Contributed by: Lisa Parent, Cowan Client Services Specialist

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Start where you are. Use what you have. Do what you can.

Being a mining engineer, or driller, or even a financial accountant for mining companies your career can lead you to all corners of the world in various types of living arrangements. Mine sites for example are typically found in remote corners of the planet, shipping staff on and off site on weekly rotations (10/3 rotation for example). Accommodations vary and time off could be few and far between. To keep your stamina up, stay healthy and dodge the common cold it is important to stay fit.  Many international mining companies are well equipped with a gym onsite,  but if not don’t let that be your excuse to be lethargic!

It’s easy to stay fit once you build momentum. Even when you are a professional expat globetrotting and living an adventurous life, your health can and should always be a priority.  All you need is 20 minutes a day, a few basic moves and enough space to stretch out your limbs.

Expats keeping fit

If you don’t have a workout plan designed by a professional trainer then take the time to go online and piece one together. Nothing complicated, and nothing that puts excessive stress on your joints, knees, or heart. Search for videos on Youtube that take you step by step through form, posture and breathing. It is of utmost importance that you have good form when working out to prevent injury. A good pair of running shoes is also a wise investment to minimize impact. Start slow and build up intensity gradually every 3 weeks.  Change in strength and stamina happen quickly so be prepared to keep pushing yourself and your body for better results as you go.

Why is a regular exercise routine important for expats?

  1. Combats health conditions & disease including cancer, diabetes, heart disease, high blood pressure and strokes
  2. Improves mood
  3. Promotes better sleep & digestion
  4. Decreases stress
  5. Relieves depression and anxiety
  6. Increases energy
  7. Strengthens immune system

A good workout has both cardio and muscle strength training.  Some people like to do all their cardio first and end with muscle strengthening. Blending the two with circuit training is one of the most efficient ways to burn more calories and really push your fitness level to see results more rapidly.

Important= don’t forget to hydrate throughout the workout and after to allow your body to recover as quickly as possible. It is also recommended you eat within 30 minutes of the end of your workout, a diet of protein & complex carbs (preferably fruit or vegetable) is the suggested combination. Be sure to stretch after every workout to prevent future injury and improve flexibility. Just remember to keep switching it up and have fun!

Fitness is not a destination; it’s a way of life, even when your on the road!

For more global job opportunities visit Cowan International today

Disclaimer: Lisa is not an accredited fitness trainer. She is passionate about staying fit and has been training for years with wonderful trainers that have taught her a lot about fitness. Please consult a physician prior to engaging in rigorous exercise.