How to Travel for Work and Stay Fit and Healthy

Business trips usually come with a tough schedule filled hour to hour with client meetings, all-day conferences, followed by lots of drinking (especially if you’re in sales)! 

Despite this heavy schedule, you have the best intentions and pack your workout shoes and clothes anyway. You’re positive you’ll be able to wake up early and go on that morning run, even though it hasn’t happened on any of your trips yet. Well, maybe it’s time to try something different so that 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 your at-home fitness goals out the window. Business travel is not the time to work on getting your first pull-up or starting a Smolov cycle. The goal is to move and get some endorphins going so 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. 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. Outside the Box is a great one because it provides warm-ups, a variation of functional movements that keep things fun, and each workout is 30 minutes from start to finish.

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 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 stayed on your nutrition plan 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! Life is more than just about watching what you eat, so allow some indulgences here and there - 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 are a few hotel workouts you can use. There’s a mix of ones you can do in your room and in the hotel gym.


Janet Navarrette