Heavy dinners. Endless meetings. Delayed flights. Uncomfortable hotel beds. Business travelers contend with them all, and that takes a toll.
According to a Columbia University study of 13,000 workers two years ago, people who are away from home 20 nights a month had poorer health on a number of measures, including higher rates of obesity, compared with those away for 1 to 6 nights.
Dianne Sykes Scope, an exercise physiologist based in Rockville Centre, N.Y., who, like many of her clients, regularly crisscrosses the country on business trips, has developed tips for combating some of these health hazards. Below are edited excerpts from a conversation with her on how business travelers can stay fit on the road.
Q. What's your first piece of advice for business travelers?
A. Plan the month ahead, and capitalize on the time you have at home to exercise. Let's say you're traveling twice this month, a total of 18 days out of 30. The days you're home, get in as many of your routine sessions as you can. It's really about burning calories over the month, so if you achieve your goals at home, then you don't have to worry while you're away. If you're gone for more than three or four days, though, you'll want to get in some exercise.
Q. Any recommendations for hotels with good exercise facilities?
A. Sheraton has partnered with the fitness company Core Performance; their gyms stand out for me. Hilton's too. At almost any hotel gym you'll at least find a treadmill or StairMaster where you can do cardio. For strength training, do body-weight exercises like squats, planks or dips off the side of a chair in your hotel room.
Q. Any strategies for navigating those long, boozy dinners with clients?
A. Typically, you can splurge on four to five meals a week — don't go totally crazy, but have that pizza, have that cake — so the month you're traveling, save up your splurge meals. But still pay attention to portion control. You can use your hand to measure any portion: red meat should be no bigger than the size of your fist; chicken, the palm of your hand; carbs, the cup of your hand; and three fingers wrapped around a glass should be your serving of wine. If there's a lot of drinking, then forgo dessert.
Q. What do you pack?
A. For running shoes, I like New Balance Minimus, which has Vibram technology so you feel like you're barefoot, but it looks like a normal sneaker. Very small and packable. New Balance also makes great walking shoes and boots, as does UGG. And use an upright, four-wheeled suitcase, which won't hurt your shoulder.
Q. Any healthy snacks for the road?
A. I stock up on walnuts, fruit and organic jerky — beef, turkey, salmon — at Whole Foods. Protein will keep you energized when you're traveling.
Q. What if your flight's delayed or you have a long layover?
A. Some airports now have exercise rooms — San Francisco's has a yoga room, for example — but if I have a layover, I just turn on my iPod, push my suitcase and get a good 60-minute walk in around the terminal.
Q. Any tips for sleeping?
A. Book your flights at hours that will let you get back into a proper sleeping rhythm. Take a very early morning flight if you're going to the West Coast. When you're heading east, take the red-eye; you might not get the best sleep on the flight, but you'll fall back into a routine more easily. Nutrition and exercise are totally meaningless if you don't get enough sleep.
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