I know there are many of you around who have been in the same position I find myself frequently. You’ve just had three great weeks of creating a routine in your workout program and are feeling and observing results, and now you need to leave town for a week long conference. This leaves you feeling like you have disrupted your flow, and are a little disappointed with feeling like you will have lost a step when you return. What should you do? How can you keep the momentum going?

In my career, I’ve had the opportunity to travel frequently for work, and have worked with many clients who spend a lot of their time on the road. Certain clients are traveling as much as 12-15 days a month. We frequently have the conversation about the obstacles they encounter in attempting to maintain consistency in their workout programs while traveling. Long days are spent in meetings or at trade shows, followed by dinner with colleagues or clients which fill your day until bedtime and then you start over again. Does any of this sound familiar?

So the most frequently asked questions are, “What can I do that’s going to be effective?” and “How can my workout program be managed in my busy schedule while on the road?” Well, you will find always solutions. One solution is to make you a priority and schedule your workouts into your travel itinerary. You might not have the hour that you’re accustomed to at home, but if you can manage 20-30 minutes, you will end up feeling good about maintaining your consistency.

Attempt bringing some resistance tubing with you on your trip and workout in your room. It fits easily into a travel suitcase and can offer a lot of variety to your workout program. Instead of doing a series of sets with rest, try doing a circuit. This will allow you to manage your workout time and maintain your volume. You can try body weight exercises like pushups, abdominal bridges, prisoner squats and lunges. With your tubing, you can do a series of movements like shoulder press, bicep curl, row and cable twist. Do 8-10 exercises and run through the series twice at around 30-60 seconds per exercise, moving from one directly into the next with little to no rest between your sets. Do not forget to do a warm up and cool down with some flexibility exercises and stretches before and after as well. Alternate these resistance workouts with your cardio workout days and you should have a plan which will permit you to complete a quality workout in 30 minutes or less. I have found that even the busiest of traveling business, men and women are able to manage a 30 minute workout program while away from home.

Simply because you will be traveling, it does not mean you must lose your consistency. Make it a priority to schedule your workouts, and execute them. You might even find yourself more alert and effective in those afternoon meetings.

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Though some might not believe in the saying that health is wealth, no matter how hard they ignore it, it still remains true. Do you consider money more important than health? I don’t think so. Unfortunately, more and more people are putting more importance to money and their career over their health. A healthy body and a fit mind are things that we should be thankful to God. But with the race of acquiring many mansion houses and a yearly promotion in our career are sometimes blinding. These things tend to stray us and forget other important things in life including our health. If we take care of our health like we take care of our monetary wealth then life will surely be better. But if we neglect our health because of other matters that you think is more important than sooner or later you will end up in the hospital bed or will be spending your billions of dollars for therapy and prescription drugs.

Exercise, balanced diet and a less-stress environment are factors which can contribute to a good health. People have become so lazy to even walk one block because of the many inventions and high-tech gadgets emerging in the market. They have solely relied on these techie gadgets to dominate their lives.

Do you still remember the last time you run? Participating a marathon or even the simple things like using the stairs over the elevator, walking to the nearest grocery store in your block or jogging with your pal on weekends instead of gulping beer and watching television the whole are things you should do if you want to be fit and healthy.

If you have families then encourage your partner to run or jog with you on weekends. You can go to the park or you can join a marathon. With joining a marathon, you can meet different people and make new friends.

It is important that you eat a balanced diet. We spend majority of our waking time in a hurry these days. Everything has been incredibly fast. Now, we don’t have time to eat a healthy meal. We head to the nearest fast food chain and order the stuff they have. Don’t you know that fast food stuff contains more cholesterol as well as too much sugar compared to fresh, home-cooked food? Value your health instead of gadgets and other material things.”

Join the Indianapolis 5k if you want to stay fit and connected with other people who are health-conscious as well. If you are up to something that is fun to do then be part of the fireball beat.

The reason for this is that your muscles aren’t ready to train for a marathon yet. If your muscles aren’t ready to run a marathon then it’s essential that you build both endurance and stamina into your system. The very best method to do this really is to put miles into your legs, however you don’t wish to increase your mileage too quickly because you are more likely to get injured from their marathon running schedule. The most common way veteran marathoners train a marathon is to build their mileage gradually over a period of time. Not only does this prevent the most common training injuries but it also helps you bulk up your muscle groups the right way. Veteran marathoners nearly always start their training slowly and then increase it up over time.

