Jen is a weekly business traveler with a territory in the Midwest. She covers Indiana, Illinois, Wisconsin, Minnesota, and Iowa. Jen has a company car and finds herself constantly in a car driving from one state to another, one city to another in order to visit the next rep. This is her road life every quarter as she does the same rounds.

Then there’s Stan. He’s also a weekly business traveler. His territory is all of North America. He basically lives on a plane and his company car is rented from National Car Rental.

In fact, Stan has a bumper sticker that says, “My other car is a rental car.” This is his road life every quarter with a ton of variety.

Now, Jen and Stan don’t have a lot in common, except for one major thing: lack of movement and specifically sitting almost ALL of their travel days.

What they get at the end of the day is not energy, but a numb butt and lower back pain.

So, how can they possibly change anything with their environment lending to sitting? It is hard to get your blood flowing and your muscles moving during travel! This article’s advice is here for you to Increase your movement!

Movement leverages the ↑ M4X Formula:

Increase (think an up arrow)

M = Movement

4X = four ways

• Stand More
• Walk More
• Run More (think cardio – just getting your heart rate up)
• Lift More (think strength training with body weights, bands, and dumbbells)

All four are crucial for our energy on the road so we can feel our best and perform at a high level on the road.

So, how can they possibly change anything with their environment lending to sitting?

According to Tom Rath’s research in his book Eat Move Sleep, on average, we now spend more time sitting (9.3 hours) than sleeping on a given day.

CONSIDER A PERSON’S AVERAGE DAY

• Sit for breakfast
• Sit commuting to work (the national average, one-way daily commute is 25.5 minutes)
• Sit a majority of the workday at their desk or in a meeting (minus a bathroom break)
• Sit commuting back from work
• Sit at dinner
• Sit watching TV in the evening

When YOU’RE ON THE ROAD, YOUR STORY MAY LOOK LIKE THIS:

• Sit for the drive to the airport
• Sit at the gate waiting for a flight
• Sit on the plane the entire flight
• Sit in a rental car or rideshare to your first meeting
• Sit at lunch
• Sit for your afternoon meetings
• Sit at dinner with your laptop open, alone or eating with clients
• Sit on the couch or bed in your hotel room or nearby bar until bed

The point is we sit most of the time and far more than we even realize, which makes movement a rare event.

So, how do you compare?

Do you sit with the average or move more than the average, especially on the road?

So, here’s your CHALLENGE: CONSIDER BECOMING A STAND-UP GUY OR A STAND-UP GIRL!

How?

 

SIX WAYS TO TAKE A STAND AGAINST SITTING DURING TRAVEL

I obviously don’t know your location and your travel arrangements— if it’s short or long, by car or plane.

I do know it’s possible to take a stand against sitting if you’re willing to be creative and look for options to increase standing, the first of M4X.

As we discuss each of the six, I encourage you to think about how you can adapt them to your travel situation.

And remember, you’re fighting the norm and the path of least resistance: ARRIVE and SIT.

The cycle of once you arrive and sit MUST be broken to be a stand-up guy or stand-up girl on the road.

 

1. STAND AT THE AIRPORT GATE

I see people standing as an absolute last resort because they don’t want to sit in between someone at the gate or there are simply no seats available.

But…this is a perfect opportunity to stand before getting on the plane.

Why?

Because you’re going to be sitting for the next couple hours or far more, depending on the distance of your flight.

This is a massive change of behavior for frequent flyers. We’re so ingrained to see a seat and sit in it, especially when you get to your gate.

It’s a sense of relief. “Ah, I made it, and now I can relax until I need to board.”

I challenge you to gain some energy before you even get on your flight.

This small habit change will become a catalyst for the remaining ways to take a stand against sitting during travel.

 

2. STAND DURING THE FLIGHT

Do you ever notice that one guy who stands a lot during the flight? How annoying, right?

Yup, I’m that guy. I’ll stand during a flight.

I’m happy to make you feel awkward and uncomfortable. I want to increase my blood flow through my body to increase my energy, which is the whole point!

Now I can hear the pushback:

• The seatbelt light is almost always on.
• What if we hit turbulence while I’m standing?
• I don’t want to bother those around me.

