According to Forbes Magazine, “event coordinator” ranks as one of the Top 10 most stressful jobs of 2014. Meeting planners work long hours, travel extensively and indulge in delicious foods and beverages at venues. There is limited time to exercise, de-stress, and burn off the extra calories.
The American College of Sports Medicine’s offers these guidelines for exercise:
- At least 150 minutes of moderate-intensity aerobic activity or at least 100 minutes of vigorous-intensity exercise every week.
- Two-three days per week of muscle strengthening, stretching and neuromotor exercises.
Sound exhausting? Overwhelming? Here’s the good news. You don’t need to do your 150 or 100 minutes all at once. Try breaking your activity into several 10-minutes increments throughout the day. Still too much? Just move. A little exercise is better than none. Every minute or step matters, so get moving! Here are some ways to fit fitness into your travel schedule:
At the airport
- Take a brisk walk while waiting for your flight.
- Walk between terminals instead of taking the train.
- Climb the stairs or escalator.
- Flight delays or long layovers? Purchase a day pass at the airport hotel or fitness center instead of sitting and waiting.
On the plane
- Stretch your legs at your seat (e.g., heel raises) or while waiting to use the restroom.
- Walk up and down the aisle to increase blood flow in your legs and prevent blood clots.
- Stretch your neck and shoulders to relieve tension from sitting hunched over when reading or working on the plane.
At the hotel
- Use the pool or gym before or after your event.
- Walk or use stairs wherever possible throughout the day.
- Wear a pedometer to measure your activity level and strive for 10,000 steps per day
In your hotel room
No time for or interest in the hotel gym? Self-conscious about being seen by your colleagues in your workout clothes? Exercise in the privacy of your own hotel room.
- Use your body as your strength training gym. Do pushups, sit-ups, triceps dips, planks, squats, lunges, etc.
- Add some cardio and interval training. Run in place, simulate rope skipping, do jumping jacks and plyometrics.
- Incorporate stretches, yoga or tai chi to complete your workout.
- Use a smartphone exercise app as your virtual personal trainer.
Finding the time for fitness — even in small doses — is enough to recharge your body and mind, and improve how you work while traveling.