Travel a lot for work? Stay healthy, keep fit and eat well with these tips
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Travel a lot for work? Stay salubrious, keep fit and eat well with these tips
Cheers to limited options (hotel food) and tight schedules (lots of meetings), business travellers oft have a hard time keeping to their diets and workout regimes. But at that place are means around one'south decorated schedule.
(Photo: Unsplash/Bambi Corro)
20 Nov 2022 06:30AM (Updated: 04 Jul 2022 02:23PM)
For business travellers who oftentimes fly halfway around the world for work, dealing with jet lag, stress and fatigue is bad enough. But there'southward besides some other hurdle they ofttimes have to overcome – eating salubrious and keeping fit.
"Sticking to regular routines on concern trips tin can exist challenging for various reasons, such as limited options or tight schedules," said Bindu Bhatia, Asia Pacific'south managing director of CWT, a travel management platform.
"You lot're focused on your piece of work and trying to make the nigh of your trip, then y'all don't have time to search for a gym or affordable salubrious eating options if they're not hands accessible. Y'all may be stuck having to eat whatever is available at the hotel restaurant."
It's no amend for those who make short trips around Southeast Asia, often flying back on the aforementioned twenty-four hour period, said Bindu. This could hateful having a very tight schedule that's ofttimes at the expense of proper meals and slumber.
And it seems Singaporean business concern travellers are the worst of the lot. A survey by CWT on 2,700 business travellers around the world constitute that they fare badly at staying healthy on the get compared to their regional counterparts. Only 35 per cent of respondents keep to their wellness routines when travelling (no, going to the spa doesn't count). In comparison, 52 per cent in Asia Pacific work hard at maintaining their routines.
What's more than, 42 per cent of business organization travellers from Singapore consume less healthily when on the go, which is way higher than the average of 27 per cent in the Asia Pacific region.
Merely 35 per cent [of Singaporean business concern travellers] keep to their wellness routines when travelling. In comparison, 52 per cent in Asia Pacific piece of work difficult at maintaining their routines.
But you tin however minimise disrupting your sleep, wellness routine and diet. CNA Lifestyle spoke to business travellers and a fitness expert for their tips.
FLY IN THE Mean solar day AND Get in AT NIGHT IF You lot CAN
If your company lets you cull your flight, opt to fly in the 24-hour interval and arrive at night, so y'all can head direct to bed upon landing – something that Nicholas Lim does on long-haul flights. "This e'er work for me equally the body system adjusts naturally to fight off jet lag," said the 45-twelvemonth-old managing director of The Travel Corporation, Asia.
EAT DURING THE Repast TIMES OF YOUR DESTINATION
Other than updating your PowerPoint presentation once you lot've settled down in your seat, set your watch to the local time of your destination, said Dzul Dinie Ng, Fitness First Singapore's fitness director. "And so, eat your meals according to the repast times of your destination. Diet plays a pregnant office in resetting our torso clocks. This is particularly useful when travelling to faraway countries with a wide time difference," he said.
READ: Just got off the plane? Six simple barre stretches to try on vacation
Programme WHAT TO Eat
Nicholas plans his meals for each of his concern trips. "Keep in mind that there'southward going to be some dining and entertaining to practice, so balance your dinner with a healthy breakfast or tiffin. If all else fails, excuse yourself from that second glass of wine during dinner," he said.
Ensure that you take 1 scoop or a minimum of 20g of protein pulverization per 24-hour interval. This will also aid comprehend the gaps in your protein intake should you be in a country where the food is high in carbohydrate and carbohydrates.
Another way to avoid over-eating at dinner is to have a shake made of protein powder beforehand, said Dzul. It not only fulfills your post-workout protein needs, it'll as well fill up you upwards and then yous're less probable to over-consume at dinner.
"Ensure that you have 1 scoop or a minimum of 20g of protein powder per mean solar day. This volition also aid encompass the gaps in your poly peptide intake should you lot be in a country where the food is loftier in sugar and carbohydrates," he said.
No time to join your business assembly for dinner? Don't society the greasy burger and chips through room service either. "Increasingly, more hotels have started to offering a wider range of vegetarian-friendly dishes," said Nicholas. Also, "room service menus unremarkably have soups, salads and fruits, and you could ever order a combination of these."
KEEP TO YOUR WORKOUT TIMINGS
The final thing on your mind after getting off a flight is to exercise. But if information technology'south 7am where you are, fifty-fifty though it'southward 10pm in Singapore, caput for a jog if that'due south your usual forenoon routine. "I try to squeeze in a workout to stay energised and keep my mood elevated," said 50-year-old Anthony Lim, managing director of Insight Vacations & Luxury Gold.
"I typically jog and I especially relish a morn run outdoors effectually the neighbourhood, or sometimes further out to a route with views. Alternatively, I will practice a ten- to 15-minute free energy-boosting conditioning in the hotel room without gym equipment," he said.
READ: Gym bags that piece of work for you: The best picks nether S$150 for men on the go
MAKE USE OF THE HOTEL GYM
Nearly business concern travellers stay in big-concatenation hotels with well-equipped gyms, and if y'all're in one of them, take advantage of the equipment. For basic exercises, Dzul recommends doing a series of squats and deadlifts. To rev things upwardly, grab a pair of 4kg dumbbells (or the usual weight you employ) and perform shoulder presses with squats, he said. "To balance this out, practise four sets of lateral pull-downs (with a minimum of 4kg on the machine) to go along your muscles engaged."
NO Fourth dimension? Piece of work OUT IN YOUR ROOM
This works, also, if the gym isn't well equipped. "Lie downwardly on the floor in a spot where there'due south plenty space to swing your arms and implement the Tabata routine (a form of loftier-intensity interval training; see video beneath)," said Dzul.
He recommends these exercises (only the offset eight for beginners; and all 10 for avant-garde exercisers): Planks, mountain climbers, CrossFit burpees, curl back jumps, jumping jacks, water ice skaters, contrary snow angels, tabletop toe-touches, tug jumps and bomber push-ups. Perform each for xx seconds with a ten-second rest in between for a total of eight rounds. "Yous'll have a four-minute workout that should see you lot through your 24-hour interval and give you the correct energy levels," said Dzul.
If morning is also rushed for y'all to squeeze in a workout, do what Nicholas does: Practice just earlier dinner. The oxygen you go from your exercise helps you recall and feel improve fifty-fifty towards the end of the 24-hour interval when yous're starting to feel tired, he said.
CAN'T Do FOR 2 WEEKS? Information technology'S OKAY
On the upside, a break from your gym routine isn't always detrimental to your fitness goals, said Dzul. "In that location is a study that found that you can really non railroad train for 2 weeks while maintaining the strength level that yous are at. And then, if you're in a location or circumstance that's just impossible to fit in your practise routine, when y'all come back and do your gym workouts, you should be seeing the same strength you lot left with."
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Source: https://cnalifestyle.channelnewsasia.com/travel/health-tips-business-travel-work-trip-234296
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