For example, most veteran marathon runners apply the 10% rule whereby they only increase their weekly mileage by a maximum of 10% in any week. Not only does this marathon training schedule avoid the most frequent training injuries but they may also increase their endurance levels at a much more regular pace than what most first-time marathoners do. So if they’ve increased their weekly mileage to say 25 miles then the next week they would train an additional 10% of this. That means they would run close to 27-28 miles within the next week of their marathon training program.

Rest can also be an additional important factor of marathon training. For example, if you train each and every single day then it doesn’t give your body the opportunity to recover from the physical exercise. So what most veteran marathoners include into their marathon training program is really a quantity of rest days. For instance, if they do a lengthy running session on a Sunday, most would take the next day off from training so that they can give their body a chance to recover.

Certainly, the longer and more intense the marathon running run the more rest days you should include into your program. The reason for this is simply because for those who have a solid running session then you’ll actually make tiny tears within the muscle fibers with the muscle groups which you use the most. It is these small tears that really trigger your muscle groups to develop further injuries. However if you over-use your muscle groups during your running sessions then they tend to be more likely to grow into injuries at these weak points within the muscle structure when you’re running. That is why it’s vitally important you choose a step-by-step marathon training program which has been verified to work at, particularly if it is your very first ever marathon. In order to find out more about marathon training and to obtain a step-by-step marathon training program for beginners which has been proven to work then I encourage you to find out more about marathon training.

Learn how to improve your marathon training with this step-by-step guide. Get your marathon training schedule at the link in this resource box.

As the owner of a home care agency who deals (primarily) with the elderly, I have a front row seat to see what is happening to our minds and bodies as we age. And I keep up with the research. I wonder how many of these same people would still be going through the drive thru’s if they knew what I know and could see what I see on a daily basis.

There is not much of a debate any longer. Staying active and exercising is the best and most protective medicine that we can give our brains as we get older. Recently, there have been a few studies where the subjects have shown improvement in Mild Cognitive Impairment (MCI) when they exercised on a regular basis. What is so important about this is that of those that have MCI, about 15% are expected to develop Alzheimer’s. So when research shows that older adults who remain active experience almost a 40% reduction in getting MCI, it’s important to take note. What this research teaches us is the importance of focusing on prevention when it comes to neurological diseases like Alzheimer’s and Parkinson’s and to fight them sooner rather than later.

When someone is exposed to long term physical and mental stress, they suffer from something called oxidative stress. And suffering from oxidative stress makes the brain more susceptible to diseases such as Alzheimer’s, other forms of dementia and Parkinson’s.

Getting regular aerobic exercise at least 5 days per week can actually shield the brain from this stress. Strength training is important too. Recently researchers assessed the strength of about 1000 dementia free people aged 54 to 100. They followed the group for 4 years noting the strength of nine major muscle groups. Those who ranked in the top ten percent for strength had a whopping 61% lower risk of developing Alzheimer’s than the lowest 10%!

Do you need more convincing about the importance of exercise? Well, in a 2008 study published in the journal Neurology, researchers measured the midsections of 6,500 adults in middle age during the 1960s and 1970s and then followed up with them 36 years later. The people who had the largest midsections in their 40s were three times more likely to have developed dementia when compared to those with the least amount of fat around the middle.

In the aging of a normal brain, brain function will decline due to blockages of bloody supply, the loss of neuronal connections and a decline in nerve-signaling chemicals. It had been believed that an aging brain was incapable of generating new brain cells. But that is not actually the case as shown by studies conducted by Fred Gage, PhD and colleagues at the Salk Institute for Biological Studies. Theses studies show that with more physical exercise, you can actually grow your brain cells more, have your brain cells live longer and that your brain cells can better connect with other cells. If you were to walk briskly for 40 minutes four time each week, you would increase the flow of blood to the regions of your brain that can grow new brain cells. Dr. Gage has concluded that much of the brain’s decline that we believe is inevitable because of the aging process is really a result of not getting enough exercise.

Hopefully this will give you reason to pause the next time you start to pull into the Walgreen’s drive thru. Next time I challenge you to park at the far end of the lot and walk in to get your medicine. Who knows, if you keep up that mindset, one day you may not even need that prescription!

Theanna Zika founded Saint Louis senior in-home care company, Heavenly Helpers, in 2004. She shares tips, strategies and advice about caring for seniors that she has learned over the years on the blog at her company’s website. The site also features a helpful list of Saint Louis senior resources for seniors and their families in the Saint Louis Metro area.

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