Dear Fellow Business Traveler,
If you’re looking for great, no-equipment-required exercises that burn
fat and build muscle, try squats and lunges. Both are easy to do in the
privacy of your hotel room, require little space, and will get your
cardiovascular system revved up. Better yet, both exercises have many
variations, so you’ll always have something new and exciting to try.
As always, happy and healthy travels!
To Your Health,
Customer Service, Healthy
Travel Network
Squats
To start, stand with your feet shoulder width apart.
Keep your knees bent, with your weight on your heels. Your toes should
be able to wiggle. Squat down, making sure to keep your weight back so
that your knees don't extend past your toes.
Keep your back straight, eyes ahead. Extend your arms in front of you
for balance. If you feel off balance, try squatting over a chair or low
table.
Perform three sets of 20 repetitions.
Some variations to try:
- Stand with your feet wider than
shoulder width, toes slightly flared out. The wider your feet, the more
you will work the inner thighs.
- Add weight and intensity by
lifting your laptop or phone book.
- To isolate one leg, take your
normal stance, but rise up onto the toes of one foot.
Lunges
Start with one foot forward, the other back. Be sure your front knee is
over your front ankle. Lower your back knee almost to the floor, and
rise up again. Concentrate on squeezing your buttocks to push yourself
up.
Perform three sets of 20
repetitions, each side.
Lunges have many variations:
- If you have adequate space,
perform walking lunges, crossing the length of your room while lunging
with each step.
- Alternatively, alternate side
to side in place.
- Rather than stepping forward
into your lunge, try stepping backward, alternating side to side in
place.
- Add weight and intensity by
lifting your laptop or phone book.
Squats and lunges are an excellent way to start the day. The
cardiovascular
exercise that you’ll get will help bring your metabolism up, so that
you’ll burn more calories throughout the rest of the day.
News Updates
..:: The
Physcians Committee for Responsible Medicine released it's annual
assessment of airport food. How healthy is the food at your
airport?
Read
about the winners, losers, and innovators.
..:: Read
tips for eating well on the road from OAG contributor Lisa Iannucci in
her article Sticking to Your Weight Loss Plan While Traveling.
Resources
..:: TraveLean
is a consultancy focused on
corporate health and wellness programs and specifically on the diet
needs of business travelers.
Founded by The
Complete Travel Diet
author, Terry Riley, TraveLean provides group and one-on-one programs.
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