Here are my responses:

• The seatbelt light is on often but more at selected times – pay attention and you’ll be surprised.
• You’ll know about the turbulence long before it forces you into the arms of another woman or man (unless that’s your master evil plan? Hmmm)
• And do you really care THAT much what someone thinks whom you will never see again? Seriously.

Here’s a PRO TIP:

I don’t rely on my memory to remind me to stand, especially if I’m in a time-block session (this strategy is part of energy habit 4: Perform under Block & Tackle).

But I do rely on an alert. I first started with a timer. I would set it for a certain amount of time, and when the alarm would go off, I would stand.

Currently, my Apple watch lets me know an hour to sitting without standing. I love the alert, especially if I’m locked into work, writing, reading, etc. I need that trigger to get me off my can and onto my feet.

 

3. STOP AT A REST AREA OR GAS STATION TO STAND

Some road warriors rarely, if ever, step foot in an airport or a plane. They’re literal road warriors, driving from place to place.

Other road warriors may fly to one central location and then drive around from that spot, often for hours.

If this is the case, leverage the potential stops to get some standing in and move!

This may take the form of a rest area off the interstate. It may be a fuel stop at a gas station or a bathroom break.

Take these times, whether planned or necessary, to take a stand. You’ll be surprised how much more movement you can get in when you look for these natural stops while driving.

 

4. STAND DURING MEETINGS

Oh, the joy of meetings on the road. They definitely cannot be avoided because chances are, that’s exactly why you’re on business travel in the first place!

Meetings are a perfect opportunity to finally take your stand, even just for a few minutes.

Here’s a slick way of pulling it off: I stand to stretch then just remain standing for a minute or two.

Often, nobody cares, and I stand for as long as I can get away with it.

Each meeting is different, so you need to feel that one out.

I’m now known as a stand-up guy, especially if I come back to the same location with the same people and they just know I’m “that guy.”

Simply embrace it. If you’re getting into the habit of standing during meetings, then the fifth way is a natural transition….

 

5. CREATE A STAND-UP DESK

Create a stand-up desk any time you can.

It’s possible on business travel, but it may take some creativity. When you’re on a mission to have a stand-up desk, you’ll make it work.

If I’m in a meeting, I’ll look around and find a way to move my laptop or even a notebook to accommodate standing and create a makeshift stand-up desk. It may be a ledge or bar-height table.

I don’t need a full desk set-up but something to make the best of to allow me to stand and get what I need of out of the meeting.

Lately, I just take my iPad Pro into a meeting which I can even just hold if needed or only requires a small amount of space.

If you want to make this work, you’ll make this work.

Here’s a PRO TIP:

I often stay and even stop at a Courtyard Marriott or Embassy Suites just to work for an hour or so between meetings, etc. Starbucks is another option if you don’t mind the transient environment, which can be highly stimulating.

 

6. WAITING FOR A RIDE

This one is often forgotten or quickly dismissed.

Even if it’s short, another way to increase standing time is to not sit while you’re waiting for the rental car bus or Ride Share on one of those very convenient (and very uncomfortable) benches.

Take a stand! You’ve been on a flight, so stretch your legs and get some blood flowing to regain some energy.

If you’re on the rental car bus, stand there as well. You’ll be the gentleman giving up your seat for a lady. See how standing can make you a hero as well? All the perks!

If I’m really honest, I don’t want to be the person seated at the back of the bus having to wait for EVERYONE to get his or her bag off the bus. I like to keep my carry-on and computer bag assembled, to get a few more minutes of stand time on, and be the first off the bus.

And for Ride Share, I don’t know about you, but it seems like the “arrival time” is just a teaser. So, just know you’re going to get some extra freestanding points.

Did I say six simple ways? Well, since I’m actually standing right now and want to be even more of a stand-up guy, here’s a…

Bonus Move – STRETCH WHILE YOU STAND

You’re up, man, so why not stretch out that tight and inflexible body?

I’m serious. Most road warriors are VERY inflexible (in more ways than one), and stretching will allow your body some much-needed flexibility.

Stretch the following:

• Back
• Neck
• Quads
• Calves

The road gives a ton of opportunities to get your STRETCH ON at no additional charge.

And all six of the ways just discussed can integrate this bonus move of Stretch While You Stand.

If you’ve not stretched in a while, your body will remind you just how important it is to become more flexible.

The overall point of standing more is learning to make it a priority and looking for opportunities to add more standing within a business travel day.

