Follow these three Ps to stay fit when travelling on business

The three Ps work wonders for staying fit when travelling.  Whether you love business travel or hate it one thing’s for sure – it can wreak havoc with your fitness training.

Twice I ended up in Australia during the heaviest mileage month for marathon training.  Trying to run 20 miles along the Yarra river when your body thinks it’s the middle of the night isn’t easy I can tell you!

The most important thing for runningSo if you’re working away for business, whether you’re spring marathon training or just trying to maintain a good level of fitness, how can you stay on track with your health goals?  By using my three Ps.


Research your hotel, local area and fitness facilities and pack accordingly.  If your hotel has a gym, pack gym clothes; if you’re lucky, it might have a pool too so don’t forget your swimmers.  If you love to run, you’ll need your trainers obviously, and possibly some gels if you’re planning on running long.

Headphones are an essential for me whether I’m running outside or working out in the gym.  And if you’re planning on doing some mini workouts in your room, pack some lightweight equipment like resistance bands or even a skipping rope.


day schedule fitnessIncorporate workout time into your business travel itinerary before you go – don’t try to squeeze it in when you’re there.

You don’t have to block out hours of time (unless you’re marathon training of course).  Just 15 minutes here and there will be enough, and research shows that shorter sessions can be more effective than long cardio workouts when it comes to staying fit and healthy.

If you’re expecting to wake earlier because of jet lag, set your alarm to get up and do a pre-breakfast workout in your room.  Take advantage of your body weight and create a mini circuit of press ups, squats and planks.


Just do it!  Seriously set your intentions before you go and commit to taking affirmative action with regards to your fitness while you’re away.

Businessman happy with winContinually look for opportunities to be more active.  Walk around at the airports rather than sitting in the lounge or at the gate hunched over your laptop.  Stroll up and down the aisles on the plane or even train if it’s not a packed out commuter journey.

And help keep fatigue at bay by breaking up long car journeys for a spell of fresh air and some stretching.

If you find jet lag or extra long working days leave you exhausted on business trips, make your workouts shorter or lighter than usual.  Listen to your body and take it easy if you need to but don’t stop exercising altogether.

Above all, commit to investing in you.  If you’re not taking care of yourself how can you possibly manage a team, project or large client portfolio?

Regular exercise reduces stress and boosts your mood, energy and productivity.

Follow the three Ps for staying fit while travelling and you might actually enjoy your business trip for a change!

©  Extravitality 2017

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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