How to stick to your exercise routine while on the road

Ladies, let’s face it: as business women travelers with hectic work schedules, sticking to your regular fitness regimen can be difficult. Sticking to a healthy diet while traveling can be tough and adhering to a sports routine is even harder. However, following a fitness regimen on the road is much easier than you think. Here’s how you can make the best use of resources around you to stay in top shape even while on the go:

Hit the Hotel Gym or Pool
Take advantage of hotels that have a fitness center within them. In case your hotel does not have a gym, enquire in advance about good gyms or fitness centers in the vicinity of the hotel. Don’t forget that swimming is a great relaxing way to burn some calories, and could even be a welcome break in warmer climates. So if your hotel has a good pool, why not take the plunge?

The Walking Workout
No gym at your hotel or anywhere nearby? Not a problem. You can compensate by exercising in other ways. Walking is a great calorie burner and cardio workout in itself. In fact, dieticians recommend walking 10,000 steps per day. Buy a pedometer to track your footsteps! Opt to use the stairs rather than the elevator. What better way to explore a new city than on foot? Walking tours are the perfect way to combine sightseeing with exercise. Even taking a walk in the mornings or after work will do you good so ask your hotel or co-workers about good, safe parks in the vicinity.

Run on the Go
Are you an avid jogger? Don’t forget to pack your running shoes or even pick up a pair that you can afford to leave behind to save luggage space and weight. Enquire about good places or parks where you can go for a run either early morning or in the evening after work. www.mapmyrun.com is a good website to track your run. 

Novel In-Room Workouts
Packing lightweight dumbbells to work out with in your room may not be feasible considering today’s luggage weight restrictions. Instead, water dumbbells (lightweight plastic dumbbells that have to be filled with water) are a good option. What’s more, even bottles of water or telephone directories could double up as good weight-training tools. Carry your favorite exercise or yoga DVD with you or pick up a fitness magazine to help you exercise in your hotel room. Simple space-saver circuit exercise routines like pushups, sit-ups, lunges, and squats within the confines of your room are good calorie burners. Start with three sets of 15 lunges, sit-ups, squats, and pushups. To add variety and difficulty to your routine, include three sets of leg lifts and abdominal crunches or yoga postures. 

In-Flight Stretches
Simple stretches or breathing exercises can ease the strain on your shoulders, neck, back, and legs during long-haul flights. Stretch your legs out in front of you and rotate your ankles 15 times, both clockwise and anticlockwise. Place your feet flat on the floor, point your toes upward, keeping your heels on the floor. Next, raise your heels upward keeping the balls of your feet on the floor. Repeat this motion in 30-second intervals. Stretch your back at regular intervals by raising an arm upward and bending it so as to touch your shoulder blade. Then use your other hand to gently grasp the elbow of the raised arm and gently pull to one side, holding the stretch for 15 seconds. Repeat this action with the other arm. To exercise your neck, bend your head from side to side, touching your ears to your shoulders ten times. Then bend your head forwards, touch your chin to your chest and then look upward, ten times. Take a walk down the aircraft aisle every now and then to relax your body.  

Know about Gym Partnerships
Your hotel or gym may have alliances with global fitness chains or local gyms. Some gyms offer weekly or daily passes or guest memberships that could cover the duration of your visit. Do some research before your trip and make arrangements with a gym in the place you are visiting.

We recommend morning work outs, as it will keep you recharged through the day. Besides, you will be less likely to miss a workout if something unexpected pops up, like an extended business meeting, a business dinner etc. Keep track of your diet and exercise on www.myfooddiary.com. Your fitness regime does not have to take a backseat while on a business trip. Fitness experts say that even 20 minutes of physical exercise is good enough. Remember, any sort of physical exercise, even if it is just a walk, will go a long way in making your business trip more fun and fulfilling!