If you truly make a concerted effort on the six suggested ways, you’ll be amazed at the difference you’ll feel in your body and in your energy.

 

BABY STEP TO STAND MORE

I realize the road fights you on this one, with a comfortable chair and the pressure to sit since “everyone else is.” This can be a tough play- but not impossible.

So, choose one of the ways to stand more that will be the easiest for you to integrate it into your day on the road.

Does it need to be one you’ll remember the easiest?

Or one that is the least obvious?

For me, it was standing at the gate at the airport. Once I started this standing location, I found myself more conscious of other standing opportunities within my day. So, become a stand-up guy or stand-up girl!

Start moving today with some of these tips for traveling businessmen and businesswomen like you!

I love the honesty of Ted. He told me he just hates walking. He’d rather just sit every chance he gets. He knows he needs to walk more, but the thought of it wears him out. Ted, I’ll give you points for the brutal truth, but c’mon man. Oliver is also overweight and gets winded with a brisk walk, not to mention stairs.

Sadly, there are too many Teds out there minus the honesty. As we’ve already discussed, the road favors the Ted types by giving you more than enough opportunities to sit for the majority of the day. But the area that suffers the most for Ted and his merry, walk-avoiding men, is their energy.

Increase M4X started with Stand More. Once we begin to increase our energy by standing more, it naturally leads to the second M4X, which is Walk More.

This means you need to up the walk big time. Admit it, you savvy business traveler, you avoid walking. Feel better getting that out? Need some proof?

• How often have you done one or more of the following?
• Driven around the parking lot to park closer to save time
• Taken the escalator or elevator to go up one floor
• Had someone pick you up at the front door instead of walking to the car
• Driven a short distance so you could go and work out
• Chosen the sitting bike in the hotel fitness center so you could sit and not have to walk on the treadmill

The reality is, there are plenty of opportunities to walk during a day on the road. You just need to look for them, and then simply take a walk.

HERE ARE SEVEN WAYS TO WALK MORE DURING TRAVEL

 

1. WALK AROUND THE AIRPORT

I know sitting is most business traveler’s reward for the long walk to the gate before you board, but I want you to stand every chance you get.

Often, you arrive at the gate with more than enough time. So, what should you do? The easiest thing to do is to simply sit down and check email. Granted, you may need to do that, but do you need to do it the whole time? Could you potentially do that during your flight?

My challenge is to walk around the airport with the sole purpose of movement. I know, crazy, right? But remember, you’re going to be sitting the majority of the time the next couple hours or more. So, maximize this time by getting your walk on and walking for movement (and of course some people-watching and site-seeing). You could walk to the airport bookstore. You could also listen to a podcast or audiobook and double up the energy habits on your airport stroll.

Earn that seat when it’s time to sit down on your flight, but be ready to do the next way to walk more during travel…

 

2. WALK AROUND ON THE FLIGHT

You’re not bound by your seatbelt the entire flight. There are times, actually, more than half your flight, when you’re “free to move about the cabin” but almost nobody does. Why? Because as we discussed earlier, most people just default to sitting. It’s the path of least resistance.

But is it best for your energy?

During every flight, I walk from the front to the back at least twice. Yep, I’m that guy. If I’m sitting in the front, I use the bathroom in the back of the plane.

Why?

Movement.

I honestly don’t care what people think if I stand and walk. I’ll never see them again and don’t mind someone thinking I’m weird. It’s usually what I call the “jealous judge” because I’m in better shape. Booyah.

But seriously, in order to M4X, you must look for creative ways to add walking into your travel day, and the plane is the perfect place.

One other benefit is once I do my walk and sit back down, my mind is so much clearer because I’ve moved the body and rested the mind, which you’ll learn later is the exact definition of a quality break. I want to be clearer in my mind to do my best work.

 

3. TAKE THE STAIRS, NOT THE ESCALATOR OR ELEVATORS

Escalators and elevators are everywhere from the airport to office buildings. We head directly to them like in a trance; it’s as though we have no control and we are overpowered by their pull.

What if you resisted? What if you woke up from the trance when you saw them and chose to take the stairs?

They look daunting, but you can do it. Why? Because this is a chance to walk more and get your heart rate up for just a few seconds. Plus, you get to show-up all those lazy travelers or business professionals taking the easy way out.

