How to Stay Fit and Healthy While Traveling for Work


usiness trips are back and they usually come with a tough schedule. Your days are filled hour to hour with client meetings, conferences, and the day always ends with some sort of client/team dinner obligation that include lots of drinks.

Despite this heavy schedule, you have the best intentions and pack your workout shoes and clothes. You’re set on waking up early to go on that morning run before your first meeting. It hasn't happened yet, but the intention is there, right? Well, maybe it’s time to try something different so you can stay fit and healthy while you’re away. Here are a few practical tips you can do on your next trip.

Working Out

If your trip is only a few short days, the best thing to do is maintain your regiment at home and have your rest days fall on your travel days. That way, it’s as though nothing is really off while you’re away.

For longer trips, this won’t be the case so here are some things you can keep in mind.

Throw any well-intended fitness goals out the window. Business travel is not the time to work on getting your first pull-up or starting a Smolov cycle. Your goal should be only to get some movement so your endorphins (happy hormones) can fire and help you stay energetic throughout the day.

Eliminating barriers is another key to staying active while you travel. For instance, there can be an array of excuses that magically appear when you have to walk from your hotel room to the hotel fitness center. And each hotel will have different protocols, so the fitness center may not even be open. So, opt to work out in your room instead. Keep the workouts simple. The more you overthink what you’re planning to do, the more you’re eating away at your workout time. Start with a simple format like 3 Rounds 50 sit-ups + 50 squats + 50 lunges. Another option is to subscribe to a workout program that provides minimal to no equipment workouts. Gymparty offers free daily workouts that are constantly varied so it takes the planning out completely. The program is vetted and extremely well-thought out to make it easy for someone to just pick it up and go.

Morning workouts are going to be your best bet. Get it out of the way and you don’t have to worry about putting it off. Yes, sometimes those precious extra minutes of sleep are needed! In that case, you should have a night-before prep routine. Have your clothes ironed and ready, pack your bag ahead of time, and do anything else you can to get a head start on. That way, you can press snooze at least once and still get a quick workout in.

Eating Out

The same tip applies with food if you’re on a short trip. If you’ve stuck with your healthy habits leading up to the trip, being a bit more relaxed for a couple of days won’t wreak havoc on your overall health.

When you’re traveling, you’re unlikely in a position to meal prep. Oftentimes you’re at the helm of catering where you can’t control the ingredients. In these instances, you’re just going to have to control what you can. Load up on as many veggies as possible and try to keep your plates balanced. For example, instead of having the bread roll AND the potatoes, pick one of those instead. Add in some protein and fat alongside your veggie-heavy plate and you’re set up for success!

If you’re going to indulge, make it worth it. You better have pizza if it’s your first time in Chicago! Or you try that popular hawker stand if you're in Singapore. Life is so much more than just watching what you eat all of the time, so allow yourself to indulgence - that is actually a tip for life, not just for travel. 😊

Lastly, the best thing you can do is drink tons of water! Especially when partaking in alcohol. The more hydrated you are, the more efficiently your body will work for you. Aim for 12 ounces every hour and increase the amount if you’ve worked out or if you’ve had caffeine.

Staying fit and healthy while traveling is easier to read about than to actually do. But if you commit to at least one of these small practices, you’re headed in the right direction! Give it a try next time you’re away and see if you feel a difference!

Here's a FREE PDF of 15 bodyweight, no-equipment needed workouts you can do not only while traveling, but also perfect for at-home!

Want a free new workout sent to your email every day? That's right, we send free daily workouts via email EVERY SINGLE DAY!! Sign up here 🥳

Download our free app to get everything on your phone!

Follow Us on Social Networks!

Latest posts straight to your inbox!

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
No spam. Unsubscribe anytime.