Round up: best tips for keeping fit on a business trip from 2018

Staying active while travelling for business will keep you at peak performance health wise and business too. Here’s a quick summary of my advice in 2018.

Flying Fit

There are a surprising number of fitness opportunities in and around airports you can take advantage of when travelling for business. Wear comfy shoes or even trainers when you’re flying and walk laps around the airport terminal. Always choose the stairs over the escalator and opt for walking rather than cruising on the travellator.

Train on the train

If you commute by train or bus, avoiding scrambling for a seat and focus on finding an area to stand.

Hold on to a handrail for safety and each time the train or bus brakes or turns brace your deep stomach muscles to keep yourself stable.

It’s a far more functional core workout than traditional abdominal crunches.

Keep it simple

Workout in your room. Create some simple bodyweight circuits made up of three exercises you can perform with good technique. These could be squats, jumping jacks and press ups or lunges, planks and burpees.

Exercise doesn’t have to involve complex equipment, multiple workouts. Do a bodyweight workout in your room;

15 Squats
10 Vertical jumps
5 Burpees

Best time of day to exercise

Ask yourself this; “What are my reasons for exercising when I’m travelling for business?” Morning is best for weight loss, mood boost and strength building. The evening is best for avoiding injury, peak performance and enjoyment. If you travel long haul, then exercise at your destination’s morning time as this will support the realignment of your body clock. Ultimately, my original advice stands, exercise at a time that fits best with your business travel schedule rather than not at all.

Priorities

Schedule exercise ahead of travelling. When will it best fit it into your day? A swim before breakfast or restorative yoga to calm you at the end of the day.

Technology is your friend

Use fitness apps to inspire, motivate and ensure your health gets as much attention as your workload.

Setting time aside to clear your mind is crucial to maintaining your work-life balance. Meditation is a form of exercise for both the body and the mind and numerous studies suggest mindfulness meditation practice reduces some of the stress of work and travel.

The Calm app will help you to stay present and focused on your business trip, reducing any anxiety and ensuring a good night’s sleep. You can try out Calm for free for seven days. The paid version includes guided sessions, as well as unguided sessions that incorporate music and nature sounds for when you’re ready to go it alone.

Pack the appropriate clothes and lightweight exercise equipment

Choose appropriate clothes depending on your intended exercise and destination. Cold weather skins are great for most exercises in a cooler climate and lightweight shorts and t-shirts are suitable for warmer climates. A swimming costume takes up little space!

Lightweight exercise equipment such as resistance bands and skipping ropes can be purchased easily from the internet. We’ve listed some items below with a link to Amazon which will deliver to most destinations within a day if you’ve forgotten to pack any equipment.

Walk everywhere

Walking can often be quicker than a taxi or even underground and simultaneously you can explore the city as well.

When you walk, you think and because walking is a straightforward activity, you can direct your brain power to more internal matters. Work through problems, get creative and devise solutions.

On your bike

A few years ago arriving at a business meeting with your bicycle clips in one hand and a helmet in the other might have raised a few eyebrows but in many of today’s European cities, it’s seen as economical and time efficient.

Today’s best schemes have touch screens, integrated GPS and smartphone apps to help you locate the nearest available bike.

Credit card payments make it easy and quick to get on a bike.

Keep moving in meetings

Stand up during long meetings, move around the room and stretch. It’s easy once you get into the habit, and during difficult meetings, it also serves to break up the tension in the room.