How To Stay Mentally and Physically Healthy When Travelling

Summary

The article outlines a routine for maintaining mental and physical health while traveling, focusing on equipment-free workouts and meditation that can be done in a hotel room.

Abstract

The author discusses the challenge of staying physically active and mentally focused while traveling for work, with limited access to gym equipment and tight schedules. To address this, they share a personal fitness routine that consists of bodyweight exercises and meditation, all of which can be completed within 30 minutes in the confines of a hotel room. The workout routine includes shadow boxing for warm-up and cool down, push-ups, bicycle crunches, superman exercises, heel taps, and squats, each performed to failure. The author emphasizes the importance of meditation for mental clarity and overall well-being, suggesting a short session of breathe meditation post-workout. The article concludes by affirming that even short periods of exercise and meditation can significantly benefit psychological, physical, and social functioning, especially for those with limited time and space.

Opinions

The author values the importance of maintaining a workout routine while traveling, despite the absence of gym equipment.
They believe that bodyweight exercises are sufficient to stay physically fit and energized throughout the day.
The author suggests that workouts to failure are an effective method for maximizing the benefit of short exercise sessions.
Regular physical activity is linked to improved thinking abilities, communication skills, and emotional management.
Meditation is considered essential for enhancing clarity, intelligence, and consciousness, and for grounding oneself in the present moment.
The author is of the opinion that even brief periods of exercise and meditation can yield significant qualitative benefits for overall health.
The routine shared is adaptable and can be adjusted based on individual time constraints and needs.

How To Stay Mentally and Physically Healthy When Travelling

When I am travelling for work related purposes, I usually do not bring along my dumbbells. Simply, because I am too idle to pack them in my luggage and drag them along. I do not have much time to visit the gym too, due to my tight schedules. I have to attend meetings and company activities in the morning and evening.

Workouts are one of the most important tasks that I love doing in the morning. It makes me feel refreshed, grounded, energized and happy throughout the day. So how did I manage to complete my workouts without using an equipment or heading to the gym?

Here are some body weight workouts that I do in the hotel room. These workouts can be completed within fifteen minutes.

Warm up: Shadow box for three minutes. (Full Body)

First workout: Regular push-ups. (Chest, Shoulders and Triceps)

Second workout: Bicycle crunches. (Abdominals)

Third workout: Superman. (Back)

Fourth workout: Heel taps. (Obliques)

Fifth workout: Squats. (Legs and Glutes)

Cool down: Shadow box for three minutes and do one minute plank. (Full Body)

For each of the five workouts, I perform the repetitions to failure before moving on to the next workout. Doing a workout to failure means, performing the exercise till I cannot do anymore reps.

I usually repeat the cycle, if I had more time.

Meditation

Once my workouts are done, I sit down silently to do breathe meditation for about five to ten minutes. Breathe meditation is about consciously watching our own inhalation and exhalation of breath. The purpose of this meditation is to bring our mind into the present moment, to raise and enhance our clarity, intelligence and consciousness.

Final Words

These workouts and meditation can be completed within thirty minutes. It has helped me to improve my thinking abilities, communication skills, positive expression of emotions and management of health. These workouts and meditation can be done anywhere when we have limited space and time. We can increase or decrease our time for our workouts depending on our needs. I believe that even five to ten minutes of workouts and meditations could still provide us with qualitative benefits for our overall psychological, physical and social functioning. You may try these methods if you are travelling or having tight schedules.

Thank you for reading my insights.