Wellness Updates, Inspiration & Determination

We like to stay in touch with everyone we work with and we've had some great updates this week from a group we last saw a month ago.  

They all committed to make some changes with their wellness and here's how some of them are getting on.  As usual it's simple changes that make the biggest difference.  Remember this when thinking about your own lifestyle changes...

'All is good here.  I have stopped picking between meals and I am exercising regularly (swimming and jogging).  I feel good and energised. I am working on achieving my target!'

'I have managed at least 1 off-road bike ride each week (1 hour) during the working day and I am definitely drinking more water.'

'I have been running, rowing and playing football on Sundays and meeting my aim of a minimum 3 activities per week. Have also been doing some things with the family – my youngest son and I went cycling together covering about 12K and he sometimes has cycled whilst I run.'

'All well.  I shifted my exercise routine to mid-afternoons which seems to work really well for me.  I’m doing some yoga/stretching early am and late pm too.'

'My posture in the office is improving. Actually I have changed my office chair in order to help to improve more.'

'I am doing ok. Almost daily exercise for 20 minutes on treadmill or equivalent.'

And we loved this update on one participant regarding their objectives:

• Run 10 x before end March they say the first one is the hardest… but I will make it...

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Fitness tips for business travellers

Next up in our 'Healthy Living for Traveling Executives' series: Exercise.  Here are the top tips to keep your fitness levels up and maximise your energy during business trips.

The key point is to plan your approach to exercise well in advance of your trip.  Every day of travel should have a basic amount of activity and the easiest way to achieve this is with walking.  This can be functional walking as part of your schedule of meetings, casual walking, perhaps to see the local area, or even walking on a treadmill at the hotel gym. You can use a pedometer or smartphone App to help you clock up your daily steps. 

For every two days you are away you should aim for one workout that raises your heart rate higher than your regular walking speed.  You can use the hotel gym or swimming pool or you can put together a short workout in your hotel room or you can exercise in a local park providing the environment is safe.  

Whatever exercise or activity you have access to, focus your attention on a short workout during which you push yourself.  There are four reasons for this:

1) Exercising at a higher intensity will save you time.  

2) Planning a shorter workout will mean you are more likely to follow through on your plan.  Getting a workout started is often the toughest bit and, even though you plan for a short workout, once you've begun chances are you'll keep going for longer.  

3) Exercising at a higher intensity requires you to engage your brain more than low level activity.  This can help clear your head of the 'busyness' of a challenging trip and help you manage stress levels.  

4) Exercising hard will tire you out and can enhance the quantity or quality of your sleep helping you to minimise any possible effects of jet-lag.  

Planning your activity in advance will set your expectations of the trip and enhance your chances of staying in good shape while you're away.  At a basic level it will also ensure that you take the appropriate kit with you and won't be able to use this as an excuse not to get active!

Order your copy of “Successful Corporate Wellbeing Programmes: How to create a dynamic, energised and engaged workforce and boost business results” from our website today.

Image by Flickr: tudydamian

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