Traveling for business can be very glamorous. Jetsetting to new cities, flying business class, staying in premium hotels and dining at trendy restaurants. Unfortunately, it usually doesn’t do a whole lot of good for your body. If you travel often for work, it’s easy to get derailed from your regular health and fitness routine.
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Skipping workouts, eating what you shouldn’t, drinking too much alcohol and not getting enough sleep. Don’t let that happen to you! Stick to your health and fitness goals by utilizing our tips for staying fit while traveling for business.
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Pre-Trip Tips
If you don’t want to come home with an extra five pounds, or feeling like you need to detox, then you should do a few things before you head on your business trip.
Make A Plan
This is the single most important tip in our entire guide. Basically, consider all the ways you could be healthy on your business trip. Like what to order when you eat out, what kind of exercises you will do and when you will do them.
It doesn’t have to be very detailed, but spend the extra few minutes to set your intentions. If you don’t, you’ll be starting off on the wrong foot. It’s like walking into a grocery store without a shopping list and ending up with frozen burritos and donuts.
Choose Accommodation Wisely
Believe it or not, accommodation plays a big part in helping you stay fit. Look for a hotel room or AirBNB with superb on-site fitness facilities, an in-room fridge and microwave, and a very comfortable bed.
If you can’t tick all the boxes above, then consider the location. You want to be near a good gym or park, and you definitely want to be within walking distance to a grocery store for healthy food options.
And if you don’t have any say over your accommodation, then do some in-depth research on where you’re staying. Note the health and wellness amenities at the hotel, the closest gym or park, walking or running routes and a nearby grocery store.
Pack Fitness Essentials
Yes, we know. There’s limited space in your suitcase, so filling it with workout gear isn’t a priority. But the things we suggest below only take up a tiny bit of room, and they’ll keep you on track with your health and fitness goals.
- Workout attire like t-shirt and shorts.
- Running shoes or shoes you can exercise in.
- Resistance band for mobility work.
- Healthy snacks like muesli, oranges, carrots and protein bars.
- Tupperware to use as a bowl.
Traveling Tips
The traveling part of a trip is the worst for your body. Breathing recycled air on an airplane or sitting in a car for hours on end doesn’t do anybody any good. To keep your health in check, incorporate our travel tips below.
Air Travel
Squeeze in some exercise while you wait in the terminal and save your work for when you’re on the plane. Find a quiet corner to do a quick bodyweight workout. Or if you packed that handy resistance band, use it! For this to happen, you’ll need to travel in your workout gear, or have it stowed in your carry-on.
If exercising at the airport isn’t an option, you can walk or stretch instead.
Car Travel
Take plenty of quick stops to stretch your legs and keep your blood flowing. This is especially crucial if you know you’ll be sitting in meetings when you arrive.
Another thing you can do is to leave 30 to 60 minutes early, so you can squeeze in a run when you get to your destination. That way, you’ll get a bit of fresh air while stretching your legs and getting some cardio in.
Exercise Tips
Of course, exercise is in order if you want to stay fit while on a business trip. It might be tough to keep up your regular workout routine, but that doesn’t mean you have to give it all up. Just 15 minutes of effective exercise is enough to keep you in shape. Below are some workout ideas for business travelers.
Use Your Body’s Weight
Bodyweight might look easy, but they’re actually pretty challenging. Start off with the basics: burpees, squats, push-ups, one-leg deadlifts, sit-ups and planks. If those are too easy, try one-legged pistol squats, jump squats, handstand push-ups and hollow-body holds. Or, use the resistance band you packed. Do anywhere from 3 to 5 sets of 8 to 15 reps.
Do Yoga
If you practice yoga, do a DIY session, or use an app to lead you, right in your hotel room.
Go Running
Strap on those running shoes you packed and go running on one of the routes you picked out before your trip.
Hit The Hotel Gym
If your hotel has a decent gym, use it. Even if it’s just 15 minutes on the treadmill. And if your hotel has a swimming pool, get some laps in (but make sure to pack your swimsuit!).
Walk Everywhere
Every small effort counts. Take the stairs instead of the elevator, walk to meetings and explore the city on foot.
Food Tips
We know you know how to eat healthy, but the hard part is actually choosing to eat healthy when you travel. Below are some tips for sticking to your diet.
Stock Up On Snacks
If you have healthy snacks at your immediate disposal, you’ll less likely eat something you regret later. Having a fridge in your room allows you to store snacks and leftover food from eating out, perfect for when you get the munchies. We recommend loading up on fruits, veggies, nuts, hard-boiled eggs, yogurt and instant oatmeal.
Focus On Lean Proteins
Order dishes that features a lean protein, like grilled chicken breast or baked salmon. The carbs (rice, potatoes, etc.) and the fats (sauces, butter, etc.) will naturally go along with the meal. Avoid ordering dishes that feature carbs, like pasta and fried rice.
Order Meal Delivery
If you don’t have any healthy restaurant options nearby, use a food delivery service, like UberEats and GrubHub. You should be able to find at least one place in the city with delicious, healthy meals.
Deconstruct Your Meal
Sometimes, on business trips, you’ll be presented with a catered meal. If it’s a buffet, you’ll at least have a few options. Otherwise, we suggest picking apart your meal and only eating what’s healthy. For example, take the top off a sandwich and eat it open faced to cut down on empty calories.
Skip The Alcohol
Turning down booze is easier said than done, especially if you’re out on a business dinner. To avoid alcohol, order a mocktail or simply tell your companions that you’re not drinking that night. Usually, the group will respect your decision.
Sleep Tips
Sleep does wonders for you body, with ties to your concentration, memory, appetite, metabolism and much more. Just one night of poor sleep can put you off for the entire day and maybe even the whole week. Below are tips to get quality sleep while on a business trip.
Stick To Your Routine
Go to bed and wake up around the same time you normally would, as best as you can.
Avoid Evening Drinks
Stay away from alcohol and caffeine, especially in the evening. They can seriously affect the quality of your sleep.
Keep Your Room Cool
Cooler temperature is linked to better sleep. If there’s no air conditioner, ask the reception for a fan.
Prioritize Sleep
If you didn’t get a good night’s sleep, skip your morning workout or get ready fast so you can catch a few more minutes of sleep.
Bottom Line
It is possible to look good and feel good after a business trip when you use our health and fitness tips. It all boils down to you putting these strategies into practice.
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