How to Stay Healthy While Traveling on Assignment


How to Stay Fit and Healthy While Traveling

Want to keep fit but you're always on the go? Have a hard time eating clean and sticking to your workouts? No problem! With a little planning, you can stay in shape and enjoy your trip to the fullest.

From bodyweight exercises and power walking to yoga, there are plenty of ways to squeeze fitness into your routine. Who says you need a gym to get your daily dose of exercise? Clean eating shouldn't be an issue either. Nowadays, most restaurants have healthy dishes on the menu. Not to mention that you can bring your own snacks!

Eager to find out more? Here are some simple ways to stay fit while on the road:

Plan Ahead

Good planning can go a long way toward your health. As a medical professional, you know how important it is to be consistent with your diet and exercise habits. Don’t use travel as an excuse to skimp on healthy habits!

First, decide on the length of your trip. Are you planning to travel for a few days, a week, or more? If you'll be away from home for more than a week, go to a gym in your new location. For shorter stays, a morning jog and bodyweight exercises will do the trick.

Let's say you're attending a medical conference that lasts for three days or so. Go jogging first thing in the morning and visit the city after leaving the event location.

Take a long walk to the hotel instead of driving. If you're using public transportation, get off one stop earlier. Walking even a short distance will burn calories and keep you fit.

Exercise on the Go

Bodyweight exercises can be just as effective as traditional gym workouts. Squats, lunges, push-ups, burpees, mountain climbers, and dips require no equipment, so you can exercise anytime, anywhere.

For instance, push-ups hit nearly every muscle group and increase functional strength. This exercise engages both the aerobic and anaerobic systems, providing a full body workout. The squat shapes your legs and glutes, helps develop core strength, and improves hormonal balance.

Cardio bodyweight exercises, such as the burpee, high knees, and squat jumps, tone your muscles and raise your heart rate. When done regularly, they boost your metabolism and increase muscular endurance. You can also take a resistance band or a small kettlebell in your luggage for a more challenging workout.

Snack Smart

Before leaving home, pack some healthy snacks to keep your protein intake up and avoid diet slip-ups. Raw nuts, pumpkin seeds, trail mixes, dried fruit, and homemade protein bars will boost your energy and make clean eating a breeze. You can also pack protein powder and make delicious, healthy shakes between meals. These healthy treats can last for weeks, so you can take them on the road.

Snacking keeps your blood sugar stable and helps control appetite. When your blood sugar levels drop, you may feel tired and low on energy. This increases the likelihood of reaching for sugary and fatty foods. A healthy snack will increase satiety and prevent overeating.

When dining out, keep your meals simple. Lean meat, fish, and veggies should come first on your list. Steer clear of sauces, dressings, croutons, and soft drinks.

If you order alcohol, stick to wine or spirits. Cocktails, liquors, and other fancy beverages are loaded with sugar and empty calories.

Healthy living comes down to the choices you make every day. Just because you travel a lot, it doesn’t mean you can’t stick to your diet and workout plan. It’s in your power to build a better body and enjoy optimum health.

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