It’s a chance to think and see an escalator or elevator as a mental trigger to immediately look for the stairs. It’s amazing just how many additional steps you can get in by continually moving.

PRO TIP:

Often, an escalator may be your only option. If this is the case, do something incredibly rare and ingenious. Are you ready for it? Walk up the escalator. I know, right? Brilliant!

 

4. CHOOSE A HIGHER FLOOR AT YOUR HOTEL

When you check in to your hotel, you’re not completely at the mercy of the location they give you. Often, I’ll request a higher floor and a quieter location.

If you’re just starting out and trying to add more walking to your travel day, I suggest requesting the second floor. It’s a quick win because it’s only one flight of stairs to go to your room instead of multiple floors.

So, when you check-in and head to your room, this is the time you can take the elevator to get your luggage to your room. From that point on, take the stairs both up and down. When you check out, it’s no big deal to take the elevator, but what you’ve done is increased your walking every time you go to and from your room.

Think about it. If you’re in a hotel 2 or 3 nights and you’re in and out of your room to go to breakfast, to go back to your room after your day, to work out in the fitness center, to head to dinner, etc., then you’ve added bonus movement simply by adding one floor and taking the stairs.

PRO TIP:

Once you get into the habit of taking the stairs to the second floor, begin to add a floor. The ultimate goal to be an elite road warrior is to stay at the highest floor you’re allowed and take the stairs every single time. This simple change has added SO much walking on my travel day; you’ll literally feel the difference in your legs and in your energy (which is the most important thing!).

 

5. PARK AT THE BACK OF THE LOT

Like I mentioned at the beginning of this chapter, we’ll often drive and drive around a parking lot to find just that little bit of a closer parking spot. Nicely done, Ace. Way to clock some more sitting time.

What if you naturally parked in the back of the lot or at least a little further away to get more walking in?

Often, I’ll choose to park in the back under a shade tree to keep my car a little cooler and to enjoy the walk to and from my location because I want to M4X by walking. It’s a simple choice.

If you’re new to this CRAZY IDEA, park a short distance away, see how it works, and slowly begin parking farther away.

 

6. TAKE YOUR CALLS ON A WALK

This one seems almost too obvious. With EVERY call, you don’t necessarily need to be at a desk, sitting down, or viewing a screen. You could take the call on a walk.

I started doing this when I had to join a weekly team call. I could put myself on mute when it wasn’t my part and take the show on the road. The calls lasted anywhere from 30-60 minutes, and I could log a good 1-2 miles during the call. Did you catch that? I logged 1-2 miles while listening in on a call!

I’ve also chosen to put the video or GoToMeeting screen on my phone so when I need to view it, I can see it. I stop, see what I need, and talk when I need, then I go back to my walking.

It’s awesome! I’m getting paid to M4X by walking more – a beautiful thing, my fellow road warriors.

I realize this can’t work every single time, but you’ll be surprised just how many times it can work if you’re willing to try it and make it work.

 

7. TAKE A WALKING BREAK

Often, there are times to take a break from work. This is a perfect time to walk more and go for a walk. A walk, especially outside, will open up your mind and allow it to have a rest, and then it will allow your body to move with the walking. Even a 5- to 10-minute break will give you a huge energy boost for another round of whatever work you need to do.

One of the best times for a walk is in the mid-afternoon. Depending on what you have for lunch (we’ll discuss food in Energy Habit Two) and how much sleep you got the night before (we’ll discuss rest in Energy Habit Three), the afternoon is often a challenge on the energy and productivity (Energy Habit Four).

So, getting some movement, fresh air, and resting the mind will go a long way with a long day.

 

BABY STEP TO WALK MORE

Whether we fly to our destination or not, the one common denominator is the hotel. We all stay in a hotel overnight. So, this baby step actually requires walking (imagine that with a step?).

So here, the baby step challenge for walk more is to only use the elevator when you check in and check out. Any other time, take the stairs. Start with requesting a room on the second floor (then work your way up later) but get in the habit of walking more at the hotel.

 

THREE-POINTERS

1. The reality is there are plenty of opportunities to walk during a day on the road. You just need to look for them, and then simply take a walk.
2. Take the stairs and avoid the elevator and/or escalator (and if you take the escalator, walk UP the escalator!).
3. Take your breaks and phone calls on a walk every chance you get to clear your mind and to move your body.