How To Stay In Shape While Traveling

How To Stay In Shape While Traveling

Traveling is a chance to step out of the routine, no matter if we go for a business trip or a vacation. While it certainly has plenty of good sides, breaking the routine means the change in your fitness plan. If you want to stay fit while traveling, we have some advice for you. And what’s more, there definitely are the reasons why you should stick to this routine even when you are traveling.

Why it is important to stay in shape even while traveling

Staying fit while traveling may seem like a mission impossible. If you are on a business trip, you may feel like there is too little time to work out. If you are on a vacation with your family or friends, you may just want to rest and feel lazy. However, stepping out of the exercise routine may disturb your healthy habit and prolong to the period after the trip. You may start to feel too lazy to work out and it can take a lot of time for you to start again.

Even if you start working out soon after you return from the trip, you will not be in such a good shape anymore. You will need some time to get into the shape you had before, especially if the trip lasted for a long time. This can make you feel frustrated, and even if not – it takes your time and effort.

Business trip

Business tripWhen you are on a business trip, it is usually followed by meetings and presentations. It all involves a lot of sitting and standing, which is certainly not good for your shape. Therefore, use what you can to stay fit and feel good.

Most hotels have a fitness center and/or a swimming pool. Get up an hour earlier than you would for the meeting, and go for a swim or hit the gym. You will not only keep your body in shape, but you will feel much more energized and ready to respond to the daily business challenges.

If you attend business lunches, it is a good opportunity to eat cooked and healthy food. Opt for poultry, fish, legumes and salads if you have the chance to eat in a restaurant. Avoid fast food and do not eat late, because it could make you feel the lack of energy when you wake up in the morning.


If you are on a vacation, you surely want to relax and have fun. Still, there is no reason to leave the physical activity out of your daily routine. You do not need to spend time in a fitness center while you are on a vacation. Instead, use some small tricks on daily basis – explore the city on foot or rent a bicycle, instead of driving in a car. Take the stairs instead of the elevator.

If you are at the seaside, you will enjoy swimming as much as it will be useful for your good shape. Similarly, if you go to the mountains, use this opportunity for hiking or mountaineering. There are plenty of activities you can do on vacation that are both good for your shape, and you will also enjoy them and have fun. Be creative, think out of the box, and always have your wellbeing in mind.…

6 Biggest Benefits Of Cardio

6 Biggest Benefits Of Cardio

When it comes to cardio exercise, the emotions of people are twofold. While some see it as a great passion, the others see it as something dreadful and too difficult. Whichever group you belong the truth is the same – cardio is definitely not something you want to skip in your exercise routine, and in this article you will find out why.

What is cardio exercise?

cardio exerciseCardio or cardiovascular exercise is any physical activity that increases your heart rate and makes the blood run faster. This includes jogging, cycling, using a jump rope or an elliptical trainer, to name a few.

When you do cardio, it is important to achieve target heart rate for the best results. It is between 50 and 85% of your maximum heart rate. You can calculate it by using this formula: 220 – [your age]. For example, if you are 25 years old, your maximum heart rate will be 195. When you do cardio properly and monitor your heart rate, you reduce the risk and increase all the benefits this exercise has for your body.

Stronger heart and lungs

First of all, cardiovascular exercise makes your heart stronger, since it exercises together with you. This protects you from various heart diseases. What’s more, moderate and supervised cardio activity can help patients recover after suffering some heart conditions.

Your lungs also expand and intake more oxygen when you do cardio. This increases their capacity and makes them stronger as well.

cardiovascular exerciseBetter sleep

Scientific studies have shown that people who do cardio exercises 3 to 4 times a week fall asleep easier and sleep sounder. As a result, you will avoid the anxiety related with insomnia, you will wake up more rested and feel more energetic on daily basis.

Improved brain function

Cardio exercise affects another vital organ of your body – your brain. According to one study, aerobic exercise increases the size of hippocampus. This is the area of the brain related to verbal memory and learning. This means that cardio exercise can help you stay concentrated and learn better and more effectively.

Increased bone density

Increased bone densityOsteoporosis is a loss of bone density that usually occurs at later age. Numerous factors can cause it, but it threatens women after menopause mostly. The studies have shown that people who do cardio exercises 3-4 times a week have lower risk of developing osteoporosis.

Helps beat depression

Cardio exercises are a natural source of endorphins, or the “happiness hormones”. This means that following a cardio program can help in depression treatment alongside with medication. In some cases, exercise can replace the medication completely. Even if you do not suffer from depression, but you only feel a bit blue, a good exercise will help you feel better and make your day.

Burning fat

Last but not least, cardio exercise helps you burn fat. Fat loss depends on the number of calories you burn, and there is nothing like cardio exercise to help you urn those calories and get rid of the excess fat. This means that you will look better, which results in feeling more self-confident.