Staying Healthy on the Road
Article Appeared in Exhibitor Magazine
February, 2001
If you can't lift your chin off your chest, you can't knock 'em dead at the show.
Long hours, erratic schedules and unusual diets can wreak havoc on the body and mind of the trade show traveler.
Guarding your physical health is critical if you want to perform effectively on the show floor, says Curtis Winters, facilities manager and personal trainer for Nth Degree, an event management company based in Stone Mountain, GA. A body builder, former Mr. Georgia and veteran business traveler, Winters uses these strategies to help trade show professionals maintain their vitality and effectiveness on the road.
Exercise-it really works
Cramped flights, tension-filled days and hours of standing in the exhibit make for tired, knotted muscles. There's nothing better for your body-and your whole outlook-than exercise.
Squeeze it in. If you don't have the time or energy for a formal workout, try walking to the convention center. Or take a 20-minute break for a brisk walk around the exhibit hall. Or, for a true workout, find the hotel stairs and use them.
After exhibiting hours, hit the town. But instead of hailing a cab, try walking. Walk to a nearby restaurant or just explore the city on foot. You'll not only feel better, you'll get a far better feel for the city. True, some convention centers are in parts of town that you don't want to experience too intimately, especially alone and at night. But unless that's the case, walk around for Pete's sake.
Use downtime as exercise time. The next time your flight is delayed or your hotel room isn't ready, stash your bags in a secure place and put on your walking shoes. A brisk walk squeezes in some exercise, passes the time and eases your stress.
Hit the gym. If you prefer a club-style workout, visit Fit for Business (www.fitforbusiness.com) for a listing of hotel health clubs with superior facilities. Then commit to a specific workout time each day. While early morning workouts are a great way to start the day, select a time that suits your schedule and energy levels. Then stick to it.
Eat right
"Right" means both properly and regularly.
Eat three regular meals, plus two snacks per day. Eating regularly spaced meals is the most important thing you can do to keep up your energy and your spirits. To maintain muscle tone, our bodies require a gram of protein for every two pounds of body weight.
Avoid junk. Simple sugars and caffeine, found in candy bars, coffee and soda, supply quick energy. But after the short sugar rush, you'll dip into a lengthy slump. These chemical boosts provide nothing to energize you for the long haul. A better choice is complex carbohydrates, which provide enduring energy. High in carbs and low in fat and sugar, meal replacement bars are a quick and easy alternative.
Pack your lunch for the flight. In-flight meals are often high in calories and fat and low in taste. Next time, pack your own. Toss in a sandwich, some fruit, a few healthy snacks and a bottle of water. You'll not only feel better when you step off the plane, you won't have to wait for that slow-moving beverage cart.
Avoid the mini-bar. Hotel mini-bars can bust your diet and your expense report. To avoid them altogether, refuse the mini-bar key when you check in. If your hotel doesn't use keys and you're prone to snacking, make a quick trip to a nearby convenience store.
Stock up on water and low-fat, low-calorie snacks.
Choose wisely. While you can't always find your favorite fat-free dressing or low-fat treats, here are some tactics for selecting the healthiest food available.
Opt for a breakfast of whole grains, such as wheat pancakes, bran cereal or oatmeal, accompanied by fresh fruit. These high-energy, low-fat foods will keep you going well through lunch.
Avoid dressings, sandwich spreads and toppings, which contain high-fat mayonnaise and butter. Look for non-fat dressing or use vinegar when you want to add flavor. Request sauces on the side so you can indulge a little but still control how much you consume.
Try non-fat yogurt, dry whole-grain cereal, fruit and vegetables for snack breaks on the show floor. Make a lunch-time trip to a local convenience store rather than succumbing to typical convention hall foods.
Adapt to climates and conditions
Even if you're fully fueled and energized, unusual climates and activities can wreak havoc on your health.
Hydrate. Travel in general, and air travel in particular, tends to dehydrate you. Drink plenty of water-at least 12 (8-ounce) glasses per day. Always keep a bottle of water in your travel bag, exhibit storage area and hotel room.
Go easy on alcohol. Alcohol intensifies dehydration and saps energy. If you must indulge, limit your consumption and drink at least two glasses of water for every alcoholic beverage consumed.
Dress for change. The best way to prepare for uncertain climatic changes (such as hot and sticky convention centers or cold meeting rooms) is to dress in layers. You can add or subtract pieces throughout the day.
Rest. Whenever possible, use your spare moments to sleep or simply remain motionless. Even a few minutes of downtime can help you reenergize.
© 2000-2003 Sheri L. Ziemann
