Four ways to stay fit while traveling on work

Dileep B. Shivaram

August 4, 2023

You’ve finally found a smooth way to fit exercise into your daily routine, when you are called away on work-related travel. A break in schedule, hotel breakfast buffets, leaving your gym back home, all threaten to send your fitness regimen off track. But if you learn to recognize these pitfalls, you may actually find you return healthier than when you left.

Here are four ways to stay fit while travelling on work:

Watch what you eat

Travel activates the body’s stress hormones, making a person crave the sugary, high-calorie foods found at the airport. So pack low-calorie travel-friendly foods like dry fruits and nuts for the journey.

If you’re flying, beware of dehydration. It causes fatigue, which in turn leads you to overeat. Keep your appetite in check by drinking eight ounces of water before your flight.

Skip the mini-bar or stock it with healthy foods like dahi and fruit bought from a nearby store; order a plain chicken sandwich with no mayonnaise or chips from room service and keep it in the refrigerator for when you get the late-night munchies. You can always eat it for breakfast too.

 Don’t go crazy at the breakfast buffet – stick to your usual fruit and egg white omelette. In restaurants, avoid anything fried or battered

Schedule your workout time in advance

Slot a training session in the morning, before your day begins; after, it is easy to blow off the gym.

If you’re feeling extravagant, hire a trainer for the travel period – the hotel concierge should be able to organize one for you. You will be less likely to blow off the workout, and learn something new.
Don’t fret if your hotel doesn’t have gym. Squats, push-ups, crunches, burpees (squat thrusts) and shuttle runs are five moves that will do the trick. If there’s a park nearby, go for a run – it’s also a great way to see a new city or town.

Make sure you stay at a hotel with a good gym

If it’s possible, book yourself into an establishment after checking the facilities they have online. If you can’t, look for a gym in the neighbourhood. If your hotel has a pool, tread the water for at least 14 minutes, you can burn up to 200 calories.

Avoid alcohol

Most travellers enjoy an evening drink on the road. But apart from the extra calories, alcohol compromises willpower, which can lead you to break your diet plan. So watch what you drink.

The most important thing is to stay motivated. Just because you’re traveling doesn’t mean your fitness or diet has to slide.

To get started with the best diet & training choices for your fitness or weightloss plan, sign up today and speak to our experts.

About the Author

Having completed his Bachelor’s degree in Aerospace Engineering, fitness was not always Dileep’s choice of career. However, the decision to follow his passions saw him complete his Certification in Personal Training in 2013. One of the highlights of his six-year-long career, Dileep says, is providing physical training to applicants to the defence forces of the nation. Currently serving as Sr. Fitness Trainer at HealthifyMe, Dileep has made it his life’s goal to oversee as many fitness transformations as he possibly can.

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2 responses to “Four ways to stay fit while traveling on work”

  1. Hey team, thank you for the amazing tips there. I am a regular follower of your blog and it has helped me lose weight. Looking forward for your updates in future. Thank you.

  2. Stay on the routine is so much important…Basically while eating out you need to make sure you get enough fiber in diet. Before staing any meal go for serving of salad. That will help for sure.

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