Traveling for work? Staying active doesn’t have to be a challenge. Whether you prefer swimming or weight training, both options offer unique benefits to keep you healthy and energized on business trips. Here’s a quick breakdown:
- Swimming: Low-impact, full-body workout that’s easy on the joints and great for relaxation. Perfect for recovering after long flights or meetings.
- Gym Workouts: Build strength, improve bone health, and combat the effects of sitting. Ideal for quick, focused sessions.
Quick Comparison:
| Aspect | Swimming | Gym Workout |
|---|---|---|
| Calories Burned | 423–715/hour (moderate-vigorous) | Varies by activity |
| Impact Level | Low-impact, joint-friendly | Can be high-impact |
| Muscle Engagement | Full-body activation | Targets specific muscle groups |
Pro Tip: Combine both for the best results – swim for recovery and relaxation, and hit the gym for strength and endurance. Plan short, efficient workouts around your schedule to stay consistent, even on the go.
How To Stay Fit While Traveling: Hotel Gym Workouts & Smart Strategies
Health Benefits: Swimming vs. Weight Training
Staying active while traveling for work can be challenging, but choosing the right workout can help you maintain your fitness goals. Swimming and weight training each have their own advantages for business travelers, depending on your schedule and physical needs.
Swimming: A Low-Impact, Full-Body Workout
Swimming offers a full-body workout with the added benefit of being gentle on your joints. It’s especially helpful after long flights or meetings when your body craves movement without added strain.
"Swimming is a great low-impact and joint-happy activity. Not only does swimming help engage almost all your body parts, but the water gives you buoyancy, so you’ll float through your exercise session without putting pressure on your joints." – Miki Martin, PT, MBA, COMT Director, LiFT Wellness Center
For those dealing with back pain – a common issue affecting one in four adults over a three-month period – swimming provides a safe and effective way to stay active. Plus, studies show that swimmers have about half the risk of death compared to those who are inactive.
Gym Workouts: Focused Strength and Muscle Building
Hotel gyms offer a convenient space for weight training, which is key for maintaining muscle strength and bone health during frequent travel. With adjustable resistance levels, you can tailor your workout to your fitness level, even on short trips. Weight training also helps combat the effects of prolonged sitting and physical strain from traveling.
Comparing Swimming and Weight Training
Here’s a quick look at how swimming and gym workouts stack up in different areas:
| Aspect | Swimming | Gym Workout |
|---|---|---|
| Calories Burned (160-lb person/hour) | 423 (moderate pace) to 715 (vigorous pace) | Varies by activity |
| Impact Level | Low-impact, joint-friendly | Can be high-impact |
| Muscle Engagement | Full-body activation | Focused on specific muscle groups |
"Swimming really is the perfect exercise, given how intense a workout it can offer while not putting too much strain on any one system. When all parts are working together, you’re bound to build better health." – Elaine K Howley
Whether you choose swimming for its joint-friendly, full-body benefits or weight training for targeted strength building, both options can help you stay fit and energized while traveling.
Quick Workouts for Busy Schedules
When you’re traveling for work, finding time to exercise can be tough. But with the right plan, you can squeeze in effective workouts, even on a tight schedule.
15-Minute Pool Workouts
MySwimPro (2022) suggests a quick and efficient dryland and swim circuit that you can complete in just 15 minutes:
- Quick Circuit (4–5 minutes per round)
Do 1–4 rounds, adding a lap swim between each exercise:- 10 deck push-outs
- 10 squats
- 10 mountain climbers (each leg)
- 10 burpees
If swimming laps isn’t an option, try aqua jogging instead. It’s gentle on your joints and helps combat the stiffness often caused by long flights.
If the pool isn’t your thing, the hotel gym might be your next best bet.
