When you arrive at your destination, set the tone for your trip by working out right away. If that's not possible, schedule time for your next workout and treat it as an important appointment.
Consider these ways to work out or be active:
- Use the halls. Walk the hotel halls — or, if possible, to one of your meetings. Take the stairs or get off the elevator a few floors early and take the stairs the rest of the way.
- Skip rope. Use a jump-rope in your room or the hotel gym.
- Do jumping jacks. Try a few sets in your room.
- Try aerobics or yoga. If you've got space in your hotel room, use your tablet or smartphone to find a workout and follow along.
- Use resistance tubing. These stretchy tubes, which can be used virtually anywhere, offer weight-like resistance when you pull on them. Use them to strengthen nearly any muscle group.
- Take advantage of your own body weight. Try pushups, planks and squats.
- Get wet. Swim laps in the hotel pool.
- Check out local parks and trails. Ask the hotel staff about safe nearby routes for walking or running.
Listen to your body
If jet lag or schedule changes leave you exhausted, make your workout shorter or lighter than usual. It's OK to take it easy once in a while. Because travel can be so disruptive to how you sleep and what you eat, it's also not the best time to try to increase your fitness level.
Remember, however, that regular exercise can help reduce stress and feelings of low energy, which might be just what you need to get down to business.
May 04, 2016
See more In-depth
- Peterson DM. The benefits and risks of exercise. http://www.uptodate.com/home. Accessed April 21, 2016.
- 2008 Physical Activity Guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/guidelines/. Accessed April 21, 2016.
- Richards CA, et al. Business travel and self-rated health, obesity, and cardiovascular disease risk factors. Journal of Occupational and Environmental Medicine. 2011;53:358.
- Get moving: Easy tips to get active. American Heart Association. http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/StartWalking/Get-Moving-Easy-Tips-to-Get-Active_UCM_307978_Article.jsp. Accessed April 21, 2016.
- Kaminsky LA. Current comment fact sheets: Exercise while traveling. American College of Sports Medicine. http://www.acsm.org/access-public-information/brochures-fact-sheets/fact-sheets. Accessed April 21, 2016.