Fitness Tips For the Busy Traveler – How to Get Fit Even Though You’re Traveling All the Time

You might be overworked, stressed and traveling all the time, but you can still make room for exercise, keep the weight off and tone up if you do it smartly. Read the following time saving exercise tips for the busy traveler.

(First tip: while you are reading this article, why don’t you sit up straight and stretch out your neck at the same time. Or do some quick buttock clenches, calf raises or arm circles?!)

Act as if escalators, travelators and elevators do not exist. Get to the airport a little earlier so you can walk all the way to your gate. Many airports have massage centers, so you can also catch a quick deep tissue massage while you are there. Resist the temptation to grab a bite to eat or a milky coffee if you know that your inflight meal will be served within a couple of hours of take off. Or eat a light meal now and do not eat again on the flight.


Perform leg extensions, arm stretches and neck/trunk movements. Not only will it help you keep fit, there is a link between sitting too long in a confined space such as a long flight and DVT (deep vein thrombosis which are potentially lethal blood clots)

A long flight, without distraction, is also a great opportunity to re-charge your mind as well as your body. Close your eyes, take deep breaths and say some affirmations to yourself:

“It is easy to find time and energy to workout on this business trip”

“I have a fast metabolism and lots of energy”

“I will workout during any spare moments, getting healthier and healthier with each minute of exercise”


As soon as you have checked into your hotel, do some exercises straight away, no matter how tired you feel from the flight. Take a brisk walk around the block. The fresh air will do you the world of good and it is often a good way to get a feel for the local culture and to generate talking points for any business dinner you might be required to attend during your trip.


Don’t think you have to set aside at least one hour to exercise properly. This is not always possible on a frenetic business trip. So instead of being unrealistic about your exercise goals, just try and do little and often. Set your wake-up call for 20 minutes earlier. Head over the to the gym and pick any aerobic exercise for 10 minutes. (treadmill, bike, rowing machine…or something even more basic such as star jumps or jumping rope). Many treadmills or bikes have attached magazine racks so you can read the essential emails, reports or presentations you might require for the day. See if you can walk to your business appointment instead of taking a cab. That’s another 15 minutes of exercise there. Remember to take the stairs instead of the elevator or escalator whenever you can.

Before you go to bed, head back to the hotel gym and lift weights for 10 minutes. Add up these pockets of exercises and you have exercised for at least 40-45 minutes today!

You can also exercise while waiting around. Try arm circles as you wait for a taxi, or calf raises before the meeting starts.


It is all too easy to over-indulge in unhealthy food when you are on the road. Sometimes you can catching quick bites to eat in between meetings, or wolfing down the breakfast buffet because, well, because it’s there and your company is picking up the tab. Pack healthy snacks instead. Consider any of the following: nuts, sesame packs, protein bars (check the label as some protein bars are packed with sugar), dried fruit, oatmeal bars, goji berries or healthy breakfast cereals


It is too easy to drink and eat excessively during those long business dinners. Before you join your business colleagues in that extra bread roll or dessert, just remember the saying: “a moment on your lips, a lifetime on your hips”.