Time saving tips for staying fit on the go

You know exercise keeps you physically fit, energises you, boosts your brain power and relieves stress.  The evidence is substantial.  Yet despite this, it’s often the first thing to be dropped when you’re out of your normal routine and travelling for business.

The result is at a time when you need to be on top of your business game you quickly become tired, your decision-making process slows and your working day lengthens.  The good news is it doesn’t have to be that way.  Here are my top time-saving tips for staying fit on the go:


Bagpack, Diary, shoes, spectacles, digital tablet, apple and water bottleResearch or ask your PA to investigate what fitness facilities are available at the airport, in your hotel or in the city you’re staying and pack accordingly.  Your packing list might include running shoes, swimsuit, headphones, workout clothes, resistance bands and even a yoga mat.  If you’re planning a session at the airport remember to pack your kit in your hand luggage, not your hold bag!

Keep moving when you’re moving

Sitting for long periods of time reduces your metabolism which influences your body’s ability to regulate blood sugar, blood pressure and break down body fat.  If you’re a regular long-haul business traveller or spend hours on the road i

n your car, try to avoid remaining sedentary for long periods of time.  When you’re flying set a reminder alarm for you to walk up and down the plane aisle every hour you’re awake.  When you’re driving stop at regular intervals to stretch and unwind.  Investing in your health and fitness really can be that simple.

Embrace your jet lag

If you’re waking up extra early don’t fire up the laptop, instead, go for a walk, run or hit the gym.   If you’re up late again avoid staring at a screen.  Try some yoga, Pilates or tai chi to help you power-down your body and mind to ensure a restful and restorative sleep.

Maximize your time

Young attractive woman in Warrior 2 pose, sunny floor windowA back to back schedule is not an excuse to ditch your regular workouts.  Simply exercise differently.  Use the 7-minute app and throw a few moves in your room.  Anyone can find 7 minutes!  Plus knowing it’s going to be a shorter workout means you’re more likely to commit the time.

Stay on track

To confirm you’re getting the results you want and to stay motivated it’s essential to track your progress.  Keep a diary, monitor your heart rate or take regular measurements at key sites on your body like your waist, hips and thighs.  Written evidence of your progress will help keep you focused and encourage you to prioritise your health and fitness no matter how busy your work schedule is.

Exercising regularly throughout your business trip will keep your energy levels high, your thinking sharp and your sleep restful.  Keep moving!

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.

Leave a Reply

Your email address will not be published. Required fields are marked *