20-Minute Gym Sessions
A well-planned circuit workout can give you a full-body workout in just 20 minutes. Here’s a hotel gym routine to try:
| Time Block | Exercise Combo | Reps/Time |
|---|---|---|
| 0–5 min | Treadmill intervals | 1 min walk, 1 min sprint |
| 5–10 min | Dumbbell flyes + Push-ups | 8–10 reps + 10–15 reps |
| 10–15 min | Dumbbell lunges + Burpees | 20 each leg + 10 |
| 15–20 min | Lateral raises + Plank | 12–15 reps + 30 sec |
Try to move quickly between exercises to keep your heart rate up.
Make the Most of On-Site Amenities
If your hotel has fitness facilities, you’ve got even more options to stay active. For example, the outdoor pool and fitness center at Aloft Trophy Club Westlake make it easy to:
- Squeeze in a workout before early meetings
- Stay active during lunch breaks
- Decompress after a long day of work
Check the facility hours when you arrive and plan your workouts around your schedule.
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Stress Relief: Pool vs. Gym Effects
Choosing between a pool or gym can do more than just improve physical fitness – it can also help ease travel-related stress. After a long day of meetings or flights, both swimming and gym workouts offer distinct ways to unwind and support your overall well-being.
Swimming for Mental Calm
Swimming offers a soothing experience that helps ease stress from work or travel. Studies indicate that it can lower anxiety levels by up to 26%, making it a great choice for business travelers under pressure.
The buoyancy of water creates a weightless feeling, which promotes relaxation. Lori Sherlock, an exercise physiology professor and Ironman athlete, explains:
"Swimming is a physical activity that can be done across the age spectrum. Swimming transcends physical limitations so that even individuals who have neurologic, orthopedic, cardiovascular, respiratory or musculoskeletal disorders or diseases can all benefit."
Swimming not only reduces stress hormones like cortisol but also releases endorphins that boost your mood. It can enhance sleep quality – essential when adjusting to new time zones – and encourages a meditative state through controlled breathing.
Maria Parker-Harris shares her personal experience:
"It gives you the space to work through anything that’s been bothering you, the time to lighten your load so when you leave the pool, you feel physically stronger and emotionally lighter. It’s time just for me."
While swimming promotes mental calm, gym workouts add their own unique stress-relief benefits.
Gym Training for Mood Improvement
For many, hitting the gym is an effective way to manage stress. In fact, 62% of adults who exercise for stress relief report it as very or extremely helpful.
| Benefit | How It Helps |
|---|---|
| Hormone Balance | Lowers stress hormones like cortisol and adrenaline while increasing endorphins |
| Mental Focus | Shifts attention away from work, sparking creative thinking |
| Sleep Quality | Helps regulate sleep disrupted by travel |
| Self-Confidence | Boosts self-image and provides a sense of control |
To maximize these benefits, aim for 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week, along with strength training twice a week.
Ultimately, the best stress-relief option depends on your preferences and schedule. Some may gravitate toward the meditative calm of swimming, while others thrive on the physical intensity of gym workouts. Both are powerful tools to counteract the mental and physical challenges of frequent travel.
Making Exercise Work While Traveling
Combine Pool and Gym Workouts
Staying active during business trips takes some planning. Research shows only 40% of business travelers maintain their usual health routines. By alternating between pool and gym sessions, you can make the most of hotel amenities and keep your workouts interesting.
Try mixing it up with morning swims and evening gym sessions. This approach targets different muscle groups and helps avoid workout burnout. Even if the hotel pool isn’t ideal for laps, you can still get a solid workout by adjusting your routine.
Here are some quick and efficient ways to fit exercise into your travel schedule.
Business Travel Exercise Tips
Depending on the facilities available, these workout options can help you stay on track:
| Location | Workout Ideas | Time |
|---|---|---|
| Pool | Lap swimming, pool running, aqua circuits | 15–30 min |
| Gym | Strength training, cardio intervals | 20–30 min |
| Room | Resistance bands, bodyweight exercises | 10–15 min |
If the pool isn’t suited for laps, modify your routine to make the best use of the space.
