Travel and Exercise

1. Travel and Exercise

2. Plan Your Exercise Itinerary As you’re making flight and hotel arrangements, remember to call the hotel and ask about exercise accommodations: • Is there a fitness center? If so, what equipment does it offer (pool, cardiovascular equipment, weight machines)? • Does your room have a DVD player? If yes, you can bring your exercise programs from home and exercise in the room. • Does the surrounding area offer walking trails or safe parks? • Ask Chevron colleagues • Is there an onsite Chevron Fitness Center? • Are there any lunch hour walking groups in the department? • Where do they prefer to exercise?

3. Pack For Action Packing for exercise doesn’t mean you have to bring the entire gym with you. Here are some items that are easy to pack and easy to use: • Exercise footwear • Exercise clothes • Exercise DVD • Jump rope • Stretch band • Exercise manual • Swimsuit • Personal music player

4. Exercise En Route A long trip can cause stiffness and restlessness. Whether going by plane, automobile or boat here are some travel exercise tips: • Move from time to time • Try and walk the length of the plane or boat at least once an hour . • If in a car, pull over to a safe area, get out and stretch. • Walk the airport or station while waiting to board. • Stretch using plane-based exercises – can be adapted for a car or boat (http://www.united.com/page/article/0,6867,3114,00.html) • 10K-A-Day Program provides a free pedometer to track your daily activity. (http://chevron.10kaday.com/)

5. Start Slowly • Consult your medical provider first if: • You have any pre-existing medical conditions • You are 40 years or older • Stay hydrated – drink plenty of water before, during and after exercise. • Listen to your body and stop exercise immediately if you feel any discomfort. Consult your medical provider before resuming your exercise routine. • Warm up before beginning vigorous exercise. Light jogging or marching in place with arms pumping will increase circulation and get your joints and muscles ready. • Strength training and cardiovascular endurance come next. It is not important which you do first. • Stretch at the end of your workout.

6. Exercise When You Arrive Travel usually means a busy schedule, so be sure to schedule exercise time, too. Begin your exercise routine as soon as you arrive and be realistic. Your workout will be different, but staying active is what counts. Explore the hotel facilities to see their offerings. Visit the onsite Chevron Fitness Center, if available. Pick up a group exercise calendar. • If it’s safe, walk or jog around the hotel propertyor at a local park during daylight hours. • Always carry identification with you, including an emergency contact. • In your room, do jumping jacks, march in place or follow an exercise DVD you’ve brought from home.

7. Exercise Tip - Cardiovascular • Jumping rope is an excellent way to improve cardiovascular endurance. • Wear comfortable, appropriate athletic shoes. • Give yourself plenty of room – first move any items that you could bump into or trip over. • If you are new to jumping rope or haven’t done it in a long time, try alternating intervals of 1 minute of jumping rope with 1 minute of tubing resistance exercise. Interval training is efficient and allows active recovery from the vigorous cardiovascular workout of jumping rope.

8. Exercise Tip – Strength Training Strength Training in Small Spaces You can still complement your aerobic workout with some strength training in your own room. • A stretch band can provide beneficial resistance. • Your own body weight is a convenient and portable piece of weight equipment to use, as in push-ups. For more in-room exercises, contact cardio@chevron.com.

9. Cool Down and Stretch Safely Cool Down: Avoid stopping exercise suddenly. Walk around or step slowly in place until your breathing returns to normal. Safe Stretching: Stretching should never cause pain. If any pain occurs, stop the stretch. Stretching should always be gentle and gradual. • Hold each stretch for 15-30 seconds to give the muscles time to relax. • Take a deep breath before the stretch and exhale as you relax into the stretch. • Breathe deeply and slowly. Avoid holding your breath. • Avoid bouncing– just go to the point of mild tension and hold. • Perform each stretch 2-3 times for maximum benefit.

10. Health Resources • Chevron’s Health and Medical Services: Email: medical@chevron.com • Corporate Health and Medical Services contacts: http://hr.chevron.com/aboutHR/groups/medical.asp • International SOS — 24-hour worldwide medical assistance and emergency evacuation services for Chevron business travelers: www.internationalsos.com (Chevron’s member account = 1CMA1055) • Personal Health Manager by WebMD — online, personalized health information that includes your health profile, a library of health information, and Health Record, a simple way to track your personal health information: www.webmdhealth.com/chevron/ • Chevron Travel Safety website - provides a wide range of information, including a travel checklist and other information related to security, logistics, and travel health: http://ciep.chevron.com/cts&s/

11. Get Started or Learn More • Internet: hr2.chevron.com/cardio • E-mail: cardio@chevron.com • Phone: • 925-842-8346 • CTN: 842-8346