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A fitness movement built around traveling.

Travel, Business, and Health: 5 Tips For Staying Fit While Traveling For Work

Travel, Business, and Health: 5 Tips For Staying Fit While Traveling For Work

If you plan your trip to optimize your time, you’ll find that you can fit in plenty of time for yourself and your business, while still staying on top of your health.


It can be an exciting new adventure when your business takes you across the country, or even across the world. You get to see new sights and take in new experiences, while your business seizes new opportunities and expands.

But traveling for business isn’t all fun. It can be stressful, nerve wracking, and most of all busy. After all, you’re there for work, and your days will no doubt be packed with meetings and business events.  

It’s easy to let things like sightseeing or your usual workout routine fall by the wayside. But you don’t have to. If you plan your trip to optimize your time, you’ll find that you can fit in plenty of time for yourself and your business, while still staying on top of your health. After all, who knows when this opportunity will come around again? You want to make the most out of it while you can.

Here are a few of our tips for having it all on your upcoming business trip.

1. Arrive a Day Early (or Stay a Day Late)

As long as you have to pay for the plane ticket anyway, can you get away a day sooner than you need to for the trip or to stay a little later?

This may be easier if you own your own business than if you work for a firm that pays for travel, but if possible, give yourself an extra day or even take the earliest or latest flight.

If you do own your own business, now would be the time to shift time-consuming tasks like marketing and customer support onto freelancers or others. That extra time can be dedicated specifically to leisure and sightseeing. Hit the museums, go to that restaurant your Facebook friend recommended, take some pictures of the ocean. This period is just for you.

2. Make the Most of Airport Time

Airport food is known to be cheap, fast, and not particularly healthy. Still, you can make the best of the choices you have in front of you.

Get a side salad when you can, and go for grilled chicken.

When you’re on the flight and the flight attendant asks what you want to drink, ordering water will not only be better for your health but for your wallet.

Do some foot lifts and toe curls to keep your blood flowing while you’re in the air.

4 Ways to Stay Fit at the Airport

3. Wake Up Early for a Workout

Your workout routine might change while you’re on a business trip, but it needn’t disappear completely.

The best time to get in some exercise when you’re on a business trip is to wake up a little earlier each morning.

After the work day is done, you may be too tired to fit in a workout. On the other hand, a brief exercise in the early morning can help energize you so you’ll be ready to face the rest of the day. If the place where you’re staying has a gym and it’s open, make use of it. If not, maybe you can search for a gym with early hours in the city or go for a jog around the neighborhood in which you’re staying. It’s a great way to see the new city as it wakes up while also taking care of your health.

Win Your Day With This Morning Routine

4. Drink Plenty of Water

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In all the hustle and bustle of trying to see everything and do everything, don’t forget to stay hydrated.

Wherever you can, get a bottle of water to carry around with you, or carry your own and refill it whenever possible.

It’s simple, but it’s one of the best ways to take care of yourself and keep you energized so you can make the most of your trip.

5. Don’t Be Afraid to Treat Yourself a Little

New cities mean new food, and it’s easy to overindulge a little in trying to take in all those new culinary experiences.

My advice?

Go for it. You’re going to be moving around for most of this trip, whether it’s hustling over to meetings or walking from block to block to find the next tourist destination. You’re likely to burn more calories than you would usually.

Besides, this is a little bit of a special occasion. You’re here for a limited time, so it will be difficult to form a habit. That’s not to say you should stuff your face every night of the trip. Remember to do everything in moderation.

However, as long as you stick to your workout and do plenty of moving and shaking during the trip, a little culinary indulgence won’t hurt.

5 Tips For Eating Healthy(ish) and Still Enjoying Yourself While Traveling

Bottom Line

The few days for your business trip may seem too small to do all the things you want to do, and especially to keep up with your health while you’re at it. But if you use your time wisely, you may be able to accomplish more than you expected before you have to take the flight home.

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