"When you’re swimming in a hotel pool, it’s important to set your expectations. Know that your swimming experience will probably be different from your usual lap pool, and that’s ok. What’s important is that you’re getting your body moving. This is a chance to mix up your workout routine!"
3-Day Business Trip Workout Plan
Maximize your time on short trips with this simple 3-day plan:
Day 1: Evening Pool Session
- 20-minute pool circuit
- Focus on low-impact exercises to recover from travel
Day 2: Morning Gym + Evening Mini-Workout
- 30-minute strength training in the gym
- Quick resistance band session in your room that evening
- Walk between meetings to add extra movement
Day 3: Morning Pool or Gym
- Pick based on your schedule and energy levels
- Do a short workout before heading out
- Keep resistance bands handy as a backup option
Bring resistance bands and a jump rope. Check hotel amenities before booking and plan your workouts around your schedule. A little preparation can help you stay active without interfering with your professional responsibilities.
Conclusion: Pick What Works for You
At Aloft Trophy Club Westlake, you can choose the option that best fits your fitness goals, schedule, and physical needs.
The pool is ideal for:
- Gentle recovery after workouts
- Managing joint discomfort
- Relaxing, low-impact exercise
The gym, on the other hand, is perfect for:
- Building and maintaining muscle
- Following structured workout routines
- Quick, effective sessions
- Boosting your mood between daily tasks
"Getting in the pool after intense cardio or strength work in the gym offers the muscles an opportunity for recovery. I would use it as an opportunity for active recovery to warm down and relax my muscles through a low impact activity." – Jeremy Engman, Active at Petaluma Aquatics Director
For the best results, combine both: use the pool to help your body recover and the gym to target specific strength goals. Cooling down in the pool after a tough gym session can ease muscle soreness and speed up recovery.
FAQs
How can I balance swimming and gym workouts during a business trip to stay fit?
To make the most of your fitness routine during a business trip, combine swimming and gym workouts strategically. Start with an intense gym session to build strength and endurance, then use swimming as a low-impact way to cool down and relax your muscles. Swimming promotes recovery, reduces soreness, and improves flexibility, helping you stay energized for your busy schedule.
For a more dynamic approach, try alternating between bodyweight exercises in the gym and short laps in the pool. This combination boosts cardio, engages different muscle groups, and keeps your workouts efficient and engaging. With a little planning, you can prioritize your wellness without compromising your professional commitments.
What are some quick and effective workouts I can do in a hotel pool or gym during a busy business trip?
When you’re short on time during a business trip, both the hotel pool and gym can offer quick and effective workout options to keep you energized.
In the pool, consider swimming laps if space allows, or try aqua jogging for a low-impact cardio workout. You can also combine swimming with bodyweight exercises like push-ups, squats, or burpees on the pool deck for a dynamic circuit.
In the gym, a 15-minute high-intensity circuit can be very effective. Warm up briefly, then rotate through exercises like squats, lunges, push-ups, and rows using either your body weight or available equipment. Focus on maintaining good form and keep rest periods short to maximize your time.
These quick routines can help you stay active and focused, even on the busiest of schedules.
How can swimming and gym workouts help reduce stress and boost mental health during business travel?
Swimming and gym workouts are excellent ways to manage stress and improve mental well-being while on business trips. Swimming, for example, promotes relaxation through rhythmic movements and deep breathing, which can help clear your mind and lower stress levels. It also releases endorphins, your body’s natural mood boosters, leaving you feeling refreshed and calm.
Gym workouts are equally effective, offering a physical outlet to relieve stress and enhance your mood. Whether it’s cardio, strength training, or yoga, exercise helps reduce stress hormones and improve focus, making it easier to tackle the demands of a busy schedule. Incorporating these activities into your travel routine can help you stay balanced and energized, no matter how packed your itinerary is.