Hectic work life and erratic travel schedules are pitiable excuses for not working out and fitness on the go is the mantra.
Celebrity fitness enthusiast Pooja Pattar shows us how to achieve perfect health even on the move.
Working professionals who are constantly on the run have a tough time keeping in shape.
Faced with long work hours, erratic travel schedules, inadequate sleep cycles and greasy takeaway food, professionals more often than not find it hard to keep their waistline in control.
Add to these factors a gruelling work regimen and professional stress and you have a veritable recipe for a disaster.
A recent study, published in The Lancet, showed that the prevalence of heart disease and stroke among Indians increased by over 50% between 1990 and 2016.
The contribution of these diseases to the total deaths and disease burden in the country has also doubled in the past 25 years. Making an effort to stay healthy is the need of the hour.
Pooja Pattar, fitness enthusiast and Instagram celebrity, shares a list of must-dos for travelling professionals with Today’s Traveller.
Sleep Well
The human body requires at least seven to eight hours of sleep.
Having the required hours of sleep helps the body to be more productive, efficient and effective. Sleep enables the human body to repair itself both physically and mentally.
Research shows that losing as little as two hours of sleep can make a person irritable and angry, hampering overall productivity and efficiency. If you are aiming for weight loss, having seven to eight hours of sleep per day is imperative.
Watch What You Eat
Both hydration and nutrition play key roles in maintaining good health.
Doctors recommend drinking at least two litres or half a gallon of water each day.
Eating healthy is the next crucial requisite.
Avoid snacking in-between meals, especially processed food and sugary drinks. During travel, feed your body all the essential macronutrients, such as protein, fat and carbohydrates, rather than micronutrients, such as vitamins and minerals.
Remember, while the human body can produce sugar (in the form of glucose), it cannot produce salt. While travelling to hot and humid climes, an uptick in salt consumption may help the body to remain alert and active. A dinner that is high on the satiety quotient gives you a good night’s sleep while skipping meals affects the quality of sleep.
Don’t Compromise On Workouts
While travelling, the focus should be on maintaining health rather than muscle growth. Start your day with cardio and weight training so that you can move on with the rest of the day without worry. If there’s no gym in the hotel you’re staying at, work out in your room.
Use your body weight to exercise. Squats, lunges, jumping jacks, push-ups and burpees can easily be done in the comfort of your own hotel room without having to step out. If there is a gym available, focus on a full-body workout. Squats, lunges, hamstring curls, chest press, overhead press, back rows, etc are good enough to keep you in shape.
Aim for 20 minutes of swimming in the hotel’s swimming pool. Round the day off with a 30-minute walk. Add stretching exercises to improve the quality of sleep.
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