In most cases, people believe that exercise means torturing themselves in a gym for several hours at a time. It is therefore understandable that with different time zones, flight delays, jet lag, and meetings, the last thing you want to think about is working out.
It may be tempting to simply not factor fitness into your business travel schedule at all. However, staying physically active will boost your energy levels and make you far more productive. It gives you the stamina and focus vital to getting through a busy day, helping you concentrate fully on business meetings and other work-related activities.
Not exercising at all, even for just a few days, can have a negative impact on your body and your performance. Long flights and poor sleep in unfamiliar beds also affect energy and concentration levels. Being physically active while you travel has been shown to increase alertness and reaction speed significantly.
Several studies have proven that exercise is far more effective than stimulants, and a far healthier long-term option. Coffee and energy drinks cause energy crashes because they are short-term and unsustainable. Exercise is your trusted option, wherever you are. If you have an online coaching programme in place, your trainer can adjust your plan around your travel schedule to keep you consistent.
Six Ways to Stay Fit While Travelling for Work
1. Pack a Day Early
One of the most stressful parts of a business trip is packing at the last minute. Pack a day or so before you leave. This gives you peace of mind, and it also creates time to squeeze in a workout before you go. Working out before your journey is a great way to clear your mind and body. Alternatively, plan your week in advance so your travel day becomes a scheduled rest day.
2. Get Organised
Stress is notorious for causing poor eating habits, and it triggers the release of cortisol, which makes your body more susceptible to storing body fat. Dehydration also adversely affects energy levels and can cause digestive problems and headaches. Have plenty of fluids and healthy snacks, such as nuts, ready for the journey. The airport process will also be smoother if your bags and documents are organised beforehand.
3. Book Hotels with Gyms
If you book a hotel with a gym or a fitness centre nearby, rolling out of bed and completing a workout becomes significantly easier. Working out in the morning during business trips pumps more oxygen into the brain, improving concentration, memory, sleep patterns, and energy throughout the day. Also look for a park or green space nearby where you can run and get fresh air.
4. Schedule Your Workouts
During business trips, everything from meetings to late-night events can compete for your time. Plan your workout times in advance and put them in your diary, exactly as you would a meeting or a client call. If it is on your calendar, it will happen.
5. Include Exercise in Your Daily Tasks
Getting some exercise is always better than none, especially on days when a formal workout is impossible. Take the stairs instead of the lift. Walk or run to nearby places on your schedule. These small choices add up over the course of a trip.
6. Use Bodyweight Exercises
Bodyweight exercises can be done anywhere, from your hotel room to a park, with no equipment required. Popular choices include press-ups, squats, lunges, and burpees. A classic go-to is 50 to 100 burpees, which can be done quickly and is highly effective for burning calories while building strength.
If you have space in your luggage, pack a jump rope or resistance bands to add variety and intensity to bodyweight sessions. These are lightweight and take up minimal space.
For a structured programme that accounts for your travel schedule, online fitness coaching from Andrew Meyer is built around exactly this kind of real-world flexibility.
