How to Stay Fit while Travelling for Work

Stay Fit while Travelling
Written by Micah Phillips

Entrepreneurs constantly feel they should spend every minute to establish their business, almost always at the expense of their own health. But usually, these experiences are exhausting by the stress of moving to another country or region and this adversely affects their health.

It is always advisable to consult your doctor before traveling to check your health, especially if you have not felt quite right or if you suffer from any chronic illness. The doctor will definitely make appropriate recommendations for your trip.

To prevent “economy class syndrome”, it is better to get up every two hours and walk a bit down the aisle of the plane. This will prevent blood from pooling in the legs due to lack of circulation. You can also stretch your legs into the seat.

Hotel gym

Typically the hotel website will have a list of machines that are available. In addition, reception or concierge will have information about local roads for jogging and hiking trails. The best hotel staff knows the area and can guide you on the right track.

Sleep well

Getting enough sleep is essential when traveling for a business trip. Lack of sleep can impair your memory and put you in a bad mood, which also affects your business meetings.

Parks and hiking trails

A good strategy to alleviate the stress of business meetings is to hike around the city. Most cities have a large number of appropriate places for walking, running and even hiking. If you decide on the mountains, ask for a map of local hiking trails. Also ask which destinations are within a reasonable distance to walk. Walking will improve your fitness and reduce your spending on cabs.

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On the contrary, yoga and breathing exercises can also help you get rid of stress from the joints. It is a healthy exercise that will allow you oxygenate your brain.

Pack portable gym items

There are many items that can be packed without taking up much space in your suitcase. Try a jump rope, resistance bands, and a yoga mat for traveling. Do not forget to wear comfortable clothes and walking shoes.

Jumping rope provides a good cardiovascular exercise for many people and can be done almost anywhere. The elastic bands for resistance exercises can help tone and tighten the muscles.

On the contrary the exercises in which body weight is used, such as push-ups and sit-ups do not require any equipment. Hence you may include the following exercises into your travel plan:

  • Push-ups (push-ups)
  • Squat jumps
  • Sit-ups and climbers

Keep resting elevated heart rate between 10 and 15 minutes between exercises.


Start running, because running is one of the simplest and most useful types of physical insertion. Running is a good aerobic exercise and a chance to see another side of the city in which it resides.

Plan ahead

Plan a specific time each day or every other day to perform aerobic exercises. If you have spare time, try several short exercise sessions each day. Several short sessions are beneficial just like a long exercise session.

Nutrition guide for the trip:

It is possible that exercise alone will not be enough to keep you fit. As much as you want to enjoy local delicacies and not deprive yourself of anything, worth monitor eating habits.

  1. Do not skip meals to consume more calories later. Maintain the balance of what you consume will help fool hunger and prevent overeating at one meal, between meals or dessert.
  2. If you can, buy a healthy snack at a local market. Fruit, yogurt, vegetables, whole grain crackers and low-fat cheese are good choices.
  3. Allow yourself to enjoy regional dishes and local cuisine if you like it. For other meals, balance your choosing low-calorie diet.
  4. Do not overdo it with coffee, because if it will make you more nervous. You can drink herbal teas such as chamomile or mint.
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At the end of the day, the most important thing is to find an exercise routine and eating pattern that fit your needs during traveling for work. When you have, follow them with confidence!

About the author

Micah Phillips

Micah Philips is a well-known writer and we can understand how fantastic writer he is. His extreme and overwhelming writing style have touched the mind of many as he always writes factual matter that is informational and is capable of sharing with others as well. His words are meaningful, and the readers really enjoy reading his written articles and guest posts whenever published.

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