How To Stay Active While Traveling or Working Remotely

Have you ever found yourself in a hotel room staring at a bed, and thinking, "I’ll just rest for a few minutes…"?

Perhaps you are on a work trip or in a new city and exercising is the last thing on your mind.

Or maybe you are working from home and wouldn’t even consider standing up from the chair in your comfy office.

But here's the thing, staying active whilst traveling or working remotely is a lot easier than most people think. It just requires a little bit of creativity and commitment.

I have been in the same situation where I am trying to be as productive as possible and, at the same time, get some exercise in.

After trying various approaches, however, I discovered some tricks that sustain my fitness levels, boost my attention, and enhance my productivity. So, let me take you on a journey of how you too can work or travel and stay active.

Why Staying Active Matters More Than Ever

Maintaining physical exercise is crucial for our health. However, routines tend to change when traveling for work or working remotely, leading to fitness regimens being pushed to the side. Staying active is essential, particularly during trying times. Here is why:

The Hidden Risks of Being Sedentary

Working remotely or traveling opens the doors to an endless wave of sedentarism. Long work trips and airport waits are coupled with excessive laptop use due to readily available Zoom calls.

Contrary to popular belief, excessive sitting negatively impacts the body and mind. The muscles start to stiff and the body’s posture becomes a lot feebler, both of which can lead to weight gain if not remedied immediately.

Complaints may not pummel a person after a sedentary session, but the ramifications still appear without immediate notice. Aside from visual implications, the gaps in the aesthetics portray one’s health, energy concentration, and mental reliance.

The Mental and Emotional Benefits of Movement

Like many people, you would believe that being physically active pertains only to something health-related. The reality is that movement opens up your mind and makes thinking far less stressful. It also increases concentration while enhancing one’s general wellbeing.

This is very important for travelers and remote workers where routines often do not exist. Having a good regimen of movement aids tremendously during this time.

Increased Productivity and Focus

Endorphins, which is a good type of hormone, are released during physical exercises. As a result, people feel much more energetic and positive about performing various activities. This is particularly helpful during periods of heightened demand.

No matter if work requires a person to travel or work from home, increased physical activity directly translates to better performance (in all tasks) as well as heightened alertness.

How To Stay Active While Traveling: A Personal Guide

Traveling opens up a perfect opportunity to involve your body in the exploration. Though we must acknowledge how tough it could be. You are outside, unlike in your daily life where you are routinely working in your specialized fitness gyms. And last, there is no way that lifting weights in a small hotel room is enticing. But, no need to concern yourself and worry, Keeping fit whilst traveling is far simpler than most people tend to consider.

Making Use of Hotel Gyms

While traveling on work assignments, I personally used to skip working out at the gym because I always assumed that the hotel gym would have tiny equipment.

I attempted giving it a chance and found other gyms to be adequate. To my surprise, basic gyms offer the most interesting sofa material such as a treadmill, a stepper or even a few dumbells.

I want to share one strategy that greatly has impacted my life. Set aside at least 20 minutes and utilize them to do something. Anything that requires effort is a bonus. Go for a jog on a treadmill or do some floor exercises like zoomers, they are effective and very efficient.

Walking or Biking Around the City

One of the best ways to stay active during your travels is simply walking or riding a bike.

When I tour a new city, I make sure to walk as much as I can. Walking is not only an effective way to exercise, but also allows you to absorb the scenery around you. Additionally, bicycles are easy to rent in most cities, and that provides another opportunity to stay active while getting from one point to another.

You can even gamify the experience a bit. Motivate yourself by setting a goal, like 10,000 steps a day or riding a bike to a new attraction. Not only are you moving, but at the same time you are discovering the sights of the city.

How To Stay Active While Working Remotely

Now, let’s focus on remote work. For a lot of individuals, working from home seems like a favorable option. But, let’s face it—it tends to become a long uninterrupted period of sitting at a desk. There are certainly ways to incorporate some movement throughout the workday.

The Power of a Good Routine

Establishing a routine is critical when you are working remotely. This isn’t about work tasks, I mean having a plan toward bodily activity that encompasses movement. In my situation, the solution lies with setting a timer for each hour to remind me of standing up to do something. I even encourage walking around, light stretches, or even a few yoga poses. This mini-break is vital in helping renovate my productivity. It improves my focus for the next work session.

Desk Exercises for the Remote Worker

In this fast-paced world, it may be challenging to find time to exercise. However, these desk exercises will surely fit your routine. Even the smallest movements can do wonders. So, try out these easy exercises:

Seated Leg Lifts: Straighten your back and lift your leg up for five seconds. Repeat the same for both legs.

Shoulder Rolls: This helps relieve the tension that builds up from sitting for excessive hours. Roll your shoulders forward and backward in circular motions.

Seated Twists: While seated, try twisting your torso to one side and hold for 10 seconds before reversing sides. This stretches your back and improves flexibility.

Standing Desk: A Remote Worker’s Best Friend

I understand the difficulty some people experience trying to adapt to standing for a long period of time.

For someone who has spent years working in an office, I had no idea a standing desk could be so energizing.

Now I am one of those people who has a staggering amount of energy post lunch.

Key Takeaway – Standing provides a chance for more gentle movement rather than empty your cranky computer chair, which helps alleviate back pain especially when your work day exceeds five hours.

They’re almost as good as workout bikes designed to let you pedel as you work. For those not willing or able to buy a standing desk right away, no worries!- simply raise your laptop on a stack of books, and voila, instant standing desk!

Getting Creative With Breaks

In my experience treating breaks with a physical activity is the simplest form of staying active while working remotely which is best when treating breaks as a chance to move your body.

Emphasis on active. The point is not to scroll endlessly, fight baddies online, or binge watch shows, as tempting as they might be.

Personally, it’s a chance to head outside, go on a walk, do a couple of stretches, or do quick exercises like lobbing a frisbee with my house pet who usually cannot sit still. When your soul is trapped in monotonously mediocrity, these activities are refreshing for the crammed mind.

The Role of Nutrition in Staying Active

Being active is equally as critical as eating properly. I tend to eat poorly when I am working remotely or traveling. I often miss meals or eat just to fill my stomach quickly. I've figured out that for me to be active, I need to exercise and keep my energy up, which means nutrition plays an important role too.

Fueling Your Body Right

Balanced meals throughout the day have assisted to maintain high energy levels for me, which is why I’ve adopted this approach.

I ensure that my meals include all the required components, which include proteins, healthy fats, and a good amount of vegetables and fruits.

This helps me stay energized to keep active, in addition to keeping full for an extended time. I do not restrict myself with food; instead I prefer to think about how eating the right nutrients helps me move and feel good.

My Opinion | Staying Active is a Choice

To maintain a good activity level, one does not have to visit the gym at all. Staying healthy and active can be done from anywhere—walking-only tours are perfect for business travel.

Exercising at your work desk also works. And lets not forget that hotel gyms also offer a variety of possibilities. The key ingredient is choosing to prioritize your health, no matter how chaotic life gets.

The same way maintaining a strong activity level is easy, so is adopting it. And I guarantee you there’s no need for fancy equipment or gym access.

Focus on simple, impactful, and easy to implement changes. After all, your body is by far your greatest asset. If you learn how to take care of it it will learn to take care of you.