're visiting a new city, booking a bike tour can be an excellent way to get to know the area and get some exercise. Bike tours are often led by knowledgeable guides who can take you to interesting locations and give you a unique perspective on the city. This option is also a great way to meet fellow travellers and fitness enthusiasts. Some cities that offer amazing bike tours include Washington, D.C., Los Angeles, New York, and San Diego.

Indoor Cycling

If you prefer indoor cycling or the weather isn't suitable for outdoor riding, you can opt for indoor cycling classes or use cycling apps. The ClassPass app, for example, connects you to workouts and wellness experiences worldwide, allowing you to find indoor cycling classes near you.

Choosing a Suitable Bike

When it comes to bike touring, you can choose between a self-supported ride, where you carry all your gear, and a commercial tour, where an outfitter handles the planning and logistics. If you opt for a self-supported ride, you can convert any hybrid bike into a suitable bike touring setup. However, if you plan to invest in a new bike, consider one specifically designed for touring, which will have features like wider tires, upright riding positions, and racks for carrying gear.

Packing Smart

When packing for a cycling trip, it's essential to pack light. Try to limit yourself to a carry-on bag, as extra luggage can be cumbersome and incur additional fees. Choose fast-drying, breathable clothing made from synthetic fabrics or blends, and roll your clothes to save space and reduce wrinkles. Stuff items like shoes and helmets with smaller items to maximise packing space.

Planning Your Route

When planning your cycling route, opt for quieter country roads or dedicated bike paths instead of busy streets. This will make your ride more enjoyable and safer. Look for established routes in the area you're visiting, and consider your proximity to civilisation. Staying close to towns will make it easier to stock up on supplies and find bike shops if needed.

Incorporating cycling into your work travels can be an excellent way to stay active and explore new places. By booking a bike tour, choosing the right bike, packing efficiently, and planning your route wisely, you can make the most of your cycling experience while on the road.

Frequently asked questions