6個常年出差健康貼士（雙語）

　　摘要：長途航班，時差，難喝的咖啡，馬拉松式的會議......夠了，出差真的消耗很大的體力。更不用說"到場"和代表公司參與新的發展方向，人際交往和管理層會議的外部壓力了。到底該怎么辦呢?下面有一些小提示，幫助你緩解出差的壓力。

　　Long flights. Jet lag. Bad coffee. Marathon meetings. Business travel can take a toll on your body. Not to mention the added stress of "being on" and representing your company at new business pitches, networking events and board meetings. How you deal with such kind of headaches? Here are a few tips for you.

　　長途航班，時差，難喝的咖啡，馬拉松式的會議......夠了，出差真的消耗很大的體力。更不用說"到場"和代表公司參與新的發展方向，人際交往和管理層會議的外部壓力了。到底該怎么辦呢?下面有一些小提示，幫助你緩解出差的壓力。

　　Start in the airplane.

　　從機場開始。

　　Move your ankles up and down, heel to toe, and in circles (both directions)

　　上下轉動腳踝，從腳跟到腳趾，分別往順時針和逆時針方向轉動

　　Squeeze your buttocks and then release

　　擠壓臀部再放松

　　March in place by bringing you knees to chest

　　把膝蓋抬至胸部高度向前走

　　Push your shoulders back into the seat

　　把肩膀壓在椅子的靠背上

　　推薦：機場車站安檢麻煩?四個方法快速過

　　Fit in exercises in the comfort of your hotel room.

　　在舒適的酒店房間做運動。

　　Stand-up straight, eyes forward and balance on one leg to the count of 10, then balance on the other leg to the count of 10

　　身體站直，目光向前，以單腳站在地上保持平衡，數到10，再換另外一條腿

　　Feet slightly apart, reach and look up towards the ceiling with your arms and eyes. Feel the stretch and take in a deep breath as you reach up

　　腳微微分開，伸展，雙手和視線往上，看向天花板。在伸展的時候感覺到延伸的感覺并深呼吸。

　　Starting with feet flat on the floor, go up and down on your toes 5 - 10 times

　　雙腳平踩在地板上，腳趾墊高5-10次。

　　Do a series of 5 - 10 squats. Squat as far as you can comfortably go and then straighten back up

　　一次做5-10次蹲坐。盡可能在感覺舒適的情況下蹲坐，然后在恢復。

　　Just breathe.

　　呼吸。

　　Breathing techniques before an important presentation will help the voice sound confident and boost your energy level. Assume a comfortable position, either sitting or standing, and place your fingers lightly on the lower portion of your breast bone, just above your stomach. Then breathe in through your nose. . Count to 3 while you breathe in and to 6 when you breathe out. This will help you concentrate on the breathing and not on your nerves.

　　在做展示前深呼吸有助增強聲音的自信和促進能力提升。選擇一個舒服的姿勢，要么坐著，要么站直，然后把手指輕輕放在胸骨下方，胃部以上。然后用鼻子呼吸。吸氣的時候數到6再呼氣。這樣就可以把注意力集中在呼吸而不是緊張的情緒上。

　　Resist the urge to catch up on emails during quick breaks.

　　不要急于在空閑時間查閱郵件。

　　Business travel is time away from the desk and your emails. Let others know that you have limited access to your emails by setting up an automatic "out of office" email response. Schedule a time to check emails either before you arrive at the meeting or at the end of your day. During a meeting, focus your efforts on engaging in conversation and exchanging knowledge.

　　商務旅行就是讓你遠離辦公桌和郵件的好時機。讓他們意識你沒空查閱電子郵件，設定"不在工作中"的自動回復吧。安排一個檢查郵件的固定時間，要么會議前要么活動結束后。在會議中，要把注意力集中在與別人的交流和交換信息的過程中。

　　Say no to the fifth cup of coffee.

　　不要喝太多咖啡。

　　Try this instead. When your colleague says, "let's grab a coffee" suggest a walk instead. Walking is a wonderful way of getting exercise and removes you from distractions, not to mention drinking coffee sends you to the rest room more often. Conversations flow more freely and business gets accomplished.

　　不妨試試這個。當你的同事說，"喝杯咖啡吧!"，此時不如提議出去走走。散步是個很不錯的鍛煉方式，并且可以使你免于打擾，不會讓你常常流連于休息室喝咖啡。人際交流就會更自由順暢，事情也會更加成功。

　　Time zone changes.

　　倒時差

　　When traveling across time zones, assume a routine that matches, as closely as possible, to the one back home. Try to get the same amount of sleep, at the same time. Hotel rooms can be dry, so stay hydrated and avoid the restaurant size portions and fast food.

　　跨時區旅行時，假設合適的時間段，盡可能貼近回家的時間。盡量睡眠一定的時間。酒店的房間可能會很干燥，所以要保濕并減少進食酒店里量大的食物和快餐。