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.