Does this sound familiar?
Long car rides, meetings back to back, and besides the conference rooms you did not really see much else. If you are a business traveler this might be part of your daily life. It can be a challenge to adhere to a healthy lifestyle and find the time to do sports or train the way you would like to.
As a way to combat this, Movement and Performance Coach, Philip Jacobs, has shared his 5 efficient methods to stay in motion and avoid aching joints – specifically for Business travelers.
1. Morning routine
Take a few minutes in the morning to start your day with some movement. After sleeping our body needs motion. It does not have to be a crazy intense workout or take long – as little as 5 minutes can make a difference.
Check this out for inspiration:
2. Movement snacks
This one is about finding several times during your workday to take mini-movement-breaks. They can take 30 seconds or 5 minutes – whatever suits you at that moment.
It can be as simple as getting off your chair, doing 5 squats and sitting down again. However, the main message here is: MOVE!
Taking the walk to the coffee place next door to catch some air rather than using the machine in the office. Another alternative is to set timers into your mobile that reminds you every two hours to move.
No idea what to do? Here are a few suggestions:
- 5 squats + 5 push-ups
- 30s deep squat
- Go for a quick walk around the block
- While sitting try to bring your elbows to the ground and stretch your spine
3. Outdoor session
No access to a gym? No problem at all.
Here you will find the best spots for outdoor training. Cologne, London, Paris – no matter where you are.
My recommendation to you: try and incorporate a pull and a push exercise for the upper body and a knee-dominant and a hip-dominant exercise for the lower body.
Here are some examples:
- Pull: rows or chin-ups
- Push: push-ups or dips
- Knee-dominant: squats or lunges
- Hip-dominant: hip bridge or single-leg RDLs
4. Quick session “HIT”: clear your mind
If you feel like pushing yourself with a tough workout this High-Intensity (HIT) program is the one for you.
This workout will only take 4 minutes of your time but will bring you to your limits if done right – I promise.
Choose an exercise you are familiar with that targets many muscle groups at the same time and will raise your heart right.
For example: Squats, burpees, push-ups, knees up. The program goes like this: 8 x 20 seconds HIT + 10 seconds rest.
Start by going as hard as you can for 20 seconds, getting as many reps in as possible. Take 10s of rest (preferably active by walking around). Repeat for 8 rounds.
5. Quick session “Mobility”
If you feel really tired after a long day and have absolutely no motivation for a tough workout that is really OK.
If you still would like to move a bit then the mobility routine is for you.
Watch, participate, and mobilize all your joints: