Conferences are a great opportunity to learn from leading industry experts, gain updates on the latest advancements in your field, and network with fellow professionals.
However, tight schedules and limited food options make it hard to remain fit and healthy during conferences. It is common for attendees to forego their diets, forget their workouts, and get little sleep to attend as many sessions as possible. Fortunately, alternative ways exist to thrive at a conference without compromising physical and mental health.
Learn how to stay fit while attending a conference in just a few simple steps! So, let’s dive in.
1. Jumpstart your Day with a Workout.
There is no better way to start your day than with an invigorating 15 – 20-minute workout at the hotel gym or in your hotel room. Exercise works wonders not only on your physical health but also on your productivity, so take this step before you receive any calls or answer your work e-mails.
To make things easier, plan time for your workouts and schedule them at around the same time each day. You could also prepare your workout clothes in advance to remove any obstacles in the “early” morning.
A combination of cardio-type exercises and body-weight exercises is appropriate for a typical morning routine. Crunches, pushups, yoga, squats, and lunges are some exercises that you can do in your room without needing any special equipment.
The endorphins from your workout will leave you feeling refreshed and energized for the conference. Exercise counters the effects of jetlag, clears your mind, and boosts your brain power to prepare you for the mentally stimulating event up ahead.
2. Explore the City as you go for a Run.
An early morning jog or a late afternoon run can be the perfect way to get to know the city while staying on top of your fitness goals. Next month, the Experts Live Europe conference will take place in Prague. So let’s take this as an example.
If you are staying near the Prague Congress Center, where the event takes place, here are some you might want to check out:
Folimanka Park
Along the banks of the Vltava River
Vyšehrad Park
The hill leading to the Prague Castle
How to find such running routes if you are new in a city? Use the Strava GPS cycling and running app or the MapMyRun fitness tracking app. MapMyRun, from Under Armour, is easy and free to use:
The community-driven content provides many exciting and safe options for the best running spots around the city. Alternatively, you can also explore the RunGo app.
If running is not your thing, why not rent a bike or book a bike tour? Grab the chance to meet with people from the conference and explore the area while staying fit and healthy.
3. Walk whenever you can.
Bring a pair of comfortable shoes on your conference trip, and do not be afraid to use them! Try to exercise your legs by walking frequently and using stairs instead of elevators. Invite other attendees on a nature walk, morning hike, or any other physical activity with you to build connections.
Walking during breaks at a conference not only keeps you physically active but also mentally sharp. It is a well-documented fact that regular movement, even if it is just a short walk, can significantly boost cognition and concentration.
By engaging in a brisk walk, you increase blood flow to the brain, enhancing alertness and even improving mood. Moreover, stepping away from the conference allows you to process information, leading to better retention and understanding of the presented material.
And this extra effort will burn off any excess calories you might gain during the conference. Do not hesitate to use pedometers, fitness apps, and health trackers to help you stand up frequently and walk your 10,000 steps.
4. Stick to Healthy Foods and Stay Hydrated.
It is easy to lose track of your diet amidst all the airplane food, hotel buffets, and sugary snacks you are exposed to when traveling for a conference. Eating healthy on the go can be a challenge, but there are steps you can take so that your food meets your daily nutritional requirements.
Consider skipping the dessert table and bringing your own stash of healthy snacks to the event. Protein bars, yogurt, fruit, and nuts are some of the treats you can munch on to keep hunger at bay while boosting your mood, energy, and concentration for the busy days ahead.
Steer clear of high-carb meals that can make you feel sluggish, and do not forget to take your multivitamins daily. Drink water throughout the day, and try swapping out soda and coffee for tea and fruit juices. Go easy on alcoholic drinks, as they can impair your focus and memory.
5. Don’t skip sleep for Nights Out.
Sleep is often the first thing that most attendees sacrifice to keep up with the hustle and bustle of conferences. Although it seems fun, resist the urge to jampack your schedule with non-stop panels, booths, city tours, dinners, networking, and nightlife.
Overloading your itinerary will cause you to burn out before the conference is over. Learn to pace yourself and only pick out the activities that bring you the most value and fulfillment. Most importantly, prioritize getting eight hours of rest over attending an all-night party.
In addition to keeping your immune system strong, good quality sleep prevents you from feeling like a zombie and ensures that you will have sufficient energy to make the most out of the conference. It will also help your body adjust to the new time zone and overcome jetlag quickly.
6. Stretch or Move Around During Breaks
It is tempting to lean back and relax after every exciting event or panel discussion during the conference, right? Unfortunately, sitting on a stiff chair for hours can take a toll on your posture and make you feel sleepy. So, find time in between sessions to get your blood pumping!
Stretch for a minute, touch your toes, or find outdoor spaces to do a few jumping jacks. You can also get up to grab a healthy snack, go to the bathroom, or chat with your colleagues – anything to get your body moving after staying still for an extended period.
Some conference events involve active icebreakers where attendees get to stand up and mingle for a few moments. Participating in these simple but beneficial activities can go a long way in keeping your figure fit, your energy levels high, and your mind focused throughout the day.
7. Find your Hotel Gym and use it
Remember, the hotel gym is your friend. Do not neglect your workouts, as they are crucial for staying in tip-top shape both mentally and physically during the conference. You might even run into fellow attendees or conference speakers at the gym, making networking much easier.
When choosing a hotel, aim for one with proper gym facilities, including cardio machines, workout stations, and the equipment necessary for your workouts. You can also opt for a hotel with a pool if you prefer swimming laps or one that offers regular fitness classes for guests.
To easily find and book a hotel that suits your fitness needs, check out HotelGyms.com. This platform is your one-stop solution for finding the best hotel with a gym where you can enjoy a great workout experience while traveling.
All you have to do is select your travel destination and allow the platform’s GymFactor to do the work for you. This state-of-the-art gym advisor will rank the top hotels with excellent gym facilities, allowing you to compare and choose the best fitness environment effortlessly.
Wrapping Up
Staying fit while attending a conference is not easy, but it is definitely achievable as long as you maintain a consistent workout routine and get sufficient sleep, hydration, and nutrition.
Visit HotelGyms.com to find the perfect place to stay and maximize your workouts while on the go!
To all the attendees of the upcoming Experts Live Europe event for 2023, we hope you have gained some valuable tips and tricks from this health and fitness guide. See you at the Prague Congress Center in September!