When you're out of town on business and can't get to a health club, you can stay fit with a simple five-point program offered by Bill Driskill, a personal fitness trainer and owner of Total Body Fitness in Rocklin, California.
1. Walk: Use coffee breaks at business meetings and conventions to take a brisk stroll--not enough to break into a sweat but enough to loosen your muscles. "A five- to 10-minute walk will raise your heart rate, increase your oxygen intake, burn additional calories and increase your metabolic rate," Driskill says. "Your body will feel energized and your mind sharp."
2. Stretch: Take two or three minutes every hour to stretch your upper body, shoulders and neck. You can do a simple routine while sitting at your desk.
3. Avoid sugar: The sweet rolls and cookies often found at conferences may taste great, but the sugar they contain provides only a short-term energy boost. Sweets act as a natural depressant in the long run.
4. Limit caffeine and alcohol: Coffee, tea, wine and alcoholic drinks will dehydrate you and limit your ability to focus.
5. Drink water: Driskill says the amount of water you drink each day should equal, in ounces, one-half your body weight. If you weigh 140 pounds, that's 70 ounces, or seven 10-ounce glasses, each day. So take a water bottle with you and fill it--and drink it--regularly.