Meet Mr. Joe Travelalot. He is a road warrior. Works for a company in the Travel Transportation domain. Mr. Travelalot’s job takes him places far and wide. Sometimes within the domestic US and sometimes to destinations as exotic as Malta, Cape Town, Argentina. The benefits of travelling to such places is not lost to Joe. It is one of the best parts about his job. However, along with the benefits of seeing new places, come the challenges of maintaining a healthy lifestyle while away from home turf.
In the past few years, there has been an increase in the importance of exercise and nutrition. Due to the rising percentage of chronic diseases such as diabetes, heart attack to name a couple, people all over the world are making an effort to gear towards working out on a regular basis and home cooked meals or raw fruits and vegetables. The significance of a well-conditioned lifestyle is not lost to a constant traveler.
The road warrior, more than most people, has to discipline himself even in Argentina (or wherever his work takes him) to find a way to mirror at least to some extent his exercise and food habits. So what are some of the effective exercises that one can implement on the go? And what can one eat so that the waistline stays intact (pun intended!)
Here are two exercises that are simple but 10-15 minutes of these are sure to pack a punch. The quintessential push-up. This is a very effective exercise that works the upper body and the abs like no other. The form is simple. Space required very little. Best part, can be done anywhere, anytime. If you are in great shape, try a burpee. I specially love this exercise for the challenge it poses even in its simple design. It works the entire body and gets a sweat going within the first few reps.
Steps to do a Burpee: 1) Keep feet shoulder-width apart. Now, lower body into a squatting position, placing hands on the floor in front of you. 2) Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body. 3) Lower your chest to do a push-up. Bring your chest back up. 4) Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead. 5) Repeat.
Chew on this: Regardless of your exercise routine at home or away, it’s what you eat that makes or breaks the deal. Aim for the less processed foods on the menu when with a client for dinner or lunch. Try to eat fewer processed carbohydrates, look for steamed or sautéed vegetables, stick to leaner meats. And voila! You can be rest assured that your body will thank you for it later.
RTS’s own road warriors share their tips on what works for them: Raja Kasilingam suggests: Avoid alcohol; eat protein bar and vitamins; stick to meals that are vegetarian and/or include fish to the extent possible. Mukundh Parthasarathy agrees with the minimal or no alcohol policy. In addition, Mukundh hits the hotel gym at the first chance he gets and adds an extra 30 minutes to help him sleep better the first night.
There are many ways that a road warrior can attempt to maintain his health. The key point is consistency and discipline. One can find several valuable tools and tips on the internet and there are blogs dedicated to fitness and nutrition for consistent travelers. Here are a few (please note that RTS does not endorse these):
Are you a road warrior with tips on health and nutrition? What has been one of your favorite cities that has been conducive to a healthy lifestyle? We would love to hear your thoughts. Leave us a comment!