Staying Active: Maintaining Physical Fitness on Assignments

Maintaining physical fitness while on long assignments or frequent work travel can be challenging, but it is essential for staying energised and focused. Ken Walters, Strategy Lead at Rooost, offers practical tips in his book *Thriving Away from Home* to help professionals maintain their fitness, no matter where they are. With a few adjustments, you can easily stay active and prioritise your health, even when your schedule is packed, or you're in unfamiliar surroundings.
Quick Workouts for Anywhere
One of the most significant challenges of staying active while travelling is the need for access to a gym or familiar workout equipment. However, Ken highlights that a gym isn’t necessary to stay in shape. Bodyweight exercises are a simple, effective solution that can be done anywhere. Exercises like squats, push-ups, lunges, and planks target major muscle groups and can easily be incorporated into a daily routine. Since these exercises require no equipment, they can be done in small spaces like hotel rooms or rented accommodations, making them ideal for professionals constantly on the move.
Incorporating these exercises into your morning routine or between meetings allows you to keep up with your fitness goals without disrupting your work schedule. Just 15 minutes of focused movement can maintain your strength and energy, ensuring you’re ready to tackle whatever your assignment throws.
Staying Active Without a Gym
Staying active is still achievable even if a traditional workout space isn’t available. Ken recommends carrying small, portable equipment like resistance bands, which can provide an added challenge to your workout without taking up much space in your luggage. Resistance bands are versatile and allow you to perform various strength-building exercises wherever you are.
Another option is incorporating High-Intensity Interval Training (HIIT) into your routine. These short, intense bursts of exercise followed by brief rest periods are excellent for boosting cardiovascular health and building strength quickly. Even if you only have 15-20 minutes, HIIT can deliver a powerful workout that energises you. Combine bodyweight movements, resistance bands, and HIIT for a full-body workout on the go.
Keeping Fitness in Focus
Beyond structured workouts, staying active throughout the day is key to maintaining health. Walking or cycling to work, taking the stairs instead of the elevator, or scheduling quick walking breaks during your day are simple ways to keep moving. These habits also offer the added benefit of reducing stress, clearing your mind, and improving your overall mood, making them valuable tools for professionals on demanding assignments.
Final Thoughts
Staying active while travelling or on long-term assignments can be simple. As Ken Walters outlines in *Thriving Away from Home*, incorporating bodyweight exercises, using portable equipment, and staying active throughout the day are simple yet effective ways to maintain physical fitness, even with a busy schedule. These small changes can significantly impact your physical and mental well-being, helping you stay focused, productive, and healthy during your assignments.
For more in-depth strategies on maintaining fitness and overall well-being while away from home, check out *Thriving Away from Home* by Ken Walters.
Find the book on Amazon to explore more tips on how to thrive away from home.
*If you’re a guest of Rooost, you can access the book FREE directly via our portal!*