Working Out On the Road

Whether you are traveling for business or on vacation, being away from home and your normal routine can put a damper on your workout.  It’s hard enough to keep on a consistent workout schedule when you’re in your regular environment and following your daily schedule. Add in a hotel room, a busy schedule of meetings or play, and unfamiliar surroundings and you have the ingredients for workout sabotage.
 
First, the good news: In a piece written for the American College of Sports Medicine (ACSM), Dr Leonard Kaminsky assures us that it's possible to take up to a week off of your normal exercise routine without experiencing a drop in your fitness level. That being said, there are certain benefits to keeping up your exercise schedule while away from home, especially if you're on a business trip. Kaminiskyy explains that exercise is a stress reliever (something I hope you have already figured out.) Business trips usually involve a very intense schedule and the distraction of exercise "may even help you concentrate better and have the energy and focus to be more productive later."

So, what can you do if you're away from home and you want to keep on your workout routine? Here are a few ideas:

A Packing Must: Resistance Bands & Running Shoes

• Schedule ahead. Add your workout to your schedule before you even leave for your trip. This fills up the time slot so you can't schedule anything that will interfere. (Campbell n.d.)
• Use local facilities. If you have any control over where you stay on your trips, pick hotels that allow you free access to their fitness facility. (Kaminsky n.d.) Many hotels have small fitness rooms with a treadmill and some strength equipment. While these pieces may not be part of your normal routine, walking on the treadmill for 30 minutes in the morning or after a long day can be very beneficial.
• Walk or run in the area. You can sometimes take your workout outside. The fresh air can be a relief if you've spent the day inside sitting in meetings. Talk to the front desk staff and get their opinion on the safety of the area and maybe where the closest park is located. Always be aware of your surroundings and follow smart safety precautions. 
• Work out in your room. Never underestimate the effectiveness of push ups, lunges, jumping jacks, or running in place. If you are pressed for time, do not have access to a fitness facility, or if you don't feel secure outside on your own do a quick workout in your hotel room.
• Pack Essentials: In addition to workout clothing, I always try to pack my resistance bands and running shoes. Resistance bands are great for trips since they weight nothing, don't take up space, and don't set off any TSA scanners. You can use them in your room, outside, or bring them with you to the fitness room. Here are some ideas for a full body workout using resistance bands. Resistance Band Workout

Remember, just because you are away from home it doesn't mean your fitness has to suffer. If you make a few adjustments and maybe try something new you can still workout while away on a business trip or even on vacation.


References:

(2011 July.) Reader Profile: The Cardio-Happy Traveler. Cooking Light. Retrieved from: http://www.cookinglight.com/healthy-living/healthy-habits/working-out-while-traveling-00412000071266/

 

Campbell, A. and Gotthardt, M. (n.d.) Stay Fit and Avoid Weight Gain While Traveling. Men’s Health. Retrieved from: http://www.menshealth.com/mhlists/stay_fit_during_travel/Working_Out_is_Hard_Work.php#ixzz2EDTXEB00

 Kaminsky, L. Ph.D. (n.d.) Exercise While Traveling. American College of Sports Medicine. Retrieved from:  http://www.acsm.org/docs/current-comments/exercisewhiletraveling.pdf