Anytime anywhere exercises

Of course, you can exercise anytime, anywhere.  Exercise doesn’t have to involve a whole heap of planning, time, sophisticated equipment or even technical clothing.  You can keep it quick and simple and still get great results.

Here’s six of the best anytime anywhere exercises to keep you in great shape while travelling for business:


Two businessmen standing in sumo wrestling stance

Squats are one of the most effective full-body exercises there are.  Stand with your feet wider than shoulder width apart.  Hinge from the hips and sit back as far as you can while keeping your feet flat on the floor.  Look straight ahead and don’t let your knees fall further forward than your toes.  Rise by pushing through your heels and squeezing your butt cheeks.  You can easily do a couple of minutes of squats in your hotel each morning while brushing your teeth!


Yes, I know you’ve heard this suggestion many times before but there’s a good reason for that.  As it doesn’t have the intensity of other forms of exercise, almost anyone can go for a walk, and it can give you the time you need to think and plan.  So if you’re driving to a meeting, find a parking spot further away from the venue.  At the airport resist the travelator and instead walk briskly to your departure gate.  And when it’s safe to do so during a business flight, take a walk up and down the aisle at regular intervals.

Stand up

Why sit when you can stand?  Next time you’re on a conference call, don’t slouch at your desk, stand up and move around.  Yes, it’s really that simple to incorporate exercise into you working day wherever you are.

BalancesYoung bearded guy scratching rubbing legs while on smartphone

Another quick and easy exercise to perform while brushing your teeth.  Simply standing on one leg will increase your ankle strength, improve your balance and work your core too.  30 seconds on each leg every morning followed by 60 seconds of squats is a quick and easy way of ensuring you exercise every day while travelling for business.

Butt squeezes

A subtle exercise you can perform anywhere whether you’re sitting on a plane, standing in the check-in queue or walking to a meeting.  In a smooth, controlled manner gradually tense your butt checks.  Hold for 5 seconds and slowly release and relax.  Aim to perform 12 repetitions.

Seated Ab Squeeze

Not dissimilar to the butt squeeze technique except this time you’re engaging your core.  You can subtly work your core while you’re sitting in a meeting or working at your desk.  Simply sit up straight and take a deep breath to expand your belly.  Exhale and pull your navel halfway toward your spine.  That’s your starting point.  Pull your naval in more deeply toward your spine, hold for 3 seconds, return to the halfway starting point and hold for a further 3 seconds.  Repeat up to 30 repetitions and remembering to keep breathing!

Business travel can be tough but staying fit is simple.  Incorporate your anytime anywhere exercises into your working day and stay energised and focused throughout your trip.


Author: Julie Dennis
Julie Dennis is a fitness coach specializing in weight loss and body transformation results. She is a level 4 skilled personal trainer and a qualified member of the Register of Exercise Professionals (REPs). Julie also holds a UK Athletics Leadership in Running Fitness qualification. Prior to training as a fitness coach and establishing herself in the health & fitness industry, Julie spent over 20 years behind a desk in London employed in a variety of roles in the management consultancy, executive search and mining industries. Whilst working as part of a global team at Rio Tinto Julie experienced first hand the challenges of incorporating fitness and wellbeing into an international travel schedule. A keen marathon runner she often found running whilst on a long a haul trip an ideal reliever for jet lag.

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